joxstrap's 100 days of rippetoe

[joxstrap]

Background:

I've had effectively 2.5 years off weights. Periodically I'll get the urge to go back to the gym and will go for a month or two, make some progress and then stop again. I want to get back to when I was at uni, and went religiously 4-5 days a week. It's slightly harder now with work commitments and a serious relationship, but I'm going to do it this time!

At my peak, I was probably 93kg at 12%bf - never particularly strong but could at one stage could deadlift 150kg.

Stats at day 1:
6'2
83kg
16-18%bf
waist 90cm
arms 33.5cm
chest 96cm
neck 38cm
thigh 56cm

Goals:
Get stronger, leaner abd bigger. Pretty standard, but in the short term my aim is just to stick at it without quitting because of work or other committments.
100kg bench for 5 would be nice, I suck at bench press.

Program:
Rippetoe's program. For the first 4 weeks I'll be doing:

A:
Squat 3x5
Bench 3x5
Deadlift 1x5

B:
Squat 3x5
Military press 3x5
Bent over rows 3x5

Alternating 3 days a week.

Diet:
Dietwise I'll be working on eating better, which I've been horrible at lately. A normal day at the moment is this bad:

no breakfast
sausage roll and toasted wrap for lunch
big unhealthy dinner

Will be working on adding breakfast and a few extra meals during the day, cutting the sausage roll etc.

supps:
I'll only be having ON whey post workout with creatine, and a multi. Will add fishoil soon.

[joxstrap]

Week 1, Workout A

All these numbers are going to be embarrasing, but I want to keep the weight low, focus on form, and concentrate on slow steady progression.

Squats:
60kg 3x5
60kg 3x5
60kg 3x5

Bench:
55kg x 5
55kg x 5
55kg x 5

Deadlift:
80kg x 5

10 mins of abs, leg raises and some situps.

Unremarkable workout but it was good to be back into it. I know I can improve each of the lifts and everything felt good.

diet
no breakfast, have to fix this
pasta at 11am
a chicken sandwich 1 hour before the gym
whey shake with skim milk after the gym
salmon and egg sandwhich for dinner
will have some milk before bed.

Pretty horrible, and will need to workout a proper diet plan.

Any hints for getting a good plan together and how to intergrate it into a 8am-6pm job?

[joxstrap]

Week 1, Workout B

First workout B, which went well but was pretty easy. Will be able to go up a fair bit over the next few weeks before I require a reset. Taking it slow and controlled and making sure my form is spot on.

PR's are since starting this program, have lifted a fair bit heavier in the past. Squats are deep.

Squats:
65kg x5 [+5kg, PR]
65kg x5
65kg x5

Standing Military Press:
30kg x 5
30kg x 5
30kg x 5

Bent Over Rows:
40kg x 5
40kg x 5
40kg x 5

No abs, will do them every A workout.

Looking forward to adding the extra exercises after the first 4 weeks are up. Everything here can go up, and pretty pumped about it.

diet
glass of milk for breakfast, still hopeless
sandwich w/ tuna and spinach at noon
sandwich as above 1 hour before the gym
whey shake with skim milk after the gym
pork, bacon, prawn stir fried rice for dinner*
will have cottage cheese before bed

Diet still sucks, but will work things out soon. Basically intend to maintain my weight and go for recomposition in the short term then increase calories into a slow bulk. just entered winter in Australia so its good time for a bulk

*dinner is always with my gf so I just focus on getting enough protein and enough calories and don't worry about anything else. normally reasonably healthy with vegies etc.

thought I might add some strength based goals for the end of the 14 weeks/100 days. will be considered a success if I can do at least 1 set of the below

goals:

Squat: 90kg x 5
Deadlift: 110kg x 5
Bench: 75kg x 5
Military press: 50kg x 5
Bent over row: 75kg x 5

I think I can do all of these, but want to be able to do them with perfect form.

[joxstrap]

Week 1, Workout A

Still pretty light, but getting heavier for me which is kind of embarrasing. But I'm going to persist with slow progression and good form and see where it takes me by day 100. After my first set of squats I realised it was a fair bit heavier than I was expecting - I'd accidentally gone to 80kg rather than 70kg. Having made the mistake I stuck with it, and managed to get all 5 reps of each set out, deep and with good form. Pretty happy with how I'm squatting. It's never been a strength of mine, and I'm really going to try and make it one. Squatting 3 days a week can only help, right?

Squats:
80kg 3x5 [+15kg, PR] - whoops
80kg 3x5
80kg 3x5

Bench:
57.5kg x 5 [+2.5kg, PR]
57.5kg x 5
57.5kg x 5

Deadlift:
85kg x 5 [+5kg, PR]

All PRs are since the beginning of this workout only.

2 quick sets of leg raises

I've been warming up well, with about 4 warm up sets which seems to be helping too.

diet
wheatbix + whey + skim milk + apple
protein shake after the gym
foot long chicken subway with lots of salad and avocado
toast w peanut butter and a can of tuna
unknown dinner, and will have cc before bed as usual

Diet is still all over the place with no plan, but it's getting better and I've been actively turning down junk food, and eating pretty healthy compared to the last year.

supps
still only whey ON at breakfast and after working out
creatine in the morning and after workouts on training days
multi vitamin

will be adding fish oil soon.

If I can go to the gym until the end of July without missing a workout and working on my diet, I'll reward myself with a tub of Jack3d just for a laugh.

[joxstrap]

Week 2, Workout B

Second workout of workout B, getting a little hard now. I think I've gone up too quickly, especially today, so I'll make sure I use the lightest weights possible when going up from now on. At my gym the smallest plates are 1.25kg. Almost fell over on my 2 rep of my last set of squats


Squats:
82.5kg x5 [+2.5kg, PR]
82.5kg x5
82.5kg x5

Standing Military Press:
35kg x 5 [+5kg, PR]
35kg x 4 - failed, how embarrasing. Will go to 32.5kg next time
30kg x 5

Bent Over Rows:
45kg x 5 [+5kg, PR]
45kg x 5
45kg x 5

No abs, will do them every A workout.

PRs are since the start of this 100 day period.

A bit of a crap workout, but glad I'm still making progress. I'll have to scale back the military presses, but I've always been crap with them. Squats are actually enjoyable at the moment, and I've never really liked them before at all.

On the second rep of my last set my knee sort of buckled halfway through, so I cancelled the rep, stood back up, and started again. I think as my quads got tired, my back sort of temporarily gave up - it was all good in the end though. Focusing on form as usual and going deeper than ever - no one else seems to do it in my gym which I take pride in

On track to reach my 90kg goal way quicker than expected. Might have to reset the goal to 100kg.

These updates are done in a 5 min window when I get a chance at home, so they are a little light on and rushed. It'll get better soon.

diet
breakfast:none, still hopeless
lunch:sandwich w/ tuna and spinach at noon, plus a can of tuna, kidney beans and chilli which is awesome. - will be switching to chicken in my sandwiches soon, because I'm having heaps of it at the moment.
preworkout:sandwich as above 1 hour before the gym
post:whey shake/creatine with skim milk after the gym
dinnermince ball things, with eggplant, spinach, peas and corn*
beforebedwill have cottage cheese/yogurt/PB before bed

Diet still sucks, but will work things out soon. Basically intend to maintain my weight and go for recomposition in the short term then increase calories into a slow bulk. just entered winter in Australia so its good time for a bulk

Task for the week is to organise a diet along these lines:

2450 cals
225g protein
68g fat
223g carbs

Which will just be a maintainence diet for a few weeks before I bump it up for a slow bulk. hopefully in that time I'll lose a little body fat, but not too concerned about bodyfat at the moment, just want to get bigger and stronger.

*dinner is always with my gf so I just focus on getting enough protein and enough calories and don't worry about anything else. normally reasonably healthy with vegies etc.

[joxstrap]

Week 2, Workout A

very quick update - on laptop in be next to a pissed off gf trying to sleep!

Squats:
85kg x5 [+2.5kg, PR]
85kg x5
85kg x5

Bench:
60kg x 5 [+2.5kg, PR]
60kg x 5
60kg x 5

Deadlift:
90kg x 5 [+5kg, PR]

All PRs are since the beginning of this routine only.

Felt stong today, very happy with the progress.

[joxstrap]

Week 2, Workout B2

Did the following yesterday before going away for the weekend. Ate heaps of food which was good, but some of it was junk food. Good times though. This was early on Saturday before hitting the road:


Squats:
87.5kg x 5 [+2.5kg, PR]
87.5kg x 5
87.5kg x 5

Standing Military Press:
32.5kg x 5
32.5kg x 5
32.5kg x 5

Bent Over Rows:
50kg x 5 [+5kg, PR] Finding these easy, look forward to these
50kg x 5
50kg x 5

1 Set of hanging leg raises because I ran out of time.

PRs are since the start of this 100 day period.


Next week I'll be going for 90kg squats which was a goal of mine at the beginning of this, which I'm pretty happy about. I've been maintaining my form as I've gone up in weight, going all the way down, and actually enjoying my squats. Might adjust my goal to be 120kg x 5 after I hit 90kg.

Still haven't drafted my diet yet, soon!

[joxstrap]

Week 3, Workout A1, 15 June 2010

Overview:
Workout was good today, hit all of my goals for the day, and also hit a goal from the beginning, which was to do three sets of 90kg x 5 squats, which isn't a heap, but feeling really good about my squats at the moment. They are getting pretty hard though, and I feel pretty sore through the groins as I warm up each time; I think it's because I'm doing them three days a week, but on the positive, my legs are looking bigger in the mirror, and the weights feel lighter in the two weeks I've been doing this. 70kg warm up is now really easy.

I've been doing a warm up like this, using squats as an example:
Bar x 8
60kg x 6
70kg x 4
75kg x 3
80kg x 2
87.25 x 1
90kg for working sets of 3 x 5.

Weight:
84.4kg [+1.4kg, since day 1]

Workout:
Squats:
90kg x 5 [+2.5kg, PR]
90kg x 5
90kg x 5

Bench:
62.5kg x 5 [+2.5kg, PR]
62.5kg x 5
62.5kg x 5

Deadlift:
90kg x 5 [+5kg, PR]

Diet:
I've been putting together a diet plan, aiming for 2450 cals a day with 225g protein. Getting there slowly.

Today was roughly the right figures, but haven't worked it all out properly, and when I do I'll be eating the same thing every day, bar dinner which will be variable, because I'll be eating with my gf.

Breakfast: nope - hopeless in the morning!
Morning tea: apple, banana
Lunch: wholemeal roll, chicken, mayo, egg, lettuce, tomato, pickles, carrot
Pre gym: two wholemeal tuna sandwhiches, spinach, cheese
Post gym: 1 scoop whey, creatine
Dinner: lean minced beef chili, with heaps of rice
Pre bed: 250g cottage cheese, 2 tbls peanut butter

Thoughts:
Going to only up squats every A workout, so that I can have slower steadier progress. At this rate I'll plateau earlier than I'd like doing them everyday. My gym's smallest plates are 1.25kg which means I have to go up 2.5kg. Wondering if I can make .5kg plates, or buy them in Australia.

[joxstrap]

Week 1, Workout B

goals:

Squat: 90kg x 5 - DONE 15 June 2010
Deadlift: 110kg x 5
Bench: 75kg x 5
Military press: 50kg x 5
Bent over row: 75kg x 5

I think I can do all of these, but want to be able to do them with perfect form.

Done squat goal, next goal:

Squats: 120kg x 5

[joxstrap]

Week 3, Workout B, 17 June 2010

Overview:
Squats felt really good today, during the first few warm up sets I have been noticing that my groins are pretty tight and probably a bit tired. My lower back gets tight and feels like it's not recovering fully between workouts. I'll keep my eye on it, but so far so good. Almost feels like a pump in my lower back.

Weight:
84.6kg [+1.6kg, since day 1]

Workout:
Squats:
90kg x 5 [no change, will be increasing every alternate workout slow increases]
90kg x 5
90kg x 5

Standing Military Press:
35kg x 5 [+2.5kg, PR]
35kg x 5
35kg x 5

Bent Over Rows:
52.5kg x 5 [+2.5kg, PR]
52.5kg x 5
52.5kg x 5

Diet:
Roughly 2500cals, 200g protein

Breakfast: nope - this MUST change starting tomorrow, selling myself short
Morning tea: apple, banana
Lunch: two wholemeal tuna sandwhiches, spinach, cheese
Pre gym: lean minced beef chili, with heaps of rice
Post gym: 1 scoop whey, creatine and dinner
Dinner: lean minced beef chili, with heaps of rice, steamed broccoli/couliflower
Pre bed: 250g cottage cheese, 2 tbls peanut butter


Thoughts:
Good session aside from no breakfast. Loving squats, and really enjoying going deep with them. Military press felt better than last time. Can't wait to hit my goal with them, of 50kg x 5.

My chilli receipe worked well, and has fed me well all week. An hour well spent.

[joxstrap]

Week 3, Workout AB, 22 June 2010

Overview:
Very good workout, felt strong. Didn't eat well today and felt tired from work going into it, but suprised myself.

Weight:
84.6kg [+1.6kg, since day 1]

Workout:
Squats:
92.5kg x 5 [+2.5kg, PR]
92.5kg x 5
92.5kg x 5

Bench:
65kg x 5 [+2.5kg, PR]
65kg x 5
65kg x 5

Deadlift:
100kg x 5 [+100kg, PR]

Diet:
****e as usual. I know this is whats holding me back

Breakfast: nope - hopeless in the morning!
Morning tea: no
Lunch: wholemeal roll, chicken, mayo, egg, lettuce, tomato, pickles, carrot
Pre gym: shake
Post gym: shake
Dinner: lots of chicken, potato, pumpkin
Pre bed: milk, out of CC

Thoughts:
Squats and deads going well. Fought against the temptation to do 70kg bench, looking forward to getting strong here.

[joxstrap]

Week 3, Workout A1, 24 June 2010

Overview:
Squats were good again, although I started to get a weird feeling in my left knee after the first set but it went away as I continued on with my workout. Feels fine today (writing this the day after). Really want to put two plates up, and not far away.

Weight:
84.1kg [+1.1kg, since day 1]

Workout:
Squats:
92.5kg x 5 [no change, will be increasing every alternate workout slow increases]
92.5kg x 5
92.5kg x 5

Standing Military Press:
37.5kg x 5 [+2.5kg, PR]
37.5kg x 5
37.5kg x 5 *felt heavy, but a really good warm up helped

Bent Over Rows:
55kg x 5 [+2.5kg, PR]
55kg x 5
55kg x 5 *might be my favourite exercise at the moment, feel strongest at this movement.

Diet:
Roughly 2500cals, 200g protein

Breakfast: nope, although did today, need to find a way to be consistent
Morning tea: apple
Lunch: Chicken, mayo, avocado, egg, salad wholemeal roll
Pre gym: two wholemeal tuna sandwhiches, spinach, cheese + whey shake
Post gym: 1 scoop whey, creatine and dinner
Dinner: awesome meal - prawns, lamb, gravy, steamed vegies
Pre bed: 2 eggs, glass of milk


Thoughts:
When I was doing my squats and dude beside me was doing them too. He's pretty big, and ended up with 3 plates aside for reps which was impressive. But the difference in depth between his warm up sets and his reps with 140kg was pretty funny. Went from parallel to about 8 inches of movement. He hit his thighs and was yelling - power to him though.

Military press is getting really heavy, but I'll follow the program and only stop adding weight when I can't get the 5,5,5 and then reset if necessary.

I really wanted to add some extra back and arm work today, but resisted. I figure if I'm making progress now, I should only follow the program. Bring on week 5 when I can add pullups and dips. Then some direct arm work.

[joxstrap]

Week 4, Workout A1 29 June 2010

Overview:
Missed Saturday's for a number of reasons none of which are all that good. I'll be moving to a new gym which will make it a bit easier to commit to Saturdays

Also realised I stuffed up the naming of my last few workouts.

Putting on some weight despite not really aiming to do so yet. Still maintaining until the end of July, then I'll slowly add calories until I hit 90kg or so. Feeling good and looking better in the mirror

Weight:
85.1kg [+2.1kg, since day 1]

Workout:
Squats:
95kg x 5 [+2.5kg, PR]
95kg x 5
95kg x 5

Bench:
67.5kg x 5 [+2.5kg, PR]
67.5kg x 5
67.5kg x 5

Deadlift:
110kg x 5 [+10kg, PR] -these feel strong

Diet:
****e as usual. I know this is whats holding me back

Breakfast: nope - hopeless in the morning!
Morning tea: Chicken Risotto
Lunch: Large sausage roll, guessing it has lots of fat and protein
Pre gym: Chicken Caesar Salad, with egg, bacon, salad, yum
Post gym: whey, creatine, milk shake
Dinner: Roast lamb, potato
Pre bed: CC and yogurt

Thoughts:
Squats and deads going well. Felt pretty strong actually, and really enjoyinig the gym.

[joxstrap]

Week 3, Workout B, 3 July 2010[/U]

Overview:
Sweet session today, went in with a bee in my bonnet and just really wanted to go hard. Went up more than planned on squats, and broke through the psychological barrier of 100kg, 2 plates aside.

Weight:
85.1kg [+2.1kg, since day 1]

Workout:
Squats:
100kg x 5 [+5kg, PR] - Felt really good
100kg x 5
100kg x 5

Standing Military Press:
40kg x 5 [+2.5kg, PR]
40kg x 5
40kg x 5 *felt heavy, but good

Bent Over Rows:
60kg x 5 [+2.5kg, PR]
60kg x 5
60kg x 5 *slight twinge in my upper back, but felt strong still

Diet:
Slept in a little which didn't help my diet, but yeah. Still hopeless, I need to fix this as usual. I made a new batch of chilli, which I'll be getting tucked into next week.


Breakfast: protein shake, 2 tiny bits of chocolate
Morning tea: coffee,
Lunch: a heap of sushi, which was post gym
Pre gym:
Post gym: protein shake
Dinner: not yet -
Pre bed: will be milk and cottage cheese


Thoughts:
Feeling good, but have missed a few workouts recently which I'll need to eliminate.

[joxstrap]

Week 4, Workout A2 6 July 2010[/U]

Overview:
Feeling much stronger already

Weight:
85.9kg [+2.9kg, since day 1]

Workout:
Squats:
102.5kg x 5 [+2.5kg, PR]
102.5kg x 5
102.5kg x 5

Bench:
70kg x 5 [+2.5kg, PR] - woot
70kg x 5
70kg x 5

Deadlift:
120kg x 5 [+10kg, PR] -these feel strong, feel like i could do 150 once, like back in the old days, but I'll just keep progressing strongly

Diet:
Getting better

Breakfast: nope
Morning tea: Croissant with ham, tomato, cheese
Lunch: Large sausage roll, Chicken Caesar Salad, with egg, bacon, salad, yum
Pre gym: chilli beef, w rice
Post gym: whey, creatine, milk shake and dinner
Dinner: spaghetti, tomato sauce etc
Pre bed: CC and yogurt

Thoughts:
Today felt like a really big increase in strength for some reason, felt good, and felt strong. Why did I stop?