Twone's Endeavour For Greatness (Quest For 400/500/600)

[ElSpaceBandito]

Ok, so i finally decided to start a journal to add to the masses of rippetoe ones.

About:

Iv been training for just over a year now, been training seriously only of late now.

Starting Stats
Age:15
Height: 5'9 (in the morning)
Weight: 53.5kg / 118lb

Current Stats
Age:16
Height: 5'9.... 5'10-ish (in the morning)
Weight: Approx 70kg / 156lb-ish...was 68 a couple of months back so probably id be more than 70.

Current Rippetoe Stats
Bench: Standard Flat Bench with slight arch in back - touch chest every rep - hold for slight sec at bottom of every rep.
Wt - 58.5kg / 129lb x 5+ (could prob do a tiny bit more weight)

Squat: Full ATG squats - Raw, no belt - Medium stance Width
Wt - 77.5kg / 170.5 = 5RM

Deadlift: Conventional style - Raw - Pull starts deeper than normal because i dont have any 45's, my 22's are smaller in diameter hence the bar is slightly lower
Wt - 85kg / 187lb x 5+ (a lil bit short of my 5RM, maybe an extra 5 lb would do)

Pendley Row: Just standard Pendley Row
Wt - 53.5kg / 118 lb = 5RM

Push Press: Try minimise leg push but its still present
Wt - 45kg / 99lb x 5+

Decline Db Press: Elbows tucked pointing towards feet - non supine grip (cant remember what the opposite is called )
Wt - 27.5kg / 60.5lb db x 9

Chins: Pause at bottom - slower negative
Wt - BW x 10

I did rippetoes for 5 weeks, 6 weeks ago...i had to stop because i went on holiday to fiji for a week (it was unbleievable incase ur wondering), now im starting again. The progress i made on my lifts during those 5 weeks was this:
Bench: + 2.5kb/5.5 lb
Squat: +17.5kg/38.5lb (noob gains i think coz id never done atg squats b4 this program)
Deadlift: + 15kg/33lb (really happy about this progress because prior to rippetoes i was stuck at the same weight because my back was weak and would round so on the program b4 this 1 i substituted Good mornings in for deads and it looks like they helped
Pendley Row: +1kg/2.2lb
Push Press: +7.5kg/16.5lb
Decline DB Press: +10kg/22lb on each DB
Chins: 0

hopefully i can make even mroe progress over the next 10 weeks

Diet:
i have no SET diet but it usually follow a similar routine to this everyday

Breakfast: Oats + 1 whole egg and 2 egg white + cottage cheese
+ 2 hours: Roast chicken on whole wheat with lettuce, tomato and mayo + apple + water
+ 2 hours: Chicken salad wrap + banana + water
Workout (preceded by small nutella sandwich to make sure im nto hungry)
Post Workout: Fruit + Oats + Can tuna + veggies + milk + water
+2 hours: approx 600-700ml of milk + cereal
+2 hours: wat ever mum cooks for me usually high protein and high carb
Before bed: Cottage cheese

this is my basic every day diet, in between meals i sometimes jsut have some turkish bread with milk n i drink water regularly.

well thats about all i can think of to include, Happy Lifting To ALL!

EDIT:
DUH!...i forgot the most important thing the workout, however most are familiar with rippetoes so ill jsut include a link for those less informed
http://forum.bodybuilding.com/showthread.php?t=712752

[ElSpaceBandito]

Workout A
Strength: 4/5
Mood: 0/5

Ex: Wt x St 1 x St 2 x St 3

Squat: 65kg/143lb x 5 x 5 x 5
Bench: 47.5kg/105lb x 5 x 5 x 5
Deadlift: 77.5kg/170.5lb x 5
Decline DB Press: 25kg/55lb x 10 x 9

ok yesterdays workout was a joke, i returned that night at 1 in the morning, despite waking up at 11 i was still tired besides that i was in a really **** mood...whilst training i wasnt even concentrating on what i was doing, my mind was on other things. i ended up cutting the workout short after i did decline press, since i realised working out in my current state was pointless
id never had such a shockin workout

however despite being in a bad state i was suprised how easy the weights felt even tho i started lower i still expected them to feel tougher

overall: 2/5

[ElSpaceBandito]

Workout B
Strength: 4/5
Mood: 4/5

Squat: 72.5kg/159.5lb x 5 x 5 x 5
Push Press: 40kg/88lb x 5 x 5 x 5
Row: 50kg/110lb x 5 x 5 x 5
Chins: BW x 10 x 8
Decline Static Hold Crunches: 10kg/22lb plate x 5 x 5 x 5
SM Good Mornings: 50kg/110lb x 5 x 5 x 5

todays workout was much better than the previous one, i was concentrating and was getting decent results...push press i did today without any leg assistance, jsut to see how i would go, it was suprisingly easy. Good morning felt good too, did them for a really good stretch and held it at the bottom of the rep...was too easy though, im not too sure how hard im supposed to go with assistance exercises. chins felt like crap tho on the 2nd set. decent workout on the whole though

overall: 4/5

[G_Train]

That's good stuff mate, it looks like you're making really solid progress. This is a good program for a bloke like you to start on, if you stick at it you'll start noticing HUGE differences/gains in your physique (diet permitting of course)

It's always good seeing fellow Aussies in here too! Keep it going make, looking forward to reading about the progress you'll make.

[ElSpaceBandito]

thanks mate, glad to have support...i agree this program is rediculously good and effective...wen i first started it i was sceptical as to how good itd work for me but then when i started this journal i realised that over those 5 weeks i trained b4, of which about 2.5 was ramping, i added 17.5kg to my squat which now that i think about it is incredible since my numbers rnt very big...im gonna try and stick with this program for a while

btw maybe u can answer this for me...how hard should i go on assistance exercises such as good mornings, im doing 5 reps so should the weight approx be that of my 8RM or wat...thnx in advance

[ElSpaceBandito]

Todays Meals:

11am: Oats + 2 Fried eggs + 2 sausages + couple glasses water

||Workout||

Post Workout: 2 cans of tuna + 5 pieces of rye bread + apple + couple glasses water

4pm: approx 700ml of milk + Cereal (nutrigrain)

6pm: Oats + 200g Fried Chicken + pear + water

8pm: Spaghetti Bolognese

10pm: Yoghurt + Manarin + water (still to do)

[ElSpaceBandito]

Workout A + Friday Arms Routine
Strength: 4.5/5
Mood: 5/5

Squat: 75kg/165lb x 5 x 5 x 5
Bench: 55kg/121lb x 5 x 5 x 5
Deadlift: 80kg/176lb x 5
Decline Db Press: 25kg/55lb db's x 10 x 10
Ab Rountine (explained later)
SkullCrushers: 33kg/73lb x 8 x 8
DB Curls: 15kg/33lb x 8 x 8
Good Mornings: 50kg/110lb x 5 x 5

Ab Routine:
I thought id try something new for ab's since summer is coming soon.

a1 Decline Static Hold Crunches: 7.5 x 5 x 5 x 5
a2 Hanging Leg Raises: BW x 20 x 18 x 18
30sec rest
b1 Cable Crunches: 30kg/66lb x 15 x 15 x 15
b2 V-Crunches: BW x 15 x 15 x 12
30 sec rest
c1 Twist Crunches: BW x 20 x 18 x 20

Todays work out was the best so far...Squats felt really good, i really concentrated on getting perfect form. I did the same for deadlifts they felt great as well...The ab routine i felt was good until the last set when i had to force out most of the last reps. I didnt finish the last set of good mornings because as i was stepping under the bar and putting my arm on it i did something to my left shoulder, i felt this searing pain along the point where the medial delt ends and the posterior delt starts...its subsided now though

Overall: 4.5/5
(ill save 5/5 for when i hit some PR's)

[ElSpaceBandito]

Thought i might as well add these.

Goals:
by my 17th birthday (july)

Deadlift: 150kg/330lb
Squat: 130kg/286lb
Bench: 80kg/176lb
MP: 65kg/143lb
Row: 70kg/156lb

[ElSpaceBandito]

Workout A + Friday Arms Routine

Update:
workout wasnt really brutal at the time but now,oh...im wrecked, hams/glutes are so sore, hurts to walk...tri's are also suprising sore.
hope i recover by mon

thats all for now

[ElSpaceBandito]

Workout B
Strength: 4/5
Mood: 4.5/5

Squats: 77.5kg/170.5lb x 5 x 5 x 3
Push Press: 42.5kg/93.5lb x 5 x 5 x 5
Wide Grip Rows: 52.5kg/115.5lb x 5 x 5 x 5
Chins: Bw x 8 x 8
Decline Crunches: 10kg/22lb x 5 x 5 x 5
Good Mornings: 40kg/88lb x 5 x 5 x 5

I got owned! First set of squats was sorta tough, for the next one i concentrated really hard of my mind muscle connection n pulled off a perfect set, then next one same thing, but on the positive of the 3rd rep, BAM i overbalance n fall forward. Now this isnt good coz i dont have a power rack or anything. so im in the middle of my garage on my knees with the weight on my back...i f@#ken shat myself, lucky i was able to get the weight of without breakin the floor or the weights, i did however hurt my lower back slightly...Now every time i squat im usign 2 chairs on either side jsut incase until i save up for my power rack...all the other exercises were fine tho...i tried a wider grip on rows to try an emphasize my middle back, b4 i was doing them at shoulder width...Good mornings i did light because as i said i hurt my back slightly during my experience of being owned.

overall: 3/5

[ElSpaceBandito]

OK, my back is feeling a lot better right now, im hoping that nothing was seriously damaged...ill take it easy n hope i recover by wednesday

[ElSpaceBandito]

Workout A
Strength: 2/5
Mood: 3/5

Squat: Warm Up Sets
Bench Press: 57.5kg/126.5lb x 5 x 5 x 5
Deadlift: Warm Up Sets

Pretty poor workout...it was 30 degrees celcius outside and a lot over that in the garage, had a massive head ache which made it tough to train, but thats never stopped me b4 but today my quads were very weak and sore which made it almost impossible to squat at my usual poundage, i also thought that after having potentially injured by back being owned the other day, that i should take it easy...there fore i only did my warm up sets for both deadlift and squats...bench felt really solid however...im going to get lots of sleep and recuperate for fridays workout

Overall: 2/5

[ElSpaceBandito]

Workout B
Strength: 4/5
Mood: 4/5

Squat: 78.5kg/172.7lb x 5 x 5 x 4 (PR! by 1kg/2.2lb)
Push Press: 45kg/99lb x 5 x 4 x 5 (PR in fact, i made a mistake on original post, previous PR wasnt 45kg but 42.5kg)
Row: 53.5kg/118lb x 5 x 5 x 5 (Previous PR)
Chins: BW x 9 x 8
Static Decline Crunches: 10kg/22lb x 5 x 5 x 5
Good Mornings: 50kg/110lb x 6 x 6 x 6

i did a triathalon yesterday so my expectations for todays workout were not high, since my quads were sore, so were my lat/back, chest was too but thats of no consequence to todays workout...anyway, today i was a bit anxious about squats i wasnt confident with how i would go since my recent experiences, however i pressed on...first set was a bit awkward probably due to nerves, second was perfect however on the last one my quads were too weak to do the last rep, i dont care tho im still happy with my attempt n my new PR

Push Press was pretty tough i had to use quite a bit of leg push, on the second set i tried to minimize this but obviously i wasnt strong enuf to do all five reps in that fashion...still godo tho got a PR, i think nxt workout B ill do 43.5kg

rows were tough coz i started doing them wide grip for the 1st time recently and its hard to do the same weight in this manner, ill prob drop a kg or 2 next workout

Overall: 4/5

[ElSpaceBandito]

Yesterdays Meals:

8am: Oats + 2 eggs + 2 glasses of milk

10:45am: Chicken on rye bread, mayo, lettuce, cucumber + chicken nuggets + banana + water

1:30pm: Same as above

3:15pm: nutella sandwich + water

4pm - Workout

4:45: 185g can tuna + oats + apple + water

7:30pm: lamb steaks + rice + water + salad

9:30pm: left over lamb steaks + little left over rice + lots of water + milk

[ElSpaceBandito]

i changed my workout schedule, now i workout on wednesday, friday and sunday, because i have sport on mon, thurs and sat.

today's:
Workout A
Strength: 4.5/5
Mood: 4.5/5

Squats: 77.5kg/170.5lb x 4
70kg/154lb x 5 x 5
Bench: 60kg/132lb x 5 x 5 x 5 (PR!!! by 1.5kg/3.3lb)
Deadlift: 86kg/189.2lb x 5 (PR!!! by 1kg/2.2lb)
Decline DB Press: 27.5kg/60.5 x 7
25kg/55lb x 8
DB curls: 15kg/33lb x 9
16.25kg/35.75 x 7.5 (PR!!!) (.5 means that i cheated on the last rep)
Tricep Pushdown: 20kg/44lb x 20+
27.5kg/60.5lb x 12
Decline Static Crunches: 10kg/22lb x 6 x 6 x 6
Good Mornings: 50kg/110lb x 6 x 6 x 6

Solid Workout. i changed squats a bit, as i increased the weight i noticed that i didnt go down as low, so i started squating off a 8.5 inch box to ensure that i get the proper depth every time, these arent box squats however i go up as soon as i touch it (with a little hold at the bottom). i tried 77.5kg ont his but i couldnt get the last rep so i brought the weight down and ill build up again. bench was really suprising, since i didnt get a PR in squats i was determined to get one on sumthing else. i put on 60kg but was skeptical, however it felt rediculously easy. i was really happy with this since it has been my first progress on bench in over 6 months. i also thoguht id try and get a pr on dead even if it was by one 1 kg...as i was doing it i checked my form in the mirror and i was happy to see ZERO bend in my back decline was average today, curls i got a pr even if i did cheat on the last rep.for tri's i was supposed to do skullcrushers but when i lowered the weight my forearm hurt rediculously so i did pushdowns instead. i didnt know wat weight i should use, hence my over 20 rep set. assistance work was good as always

overall: 5/5

[ElSpaceBandito]

Workout B
Strength: 4/5
Stamina: 3/5
Mood: 4/5

Squats: 70kg/154lb x 5 x 5
Push Press: 43.5kg/95.7lb x 5 x 5 x 5
Row: 51kg/112.2lb x 5 x 5 x 5
Chins: BW x 12
Decline Static Crunches: 10kg/22lb x 5 x 5 x 5
Good Mornings: 55kg/121lb x 5 x 5 x 5

Workout was fairly good, had low expectations since today was a scorcher here in Melbourne. squats felt solid off the 8.5 inch box, im more confident that i will progress more if i have a constant dept through out...push press i dropped the weight a lil from the previous one to try to minimize leg push, didnt work too well but i did have less legs assist than last week. rows felt like ****, i droppped the weight to concentrate on form and while doing then i realised jsut how bad they feel, im gonna have to go really easy next workout to try and identify the problem. today my stamina was pretty bad too, after the first set of squats i found all the weights starting to feel really heavy n i was gettin bloody tired. solid workout none the less

Overall: 4/5

[ElSpaceBandito]

Workout A
Strength: 5/5
Stamina: 4/5
Mood: 4.5/5

Squats: 75kg/165lb x 5 x 5 x 5
Bench Press: 62.5kg/137.5lb x 5 x 5 x 5(PR!!! by 2.5kg/5.5lb)
Deadlift: 90kg/198lb x 5(PR!!! by 4kg/9lb)
Dips: BW x 12 x 11
Decline Static Crunches: 10kg/22lb x 5 x 5 x 5
Good Mornings: 55kg/121lb x 5 x 5 x 5

Review:
You know that perfect workout where everything jsut works for u. when the weights feel heavy yet you'r not struggling and can manage with perfect form. you know the one im talking about, well today was mine.

squats today were perfect, i dont think iv ever done them with better form. the weight was a bit off my PR but since im concentrating on form and getting the right depth, i thought it was a PERFECT set/s. with the box i feel a lot safer since i know that i will always have a straight back for at that hieght my back does not start to round.

after hitting a PR for me on bench last week i was doubtfull whether i could again today, but i was wrong, i PR'd by 2.5kg, which is a HUGE advance for me. Bench felt really good, form was good, however on the last set i saw that it started to deteriorate, i still managed it up with good form but i doubt i could have done much for

deadlift. well wat can i say, i love this exercise. i wanted a PR and i got 1. i was worried that my back might round but as i was doing it i kept checking my back in the mirror and.....TEXTBOOK FORM! it was great, im so pumped at getting another PR

i swapped decline DB press for dips for a bit of veriaty. still not sure what way i should do them though, close for tri's or flared for chest...hmm, decisions decisions

Overall: 5/5

[ElSpaceBandito]

i finally got some new plates! i got 2 25kg ones or for u american's thats 55lb each. im pumped for my next deadlift session coz with these the diameter is a total of 12cm bigger than my 10kg/22lb ones, meaning that ill start deadlifting 6cm higher. now i can deadlift like everyone else, instead of having to start lower. i think ill try 95kg next session to see how it goes.

pics included

[ElSpaceBandito]

Workout B
Strength: 4.5/5
Stamina: 4.5/5
Mood: 4.5/5

Squats: 76kg/167.2lb x 5 x 5 x 5
Followed By 'Hamstring + Quad' Fascia Stretch
Push Press: 45kg/99lb x 5 x 5 x 5
Followed By 'Shoudler' Fascia Stretch
BB Row: 52.5kg/115.5lb x 5 x 5 x 5
Followed By 'Middle Back' Fascia Stretch
Chins: +7.5kg/16.5lb x 5 x 5
Followed By 'Lat' Fascia Stretch
Decline Static Crunches: 10kg/22lb x 5 x 5 x 5
Good Mornings: 55kg/121lb x 6 x 6 x 6
Followed By 'Hamstring' Fascia Stretch
Hammer Curls: 13.75kg/30.25lb x 10 x 9
Followed By 'Bi' Fascia Stretch
CGBP: 50kg/110lb x 6* x 6*
Followed By 'Tri' Fascia Stretch

Review:
Squats are feeling strong as im nearing my previous PR, im going to increase the weight on squats each workout in this fashion:

W-A: +1kg
W-B: +1kg
W-A: +0.5kg

this way each week i add 2.5kg/5.5lb to my squat, GRADUALLY.

Im getting sick of push press, it killing my wrist for some reason and i think iv overloaded my shoudlers enuf with it, so next Workout B i start doign strict military presses...hopefully the lessened weight will help my wrist.

I switched to underhand BB Rows and to me they felt significantly better. i was quite happy with them im sure ill be able to up the weight soon.

After having been stuck on chins at 10-12 reps i thought i needed something new to give me a boost, then i recalled one of DAVE TATE's articles on bench pressing, in which he detailed that he helped one of his clients increase his 225lb max reps. he did this , not by making him work with 225, but by increase his 1MR. so i thought this might work for me with chins. i will work chins 2 sets of 5 and hopefully it will increase my max reps. when im able to chin with 20kg/44lb, which i hope i will, ill test how many i can do at BW.

on CGBP, '*' indicated that one rep involves going all the way down and all the way up, then half way down and up. That is one rep.
i got this method from the article Bulk Up, Cut Up by Christian Thibaudeau. i must say they felt really strong and effective.
here's the article itself:
http://www.t-nation.com/readTopic.do?id=895659

I also tried doing Fascia Stretching today, i really liked it, however i found that some stretches didnt work very well for me, i couldnt feel it in the targeted muscles, where as some worked excrusiatingly well. i also found that i forgot to do them at some point, im jsut not used to having to remember to do things during a workout, its all usually programmed into my head. i will continue to do these, and hopefully with practise my result from stretching ill improve.

Overall: 4.5/5

[olympic]

Very good progress so far and it looks like you know what you are doing- its good you are researching more into lifting- the more knowledge you have and can implement, the faster the progress.

What are your long term goals for lifting? Look good, general strength, powerlifting.. something else?

Also... subscribed!

[ElSpaceBandito]

thanks for the support mate

its good you are researching more into lifting- the more knowledge you have and can implement, the faster the progress.

very true, iv been reading a LOT, lately. it seems if in not in the gym or eating im reading lol. even if im doing an assaignment for school ill take breaks to check up on the latest lifting articles

What are your long term goals for lifting? Look good, general strength, powerlifting.. something else?

im not sure, i sorta want everything...i started out because i was too skinny n jsut wanted to put on mass, which i still do, but now im also addicted to trying to get big numbers, jsut love the feeling of setting a weight goal n getting it. so i guess my goal is to just look good whilst still being strong...

as for powerlifting, id like to compete some time in the future, not too seriously, i dont care if i come last, but jsut to try get a taste of it...might even try a strongman competition some time down the road

P.S. i also asked mum to get me a 3.5L jug of milk every morning just for me

[Ripped_carnt]

So you got an olympic bar mate? How much were those 25kg plates?

BTW nice lifts & progress

[ElSpaceBandito]

BTW nice lifts & progress

thanx mate

nah i dont have an olympic bar, i just have the basic 7 foot one for home gyms, i was thinking of getting one but then i realised that i would have to get rid of all my current plates coz theyd be too small to fit on the olympic bar n buy new ones...too much hassle and money

the plates were $2 each kilo, so 50 bux each

[ElSpaceBandito]

Workout A
Strength: 3.5/5
Stamina: 2.5/5
Mood: 3.5/5

Squats: 77.5kg/170.5lb x 5 x 5 x 5
Bench Press: 65kg/143lb x 4 x 5 x 3(PR!!! by 2.5kg/5.5lb)
Deadlift: 95kg/209lb x 5(PR!!! by 5kg/11lb)
Decline Static Crunches: 10kg/22lb x 5 x 5
Good Mornings: 50kg/110lb x 10 x 12

Review:
i was so tired today its not funny and my mind set was way off, i wanted to train but couldnt comit myself very well to training. im suprised i got through the workout at all...well most of it coz i just remembered i forgot to do dips, ****!

anyway analysis time-
squats felt pretty ****ty today, the first set was perfect but last set i really started to struggle. next workout im sure ill be fine, i reckon its all due to my tired state

bench. i knew that i woudl struggle with the weight and i did, but i did get a PR in the process. first set i did 4 jsut to get accustomed to the weight, next set i did 5 (boo yah), n then last set i did 3 due to my tired state.

DEADLIFT! BOO YAH! PR! it felt so easy starting that little bit higher with the big plates. im happy with this pr, soon i hope to get 100 by 5. in the next 2 weeks.

Good Mornings i did for a deep stretch and just felt like going to higher reps, did 12 on the last set, wasnt to failure tho.

fascia stretching i completely forgot about, jsut not part of the USUAL routine so i forgot, did them at the end tho...ill have to write myself a note for next time.

if got mixed emotions about this workout. some exercises felt ****, i forgot to do exercises n stretching, and i was really tired, but...i DID venture into uncharted territory with my bench and dead. so ill give today a...

Overall: 3.75/5

[olympic]

Well done.

Your good mornings are very strong compared to your squat. Hopefully that means you've just got a lot of untapped strength in your squats and you just need to figure your form out?

Did you do your gm's bent leg or straight let style and are they to parallel? How low do you go on squats- parallel or full?

Lol I ask a lot of question about squats because once you can start doing squats heavy you will turn into a freak.

[ElSpaceBandito]

Hopefully that means you've just got a lot of untapped strength in your squats and you just need to figure your form out?

hmm i hope ur right

good mornings i do like this - i keep my legs virtually straight until i get as close to parallel as possible (i get a good stretch in my hammies) , then i bend my knees slightly until i AM at parallel...and return

squats i go down to a 8.5 inch box. it helps me keep a constant depth on my squats and its the perfect height before i begin to get a pelvic tilt in my back

Lol I ask a lot of question about squats because once you can start doing squats heavy you will turn into a freak.

cant wait for that to happen

[olympic]

Ok awesome. GM's are fine to do the way you are doing.

Box depth is good too I think it would also be good to squat without the box every now and then so you can get used to how a 'proper' squat should be done. Your form does change slightly on the box- and its fine for the Westside guys to constantly squat on the box because they have done so much free squatting that they can easily revert back to that without the box.

For beginners like you and me I think its important we get practice without the box occasionally.

[ElSpaceBandito]

i only started using the box about 2 weeks ago before that i was free squatting, maybe in a couple of months ill go back

ill have to increase flexibility before that tho, DAMN YOU TIGHT HAMSTRINGS!

Or

i was thinking of maybe usuing both...having a light squat day (about 70-80%) on the day of deads (workout A), and doing full ATG squats

and then on Workout B, having a heavy squat day with the box

i wont even consider doing this until i completely plateau tho

[olympic]

Yeah dont bother with light days- with your training right now you just need to work hard every session.

Also theres no need to do either one or the other... just stick to one kind and if you feel like it one day just add the other in. Flexibility in a program is good I think!

[ElSpaceBandito]

ok i wont then, only reason i suggested light days was because sometimes my body jsut gets too tired from the constant squating but,.... i guess if i do keep it up my GPP might increase for that work load n ill be fine