Jeremy's Starting Strength Journal.

[Jerm08]

After reading a lot about Rippetoes, and deciding that i need to get stronger (and bigger, just more emphasis on strength at the moment), ive decided to start Rippetoes and make a journal here so i will stick to it instead of changing programs again. As i live in New Zealand i'll change the weights that i use from kgs to lbs to make it easier to read.

I'm starting Rippetoes tomorrow (Monday 18th Feb) with workout A:

Squat 3x5
Bench 3x5
Deadlift 1x5

and on Wednesday ill do workout B:

Squat 3x5
Military Press 3x5
Bent Over Row 3x5

Ill probably add in dips and chinups after 2 weeks or so depending on how i feel.

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

I'm 15 and right now i weigh about 138-140lbs and im 5'6" tall.

[Jerm08]

Starting weight: 139lbs
Great 1st rippetoes workout

Squat:
44x5
61x5
77x3
94x2

110x5
110x5
110x5

Bench:
44x5
55x5
66x3
77x2

88x5
88x5
88x5

Deadlift:
66x5
88x5
110x3
132x2

154x5


The weird numbers (44,61,77 etc) are because i multiplied the weight from kg to pounds and then rounded it.

Notes: Rested 1 min between warm up sets and 3 mins between working sets, which worked good, total length was 36 mins.

Squats were good, going to add 5kg(11lb) to them on Wednesday.
Bench was good also, gonna add 2.5kg(6lb) to them.
Deadlifts very easy, adding 7.5kg(17lb) to them.

[Happy Gains]

Originally Posted by Jerm08

Starting weight: 139lbs
Great 1st rippetoes workout

Squat:
44x5
61x5
77x3
94x2

110x5
110x5
110x5

Bench:
44x5
55x5
66x3
77x2

88x5
88x5
88x5

Deadlift:
66x5
88x5
110x3
132x2

154x5


The weird numbers (44,61,77 etc) are because i multiplied the weight from kg to pounds and then rounded it.

Notes: Rested 1 min between warm up sets and 3 mins between working sets, which worked good, total length was 36 mins.

Squats were good, going to add 5kg(11lb) to them on Wednesday.
Bench was good also, gonna add 2.5kg(6lb) to them.
Deadlifts very easy, adding 7.5kg(17lb) to them.

Fantastic! If you have the nutrition in check and sleep enough. Then you will get real far. Also don't forgot about your social life when doing this LOL.

CYA FROM PHIL

[Jerm08]

Originally Posted by Happy Gains

Fantastic! If you have the nutrition in check and sleep enough. Then you will get real far. Also don't forgot about your social life when doing this LOL.

CYA FROM PHIL

Yea my nutrition is good and i think i sleep enough lol so i hope to see some good results.
cya

[Jerm08]

Squat:
Warm up: 50x5, 61x5, 77x3, 94x2.
Working sets: 121x5, 121x5, 121x5.

Military Press:
Warm up: 33x5, 39x5, 44x3, 50x2.
Working sets: 61x5, 61x5, 61x5.

Bent Over Row:
Warm up: 33x5, 39x5, 44x3, 50x2.
Working sets: 61x5, 61x5, 61x5.

all reps of all sets completed with good speed, squats good, military press very easy, same with bent over rows. ill add another 11lbs to squats, and 6lbs to military presses and rows.

[Jerm08]

Squat:
Warm up: 50x5, 66x5, 77x3, 94x2, 110x1.
Working sets: 132x5, 132x5, 132x5.

Bench:
Warm up: 44x5, 55x5, 66x3, 77x2.
Working sets: 94x5, 94x5, 94x5.

Dead:
Warm up: 66x5, 94x5, 116x3, 138x2.
Working set: 171x5.

Squats were easy 1st set, quite hard on 2nd set and v hard on 3rd. ill just add 2.5kg(6lbs) to them on Monday, pleased with them. I added another minute rest in between the bench press working sets and they were average paced reps, gonna add 2.5kg(6lbs) to them also. Deads were difficult, i should've just added 5kg(11lbs) onto them instead, i'm gonna add 2.5kg(6lbs) to them too.

Overall good workout, thats the best ive done for squats before so im happy

[Sculelos]

Nice journal layout. Will definitely watch you progress, you should see a very large increase in strength the first few months your on this program.

Subbed!

[Jerm08]

Originally Posted by Sculelos

Nice journal layout. Will definitely watch you progress, you should see a very large increase in strength the first few months your on this program.

Subbed!

Thanks mate

[Jerm08]

Weigh in: 141lbs(+2 ).

Squat:
Warm up: 44x5, 66x5, 88x3, 110x2.
Working sets: 138x5, 138x5, 138x5.

Military Press:
Warm up: 33x5, 44x5, 50x3, 55x2.
Working sets: 66x5, 66x5, 66x5.

Bent Over Row:
Warm up: 33x5, 44x5, 50x5(accident), 55x2.
Working sets: 66x5, 66x5, 66x5.

On squats when i go atg my left knee seems to fall to the right when i start pushing back up :\ so i went about halfway between parallel and atg. Military press and bent over row good, adding another 6lbs on all lifts.

[Jerm08]

Squat:
Warm up: 44x5, 66x5, 88x3, 116x2.
Working sets: 143x5, 143x5, 143x5.

Bench:
Warm up: 44x5, 55x5, 66x3, 83x2.
Working sets: 99x5, 99x5, 99x5.

Dead:
Warm up: 66x5, 94x5, 121x3, 149x2.
Working set: 176x5.

Felt good squatting over my bodyweight For some reason, the right side of the BB leans down more than the left side when squatting and makes the BB uneven. I cant feel any difference but its annoying. Adding another 6lbs to them on Friday. Bench fine, adding 6lbs. Deads great adding 6lbs.

[Jerm08]

Squat:
Warm up: 44x5, 66x5, 94x3, 121x2.
Working sets: 149x5, 149x5, 149x5.

Military Press:
Warm up: 33x5, 44x5, 55x3.
Working sets: 72x5, 72x5, 72x5.

Bent Over Row:
Warm up: 33x5, 44x5, 55x3.
Working sets: 72x5, 72x5, 72x5.

Notes: Into the 150lbs range for squats next week They were good but each rep is getting slower each workout for them. Ill try to get some weights so i can add on 3lbs when they get harder. Military press starting to get hard. Same with rows.
Adding another 6lbs to all lifts again. Hopefully i don't reach failure.

Next week ill add chin ups and dips.

[Jerm08]

Weigh in was 64.7kg (142lbs)

Squat:
Warm up: 44x5, 72x5, 99x3, 127x2.
Working sets: 154x5, 154x5, 154x5.

Bench:
Warm up: 44x5, 61x5, 77x3, 88x2.
Working sets: 105x5, 105x5, 105x5.

Dead:
Warm up: 66x5, 99x5, 127x3, 154x2.
Working set: 182x5.

Dip:
Working sets: BWx8, BWx6.

Squats seemed really heavy today, very slow on last rep. Dunno if i can get 160x3x5 next workout. Bench great, no problems. Deadlifts easy. Adding another 6lbs to all those lifts. Dips were ok, staying at BW for next Workout A and aim for 2x8 on them.

[Jerm08]

I'm really tired today so I'm gonna do the next workout tomorrow and then another on Saturday. Next week I'm going to lift on Wed, Fri, and Sun instead on Mon, Wed, Fri so i have 1 less workout after school so i can put more effort into it on Sunday.

[Sculelos]

Not bad, keep it up.

[Jerm08]

Thanks.

Squat:
Warm up: 44x5, 77x5, 105x3, 132x2.
Working sets: 160x5, 160x5, 160x4.

Military Press:
Warm up: 33x5, 50x3, 61x2.
Working sets: 77x5, 77x5, 77x5.

Bent Over Row:
Warm up: 33x5, 50x3, 61x2.
Working sets: 77x5, 77x5, 77x5.

Chin up:
Working sets: BWx8, BWx8.


Finally failed on squats, keeping 160lbs for Saturdays workout on them. The second set of military presses was harder than the 3rd which still had good speed so I'm adding 6lbs to them again. Good speed on rows too. Only just got the last rep of chin ups but I'll add weight to them next week.

[Jerm08]

Squat:
Warm up: 44x5, 77x5, 105x3, 132x2.
Working sets: 160x5, 160x5, 160x5.

Bench:
Warm up: 44x5, 66x5, 83x3, 94x2.
Working sets: 110x4. 110x3. 110x2.

Dead:
Warm up: 66x5, 105x5, 132x3, 160x2.
Working set: 187x5.

Dip:
Working sets: BWx8, BWx8.

Overall, everything but Bench was good. I don't know what happened but it was quite demoralizing. I'll keep bench at 110 next workout and hope to get more reps. It was great getting all reps with squats but the bar seems a little bit lopsided, its ok when i go down but then when i press back up the right side of the BB leans down even though my right leg is stronger. Dead lifts + Dips great. I'll probably put a 6lb weight in between my knees for them next time.

[cosjav]

Nice progress mate, ur numbers are flying up

[JY_21]

dudee nice job man ur lifts are increasing like crazy!!!
well i just decided ill start doing rippetoes few days ago and i still ahve yet to finish my first workout!!
hopefully it'll be on monday..
check out my journal to see more

[Jerm08]

Originally Posted by cosjav

Nice progress mate, ur numbers are flying up

Thanks mate

[Jerm08]

Originally Posted by jy6537

dudee nice job man ur lifts are increasing like crazy!!!
well i just decided ill start doing rippetoes few days ago and i still ahve yet to finish my first workout!!
hopefully it'll be on monday..
check out my journal to see more

Thanks ill check out your journal.

[Jerm08]

Weigh in today : 143lbs (+1) hoping to keep this progress rate up

[Jerm08]

Last workout was Saturday 8th March not Thursday the 6th as i posted.
I reset squats so the working sets were 143lbs so i could go atg.

Squat:
Warm up: 44x5,72x5, 94x3, 116x2.
Working sets: 143x5, 143x5, 143x5.

Military Press:
Warm up: 33x5, 50x3, 66x2.
Working sets: 83x5, 83x5, 83x5.

Bent Over Row:
Warm up: 33x5, 50x3, 66x2.
Working sets: 83x5, 83x5, 83x5.

Chinup:
Working sets: BW+6x8. BW+6x5.


The squats were lighter but i completed each rep atg with good form so I'm happy and ill move them up to 149lbs next workout. Military presses were good but the last rep on the last set took about 5 seconds to complete. Bent over rows quite easy, chinups last set was hard and i only got 5 reps so ill keep them at BW + 6lbs for sunday.

[cosjav]

Originally Posted by Jerm08

Military presses were good but the last rep on the last set took about 5 seconds to complete.

Its a pretty damn good feeling when u successfully finish the rep and it takes that long Its happened to me several times for OH press too

[Jerm08]

Originally Posted by cosjav

Its a pretty damn good feeling when u successfully finish the rep and it takes that long Its happened to me several times for OH press too

Yea it is lol, i was suprised i got it

[Jerm08]

Squat:
Warm up: 44x5, 72x5, 99x3, 121x2.
Working sets: 149x5, 149x5, 149x5.

Bench:
Warm up: 44x5, 61x5, 77x3, 94x2.
Working sets: 110x5, 110x5, 110x5.

Dead:
Warm up: 66x5, 99x5, 132x3, 165x2.
Working set: 193x5.

Dip:
Working sets: BW+6x8. BW+6x8.

Squats were atg with great form, i dunno how i went from getting 4-3-2 at 110lbs last week to 5-5-5 this week on bench so I'm a bit stunned. Only just got last rep of deads, my right forearm grip almost failed on the last rep, and my left forearm was fine, but I'm right handed so that was a bit weird....Dips fine adding another 5lbs to them.

[cosjav]

Originally Posted by Jerm08

i dunno how i went from getting 4-3-2 at 110lbs last week to 5-5-5 this week on bench so I'm a bit stunned.

Getting stronger mate Good stuff!

[Jerm08]

Originally Posted by cosjav

Getting stronger mate Good stuff!

Thanks

[Jerm08]

Didn't have time to post last night so I'm posting it now.

Squat:
Warm up: 44x5, 72x5, 99x3, 127x2.
Working sets: 154x5, 154x5, 154x5.

Military Press:
Warm up: 33x5, 55x3, 72x2.
Working sets: 88x3, 88x2, 88x1.

Bent Over Row:
Warm up: 33x5, 55x3, 72x2.
Working sets: 88x5, 88x5, 88x5.

Chin up: BW+6x8, BW+6x6.

I got all reps with squats but at the end of them my lower back hurt bad.. I'm gonna read more about form. Military presses were crap, only got 3,2,1 reps; hopefully i'll get more reps next workout for them, bent over rows good but bar speed slowing down a bit. Got an extra rep on chins since last workout b.

Keeping Squats weight the same and use better form.
Keeping Military Press weight the same.
Adding 6lbs on Bent Over Rows .
Keeping Chins the same.

[Jerm08]

Weigh in this morning : 144lbs, so another pound gained. 5lbs So far

[Jerm08]

Squat:
Warm up: 44x5, 72x4, 99x3, 127x2.
Working sets: 154x5, 154x5, 154x5.

Bench:
Warm up: 44x5, 66x4, 82x3, 99x2.
Working sets: 116x4, 116x3, 116x3.

Dead:
Warm up: 110x5, 132x4, 154x3, 176x2.
Working set: 198x5.

Dip:
Working sets: BW+11x8, BW+11x8.

Squat form getting better, adding 6lbs to them. Keeping bench the same weight, deadlifts surprisingly easy, easier than 193lbs lol, adding 6lbs to them again and ill be in the 200's! . Dips great making them 17lbs next workout A.