Bar's 12 week cut (Rippetoe)

[Bar182]

Was on the bike for 40 minutes today. Not a hard workout but got a sweat up nonetheless.

My diet has been average the last few days I need to clean it up a bit.

[CommoSoldier]

Your workout looks really intense, would you recommend this workout for someone who is trying to lose weight.

Also do you go up in weight every workout if able? I really am considering doing this but I am not really looking to gain mass, and I have to be able to run still and with all those squats I dont see it happening haha.

Good work tho. Keep it up

[Spire]

Big problem I have noticed the last two workouts is my sore knees while squatting. Basically when I get back up I am locking my legs and it hurts my knees and distracts me from the workout. Anyone got any advice? should I not lockout at the top of my squats and if so is this going to affect me because I will now have to change my squatting style...

Good gains so far, mate. I started Rippetoe's on a cut too, except my gains were muuuuch slower than yours. Bulking now though, and it's all going well.

Anyway, in answer to your above question - your knees should not be locked in the upright position, have them slightly bent.

When I started squatting I was locking my knees too - I found the most pain came the day(s) after my workout .. every time I walked my knees would get shooting pains like they were being hyperextended. I did a little research and it turned out that locking legs in the upright position = no good. As soon as I stopped doing that, the knee issues went away, and I haven't had a problem since.

Give it a try, and let us know how it goes.

[Bar182]

Your workout looks really intense, would you recommend this workout for someone who is trying to lose weight.

Also do you go up in weight every workout if able? I really am considering doing this but I am not really looking to gain mass, and I have to be able to run still and with all those squats I dont see it happening haha.

Good work tho. Keep it up

It has been really intense, physically and emotionally draining. Ive really struggled to pull up the next day CNS wise.

I have been going up every workout if possible and it has worked quiet well. Squats is the only exercise that I have really started to plateau on.

As for your question regarding is this a good program for losing weight I am going to have to say negatory. Ive just been so drained that I have really struggled to get any decent cardio in and Squatting every second day doesnt help. Thats why I have decided I am stopping Rippetoes and moving onto a 4-5 day split.

Good gains so far, mate. I started Rippetoe's on a cut too, except my gains were muuuuch slower than yours. Bulking now though, and it's all going well.

Anyway, in answer to your above question - your knees should not be locked in the upright position, have them slightly bent.

When I started squatting I was locking my knees too - I found the most pain came the day(s) after my workout .. every time I walked my knees would get shooting pains like they were being hyperextended. I did a little research and it turned out that locking legs in the upright position = no good. As soon as I stopped doing that, the knee issues went away, and I haven't had a problem since.

Give it a try, and let us know how it goes.

Thanks for the info, I will definately give it a go. I tried it last workout it felt a bit strange but there wasnt as much pressure on my knees.

I have stopped my Rippetoes workout and have moved to a split. Im hoping I can get much more cardio in this way. I have found I have lost alot of size from my shoulders and arms since doing Rippetoe but I am unsure if I can attribute this to solely fat loss because I believe it is muscle as well. I will post Sundays pics tonight, I have been a bit lazy in uploading them!

Im greatful for the good strength gains I have received with this program and I think this would be a great program to do on a bulk with excess calories, rest and no cardio but I do not think it is ideal for a cut.

Yesterdays workout:

Chest / Abs

BB Bench 3x5 90kg (198lbs)
DB Bench 3x8 30kg each (66lbs each)
DB Incline Bench 3x8 25kg each (55lb each)
Dips 3x8 Bodyweight
Decline situps 3x8 10kg (22lbs)
Weighted Crunches 3x8 43kg (94lbs)

Got BB Bench out comfortably didnt even need a spot, interesting to see what you can do when you havent killed yourself doing Squats beforehand!

The dumbell flat and incline felt light for the first 5 reps but the burn set in for the last 3, considering I havent done any dumbell work for nearly 2 months and I've been lifting for 5 reps previously Im fairly happy with this. have previously done 35s (77lbs) and 32.5s ( 71lbs) for flat and incline before Rippetoes.

My triceps were shot before I did dips so just settled on bodyweight. I have incorporated a dedicated arms day into my split so weighted dips will come into play then, just bought a dip belt and will be doing a 25kg plate (55lbs) on Saturday

Decline situps were good, the weighted crunches is crap anyone got any ideas what I could switch this out with? I want another weighted abs exercise.

Wouldnt mind hearing people thoughts on me ditching Rippetoe.

[DE_58]

Ripp's does seem like too intense of a routine in an energy defecit. I don't think I could handle that many compound lifts on a single day. Good luck with your split. I'm currently doing
Day1: Chest
Day2:Back
Day3:Off/Cardio/Abs/Grip strength (cardio and abs always. sometimes grip)
Day4:Legs
Day5:Shoulders
Day6:Same as Day 3
Day7: EITHER: Day 1 or day off, then Day 1

[Bar182]

Ripp's does seem like too intense of a routine in an energy defecit. I don't think I could handle that many compound lifts on a single day. Good luck with your split. I'm currently doing
Day1: Chest
Day2:Back
Day3:Off/Cardio/Abs/Grip strength (cardio and abs always. sometimes grip)
Day4:Legs
Day5:Shoulders
Day6:Same as Day 3
Day7: EITHER: Day 1 or day off, then Day 1

Thanks mate. Im looking to do a similar split. My split as follows:

Day1: Chest / Abs
Day2: Back
Day3: Off / Cardio / Abs
Day4: Legs
Day5: Shoulders / Abs
Day6: Arms
Day7: Off

[Bar182]

Yesterdays workout

Back

Chinups 3x6 BW
Deadlifts 1x5 140kg (308lbs)
BB Rows 3x8 60kg (132lbs)
Lat Pulldown 3x8 71kg (156lbs)

30 minutes on bike.

Really happy with the deads, first time with 3 plates. Grip slipped on the last 2 reps I think I ned to get chalk.

[Bar182]

Im probably going to stop writing my workouts in this journal as Im struggling for time to get on the internet.

Not to worry I have been working out still and are feeling good apart from a couple of niggling injuries.

I will continue to post pictures every now and then. Here are a couple of pics, first is pic I found on my phone just before I started at the gym, second pic was taken tonight. I think If I can just continue cutting for a couple of months I will have a good base to bulk from.



Comments welcome