RipStone's 5x5-GFH journal

[RipStone]

Starting Madcow2's version of Bill Starr's 5x5 program tommorow. Here is the source link...

http://www.elitefitness.com/forum/sh...4&postcount=15

I will be doing deadlifts instead of high pulls and bent over BB rows instead of powercleans. I wish I knew how to perform cleans and pulls, but I dont so I am not including them.

Here are my baseline stats...

19 years old
5'8"
161lbs(as of yesterday)
10-12% bf

Natural lifter. I have been training correctly for about 6-8 months. Before that, I was lifting for about a year and a half, but didn't know much about lifting theory and how it would optimize my results. Started to read up on lifting theory and since then I have put on a good deal of muscle. My last 10 week DFT cycle(4 day upper/lower body routine using DUP) I put on 8lbs, mostly muscle.

current 5 RMs
deadlift: 245lbs
squat: 225lbs
bench press: 175lbs
rows: 135lbs
chins: BW+15lbs
OH press: 115lbs

[BigDerek]

Seems interesting. Planning any cardio or recovery work? Ill keep watch.

[ricky deez]

Why have you chosen to do this training program Rip?

[RipStone]

yah, i will do cardio 2-3 days a week on days i dont lift. i do intervals or incline walking on the treadmill for 25-50mins.

i chose this routine after talking to madcow2. he was telling me that with my expiernce gains should come quicker with a single factor routive vs. dual factor. also, my goal right now it to pack on lean muscle while really increasing strength. this routine seems pefectly fitted for those goals. finally, this routine is a proven winner. lots of people have had awsome results doing it and i hope to contiune that trend.

on a side not, i am eating my pre-wo meal right now and i am off to the gym in a little bit.

[RipStone]

Monday, Week 1

(all loads in pounds)

squats:
-95x5
-135x5
-165x5
-185x5
-210x5

bench press:
-95x5
-125x5
-140x5
-155x5
-165x5

BB rows:
-55x5
-85x5
-100x5
-115x5
-125x5

weighted hypers:
-50x12
-50x12
-50x12

Abs; weighted full sit-ups(I do these with my feet under a hammer strength machine, knees bent, real slow negative where I squeeze like hell, and with a DB on my chest)
-50x12
-50x10
-50x10

Comments:
Good workout. I defintley left some weight in the bag for my top sets on the core lifts. I figured this was a good idea so I cab ramp the weight up as the weeks go on. I rather get all the reps in now too.

[kingcarlos]

look gd my man. subsrcibed. gd luck with ur gains

[RipStone]

Originally Posted by kingcarlos

look gd my man. subsrcibed. gd luck with ur gains

Thanks bud.

[young_squatter]

Originally Posted by RipStone

Monday, Week 1

(all loads in pounds)

squats:
-95x5
-135x5
-165x5
-185x5
-210x5

bench press:
-95x5
-125x5
-140x5
-155x5
-165x5

BB rows:
-55x5
-85x5
-100x5
-115x5
-125x5

weighted hypers:
-50x12
-50x12
-50x12

Abs; weighted full sit-ups(I do these with my feet under a hammer strength machine, knees bent, real slow negative where I squeeze like hell, and with a DB on my chest)
-50x12
-50x10
-50x10

Comments:
Good workout. I defintley left some weight in the bag for my top sets on the core lifts. I figured this was a good idea so I cab ramp the weight up as the weeks go on. I rather get all the reps in now too.

Great workout man, Cant wait to start seeing PR.

[RipStone]

Originally Posted by young_squatter

Great workout man, Cant wait to start seeing PR.

Yah, I wanna set some PRs too. It was hard today to intentionally leave some reps in the bad when I was doing my top sets for the core lifts. But hopefully my starting a little below my current 5RMs and ramping the weight up as the weeks progress, I will be able to start setting new PRs soon.

[Fatporker]

nice workouts rip.


powercleans are really easy to learn. check out some videos etc,
then practice with some light weight. and then maybe u can add them into ur next cycle

[young_squatter]

Hey rip mark ripptoe sent me an email telling me to call him and he gave me his number?

[RipStone]

Originally Posted by young_squatter

Hey rip mark ripptoe sent me an email telling me to call him and he gave me his number?

You serious? Do you know it's really Ripptoe, not some crazy dude, lol. So are you gonna call him....good stuff bro.

fatporker-yah, I need to learn PCs. They would be a great addition to any workout.

[young_squatter]

Originally Posted by RipStone

You serious? Do you know it's really Ripptoe, not some crazy dude, lol. So are you gonna call him....good stuff bro.

fatporker-yah, I need to learn PCs. They would be a great addition to any workout.

Yeah its really him, he sent me a workout plan of two workouts and told me to alternate them.
Then he said he hates to type and would rather talk on the phone and told me to call him. But im scared and dont know what to say, LOL

[RipStone]

Originally Posted by young_squatter

Yeah its really him, he sent me a workout plan of two workouts and told me to alternate them.
Then he said he hates to type and would rather talk on the phone and told me to call him. But im scared and dont know what to say, LOL

Hell I'll call him if you dont want to. I mean he is one of the best strength coaches in the world and he wants to talk to YOU. Take advantage of this oppurtunity and call him up...NOW! hehe. And then tell me what he has to say of course.

Also, post those routines man. I am curious to see them.

[young_squatter]

Originally Posted by RipStone

Hell I'll call him if you dont want to. I mean he is one of the best strength coaches in the world and he wants to talk to YOU. Take advantage of this oppurtunity and call him up...NOW! hehe. And then tell me what he has to say of course.

Also, post those routines man. I am curious to see them.

Here they are, I think ill call him tomorrow, but I dont know what to say. HEHE

I recommend that you alternate the following 2 workouts:

1. Squat

Bench Press

Deadlift/Power Clean (alternate the two)

And 2. Squat

Press

Reverse hypers or Glute/hams

Chins

[RipStone]

Originally Posted by young_squatter

Here they are, I think ill call him tomorrow, but I dont know what to say. HEHE

I recommend that you alternate the following 2 workouts:

1. Squat

Bench Press

Deadlift/Power Clean (alternate the two)

And 2. Squat

Press

Reverse hypers or Glute/hams

Chins

That's the routine he recommened....ok. Did he say what rep/sets to follow? Kinda vauge....

[young_squatter]

Originally Posted by RipStone

That's the routine he recommened....ok. Did he say what rep/sets to follow? Kinda vauge....

Yeah 3x5, He just sent me an email this morning telling me to call after 1.

[RipStone]

Week 1- Tues

Cardio: 30 mins on treadmill at 10.0 incline, 3.5 mph

comments: sweaty, boring, SportsCenter

On a side note, I tried Instone chocolate protein pudding today and it was really good. I am not that big on supps, but this become be a staple.


YS- make sure to take some good notes, hehe. Can't wait to hear what he has to say.

[young_squatter]

Originally Posted by RipStone

Week 1- Tues

Cardio: 30 mins on treadmill at 10.0 incline, 3.5 mph

comments: sweaty, boring, SportsCenter

On a side note, I tried Instone chocolate protein pudding today and it was really good. I am not that big on supps, but this become be a staple.


YS- make sure to take some good notes, hehe. Can't wait to hear what he has to say.

Talked to Mark today, get on AOL sometime so we can talk about what he said.

[RipStone]

Originally Posted by young_squatter

Talked to Mark today, get on AOL sometime so we can talk about what he said.

I read your journal, but I'll get on AIM.

[shannonb]

Subscribed. I actually started my 5x5 routine on the 24th as well Rip so this is interesting

[RipStone]

Originally Posted by shannonb

Subscribed. I actually started my 5x5 routine on the 24th as well Rip so this is interesting

Cool. You doing the single factor version of madcow's/bill starr's 5x5?

[shannonb]

Originally Posted by RipStone

Cool. You doing the single factor version of madcow's/bill starr's 5x5?

Yeah, only slightly changed my accessory lifts a bit. But yeah I'll be watching ur progress

[RipStone]

--------------------------------------------------------------------------------

Week 1-Wed

squats:
-95x5
-135x5
-165x5
-165x5
-165x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
80x5
95x5
110x5

deadlifts: (I used to hate deadlifts, but I started lifting sumo style and now I love them)
135x5
175x5
205x5
235x5(this set was suprisngly easy)

chins: (not on the orginal plan, but I wannted to add a vertical pull movement. I perform these underhand with my grip just inside shoulder-width)
BW+10x5
BW+10x5
BW+10x5(form got a little sloppy on the last rep so I dropped the weight)
BW+7.5x5
BW+7.5x5

ab work:

hanging-twishting leg raises: BWx10, BWx10
twisting rope cable crunches: 70x20, 70x20

comments: good workout overall. again, i kept thing kinda light and went 5-15lbs under my repective 5 RMs.

questions:
1. how much weight should i go for on my triple bench, squat, and row? it says a 2.5%increase from monday's top set, so my poor math skills say I should aim for a 215 squat, 170 bench, 130 row(rounding off a little). Does that sound about right? And then for monday I would use my triple weight from friday's workout for my top set of five?

2. next wed for chins, should I am for all sets at BWx10?

3. Is it ok that my max set for OH press and DLs were fairly easy today? keep in mind that my max sets are below my current 5 RMs. basiclly, is the progression ok that I will be hitting my current 5 RMs on about the 3rd week?

thanks

[RipStone]

Week 1- Thursday

Cardio/GPP session:

-4 sets of farmers walks with 90lbs DBs, 25-45sec each set, no chalk

-18mins HIIT cardio on eliptical machine, 4min warm up, 30 sec sprint, 1min active recovery period, 3 min cooldown

comments: short intense workout. I love the looks I get when I do farmers walk. Especially from the dudes doing girl curls, hehe.

[RipStone]

--------------------------------------------------------------------------------

Week 1-Friday

squats:
-95x5
-135x5
-165x5
-185x5
-220x3 TRIPLE
-165x8 BACK-OFF

bench press:
-95x5
-125x5
-140x5
-155x5
-175X3 TRIPLE
-140X8 BACK OFF (was feeling really strong when doing this set, so for the last 2 reps I did rest pause reps )

BB rows:
-55x5
-85x5
-100x5
-115x5
-130x3 TRIPLE

Parallel bar dips: (elbows in)
-BWx10
-BWx10
-BWx11 (didnt add weight to these today just to gauge where I am at, next week I'll add 10lbs)

Biceps Isolation(standing alt. DB curls):
-20sx10
-20sx10
-20sx10 (nice to get some lactic acid, hehe)

Triceps Isolation(overhead rope exstensions):
-50x10(kinda light)
-55x8
-55x8

Comments: very pleased with this workout. My form was perfect with the triples and did them with relative ease. I realluy enjoyed the two back off sets as well. Can't wait for Monday!

[kingcarlos]

comments posted on eltefit bro but still loook bro nevertheless. hehe. watch out for min tml

[RipStone]

Originally Posted by kingcarlos

comments posted on eltefit bro but still loook bro nevertheless. hehe. watch out for min tml

do you have the same user name at elite?

[P0W3RLIFT3R87]

Nice workouts Ripstone. Progression seems good to me. Can't really help you with the other questions, but it looks like you are using the right amounts of weight if you are completing all the sets and still increasing weight whenever you are supposed to on that routine.

[kingcarlos]

Originally Posted by RipStone

do you have the same user name at elite?

nope im still shruggin