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  1. #1
    Registered User imapeiceofwood's Avatar
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    How Often To Add More Weight To Lifts On Rippetoes?

    SO how often should add more weight to my lifts while on rippetoes, i heard i should add 2.5% every week, i should add more weight everytime i workout etc.

    Also some of my lifts are weak (bench 60lb, military press 50lb) how do u suggest i should increase weight on these lifts cause they are relativaly low and i could at a minimum add 5(2x2.5).
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  2. #2
    bring da ambalamps scarboro's Avatar
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    Adding 5lb would be sufficient and wouldn't be too much. Infact it might be too low depending on how fast you progress. The 2.5% is a usually after you've at least got a >200 bench. If right now you're at 60x5 and are bulking even 70x5 the next week would be quite realistic. Infact, in the first few weeks your %increase might be ridiculously high as your CNS adapts. One of my workout partners went from 105-145 bench in 3 weeks on SS. That's a 38% increase.
    Last edited by scarboro; 01-13-2010 at 12:47 PM.
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  3. #3
    Registered User SpikeNeedle's Avatar
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    Originally Posted by imapeiceofwood View Post
    SO how often should add more weight to my lifts while on rippetoes, i heard i should add 2.5% every week, i should add more weight everytime i workout etc.

    Also some of my lifts are weak (bench 60lb, military press 50lb) how do u suggest i should increase weight on these lifts cause they are relativaly low and i could at a minimum add 5(2x2.5).
    You heard wrong. It's 2.5-5% every workout.
    Workout Log
    http://forum.bodybuilding.com/showthread.php?t=121163621
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  4. #4
    Curlz in the Kitchen Airror's Avatar
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    Originally Posted by From the starting strength wiki
    How much weight should I add from workout to workout?

    For young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans, and assistance exercises.

    ? Mark Rippetoe, Practical Programming, Pg. 122

    1. If you get all 3 sets of 5 with proper technique, then move the weight up as described above.
    2. If you get all 3 sets of 5 with proper technique, but bar speed was exceedingly slow on the last few reps (i.e. you busted a nut trying to complete your reps), then you may end up stalling if you add the full amount. Err on the side of "lower". i.e. don't add 20 lbs to the deadlift, add 15. Don't add 10 lbs to the press, add 5 (or even 2.5), etc. and proceed cautiously. Cautiously means adding less weight rather than more. There is no consequence for adding too little weight, but adding too much could stall progress for weeks.
    3. If you get the first 2 sets of 5 with proper technique, but you only get 4 reps on the 3rd, then determine if it was a "recovery deficit" (4 hours sleep last night/skipped meals, etc) or a "technique deficit" (body wasn't tight during presses, leaned forward too much in squat, etc). If the strength or technique deficit was an anomaly and/or is easily correctable, then you can probably add the normal amount of weight as described above. If the weight just felt dog heavy, then add only a bit more, or even keep the weight the same for the next workout. Better to get your 5/5/5 next workout then get a 5/5/3 or a 5/4/4 with a heavier weight.
    4. If you get at least 12 or 13 of the reps total (i.e. 5/4/4 or 5/4/3 or 4/4/4) then keep the weight the same for the next workout.

    If you get something strange like 5/5/2 or 5/3/4 on your 3 sets, then you probably just need to be more mindful of rest periods. Best to use 3-5 minutes between pressing, cleaning and rowing work sets and up to 7 for squats and deadlifts if necessary. For now, use a little too much rest rather than too little rest.

    If you can't get at least the first set of 5, or if you are missing 2 or more reps each on the 2nd and 3rd sets, then you are using too much weight, assuming you recently started training.

    If you had been making progress, but then all of sudden, you have 3 workouts in a row where you can't add weight to the bar for an exercise and get your 5/5/5, then see the sections on "stalling."
    Read up on it: http://startingstrength.wikia.com/wi...rting_Strength
    ***** R.I.P Timothy J. Mckenny or Frvrmuscle as you know him *****

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  5. #5
    Registered User mdurks17's Avatar
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    Here you go man. Just open the file and in the top where it says "Test Weight" click under that next to the lift and enter it. The numbers will fill in automatically. Good luck, make some gains.
    Attached Files
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  6. #6
    Registered User imapeiceofwood's Avatar
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    thanks for the reply's everybody, everypne was extremely helpfull!
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