Locus Ripptoe's Log

**.Locus** · 02-23-2009, 02:19 PM

Workout A - Day 1

Squat: 135 lb
Bench: 95 lb
Deadlift: 155 lb
Dips: Bodyweight

Just starting off this program after doing a 3-day split for 6 months on and off. Starting a good diet, but not right now since I got my wisdom teeth pulled and it's hard to eat. I still get enough protein cause I can drink whey and eat hard-boiled eggs.

**.Locus** · 02-25-2009, 03:00 PM

Workout B: Day 3

Squat: 145 lb
Standing Military Press: 60 lb
Power Clean: 95 lb
Chin Ups: Bodyweight

I'm still learning form on the power clean so it was really bad. I think I'll go down on weight next time. Squat hurts like a bitch and I was still sore from Monday. Jaw feels a little better, but still can't eat actual food and have to keep eating soft foods and drinking whey and milk.

**.Locus** · 02-27-2009, 04:10 PM

Workout A: Day 5

Squat: 150 lb
Bench: 105 lb
Deadlift: 185 lb
Dips: Bodyweight + 5 lb

I definitely used too much weight on the deadlift. It kept slipping and I took a longer break after I touched the floor; I'm lowering weight. Everything else is pretty solid and hurts like a ****ing bitch. I added in some pull-ups at the end cause my friend and I wanted to have some more fun.

**.Locus** · 03-03-2009, 12:04 PM

Workout B: Day 8

Squat: 155 lb
Standing Military Press: 65 lb
Power Clean: 65 lb
Chin Ups: Bodyweight + 5 lb

I lowered the weight on the power clean, and now I can do the form better. The chin-ups were pretty easy. I'm getting better/stronger, but I haven't really gained weight. I'm hoping I do soon.

**cheesecake0** · 03-03-2009, 12:19 PM

hey man gl im currently on rippetoes too.

why dont you write how many reps you have done for 3 sets?

**Currrtissss** · 03-03-2009, 03:14 PM

I guess everyone knows it's 3x5, but nice job on improving on your weighs.

Think I'm going to rob your little "day" idea, will help me keep track of timescale etc

Keep goin, I'll be back in here in afew days to check to see what you've bin liftin mate

**.Locus** · 03-03-2009, 08:35 PM

Originally Posted by cheesecake0

hey man gl im currently on rippetoes too.

why dont you write how many reps you have done for 3 sets?

Yeah its just whatever the Ripptoes program is. 3x5 and 1x5 for deadlift

Originally Posted by Currrtissss

I guess everyone knows it's 3x5, but nice job on improving on your weighs.

Think I'm going to rob your little "day" idea, will help me keep track of timescale etc

Keep goin, I'll be back in here in afew days to check to see what you've bin liftin mate

haha yeah

Thanks I'll check out how you're doin too. I start track Friday so I donno whats gonna happen lol. im small so just wanna gain ~20-30 pounds. 140 would be awesome for me.

good luck to you both. and anyone else doing ripptoes.

**Currrtissss** · 03-04-2009, 02:39 AM

Keep the calories up as much as mate.

**.Locus** · 03-04-2009, 07:22 AM

Originally Posted by Currrtissss

Keep the calories up as much as mate.

haha dude thats the hardest part. im trying to stay 2500-3000
hella lot more than i used to eat, so i hope im fine.

**cheesecake0** · 03-04-2009, 07:51 AM

yeah i know, but why dont you record what YOU lifted. Your not going to get 3x5 every time.

e.g. squat 150lb 5/5/5 or 5/4/3 etc

**Jwbb** · 03-04-2009, 11:04 AM

where might one find this rippetoe program?

**.Locus** · 03-04-2009, 12:22 PM

Originally Posted by cheesecake0

yeah i know, but why dont you record what YOU lifted. Your not going to get 3x5 every time.

e.g. squat 150lb 5/5/5 or 5/4/3 etc

Oh, but I do. lol
I crank out all 5. I'm increasing the weight, and I might not be able to soon. If I don't I'll let you know haha

but for the days so far, it is 3x5 and 1x5 for deadlift. I did all 5 reps.
From now on I'll add it in though. Thanks for the suggestion (probably would help me when I look back later on).

Originally Posted by Jwbb

where might one find this rippetoe program?

I use this thread:
http://forum.bodybuilding.com/showthread.php?t=712752

**.Locus** · 03-04-2009, 02:34 PM

Workout A: Day 10

Squat: 160 lb
Bench: 110 lb
Deadlift: 185 lb
Dips: Bodyweight + 10 lb

I used the alternate grip when doing the deadlift and I was able to do 185, so I'll keep moving up from there (I felt it in my upper back too though, and my back wasn't curved...). I'm within 10 pounds of my bodyweight on bench so that's good. Squat is a pain in the ass lmao. Dips are fun. Good workout today.

And I got all the reps in. So I'm not going to state my reps unless I can't do all 5

**.Locus** · 03-06-2009, 05:45 PM

Workout B: Day 12

Squat: 165 lb
Standing Military Press: 70 lb
Power Clean: 70 lb
Chin Ups: Bodyweight + 10 lb

I came out of track practice and was so spent. The deadlifts on Wednesday screwed me over (damn lower back - who knew it was so important in running?). I couldn't run and complete the workout with the fastest group. Had to kick myself out cause I was literally like walking the 400 meters.

My form on the power cleans is still good, 70 lb seemed pretty easy; just tiring. Squats are still annoying and the chin ups are fun. The press is pretty iight - can probably still go up constantly.

**.Locus** · 03-09-2009, 06:55 PM

Workout A: Day 15

Squat: 170 lb
Bench: 115 lb
Deadlift: 190 lb
Dips: Bodyweight + 15 lb

I stayed parallel or a little above it throughout the squat sets. It hurts so bad when doing it, and I cant go much below parallel lol. Not flexible enough. 5 pounds behind my bodyweight on the bench . Deadlift is moving along nicely. And now it's going to bother me during track practices again lol. Dips are moving along too, I hope I can do a 25 plate soon.

For some reason, when I started running again (track), my appetite went down. I can't eat that much anymore. I'm like stuffing things down. I'm loving Rippetoe's program, though. My strength is increasing so much! I'm like surprised every time..

**diskin8** · 03-10-2009, 12:10 AM

Good job man, im currently doing Rippetoe's aswell, also looks like were around the same stats, keep up the good work.

**.Locus** · 03-11-2009, 05:34 PM

Squat: 175 lb
Standing Military Press: 75 lb
Power Clean: 75 lb
Chin Ups: Bodyweight + 15 lb

I also added in 3x10 Box Jumps.

I think my form worsened, due to track practice or what, I don't know. So I might lower weight on the squat, and try digging in my heels next time. Same thing for the power clean. An awesome dude at the gym helped me out with form today, and I'm going to try to apply what I learned Monday. The chin-ups started getting harder, I may have to go up by 2.5 lb next workout.

**Currrtissss** · 03-12-2009, 03:29 AM

Your progressin well mate

Just keep that form good or injuries will start coming in

**.Locus** · 03-13-2009, 09:34 PM

Workout A: Day 19

Squat: 180 lb
Bench: 120 lb
Deadlift: 195 lb
Dips: Bodyweight + 20 lb

The squat felt good. I went from my heels and dug my ass as low as my flexibility allows me to go. I let out grunts lol. I'm changing my squat goal from 185 to 225 now. I'm finally at my body weight for the bench I think I'm about to stall. We'll see next time. Might just be mental. Deadlift is coming along nicely. Almost at my 200 lb goal. It'll be 225 next. The last reps of the dips were pretty hard..

And I have shin splints, and they won't go away.

**.Locus** · 03-16-2009, 04:54 PM

Workout B: Day 22
Squat: 185 lb
Standing Military Press: 80 lb
Power Clean: 95 lb
Chin Ups: Bodyweight + 20 lb

I also added in 3x10 Box Jumps.

I was very tired due to not eating and track practice today. My power clean (form) suffered, and I believe I'm stalling on the Military Press. I'll have to lower next time on both. My squat however is still coming along nicely. I like

**.Locus** · 03-18-2009, 04:18 PM

Workout A: Day 24

Squat: 190 lb
Bench: 125 lb
Deadlift: 200 lb
Dips: Bodyweight + 25 lb

My bench is still about to stall, I think. I'll try to go up again next week, if I suffer, I'll do the thing where I go down 10 pounds and start up again. Deadlift is good. I doubt 200 is close to my max. I bet I could to 240ish as a max; maybre more. (just saying lol). I think I'll keep moving up on the dips. maybe by 2.5 pounds instead of 5 next time. not sure.

**.Locus** · 03-21-2009, 08:33 AM

Workout A: Day 26
Squat: 195 lb
Standing Military Press: 80 lb
Power Clean: 95 lb
Chin Ups: Bodyweight + 25 lb

I messed up on the military press sooo bad. I guess I hit a wall or something. I could BARELY get one up with 90 lbs, so I went down to 80lbs, and did that. My clean form is getting better, so I'm not going to increase weight until I get it down with this wieght. The chin ups were so hard lol. I almost wasn't able to crank out 2x8 and had like 2x7. but I managed to pull through. Gonna stay with the 25 plate. (Still not really gaining weight...disappointed. )

**Currrtissss** · 03-21-2009, 08:57 AM

Just remember, pain is weakness leaving the body.

**.Locus** · 03-21-2009, 10:36 AM

Originally Posted by Currrtissss

Just remember, pain is weakness leaving the body.

lol no, pain is your body telling you it can only take so much.

**.Locus** · 03-23-2009, 05:32 PM

Workout A: Day 29

Squat: 200 lb
Bench: 130 lb
Deadlift: 215 lb
Dips: Bodyweight + 30 lb

Okay, so my bench isn't stalling. I had fun benching today. Although one of the reps, the bar almost fell backwards. I forgot what I was supposed to deadlift and for some reason I thought I did 210 last time, so I did 215, and it wasn't too bad. The squat, apparently I'm not supposed to have my feet farther than shoulder-width apart? And I'm not supposed to point my toes out? A guy told me to keep them shoulder width and point them forward, so my squat was kinda messed up, cause I was trying to do it the "right" way. I'm going to look up videos of this. The dips were hella fun.

I also did an ab workout.
3x10 Leg Raises
5 [Failed] Attempts at doing a dragon flag
3x10 Vertical Sit-ups on the decline bench

That was intense...

**.Locus** · 03-29-2009, 11:40 AM

Workout B: Day 31
Squat: 175 lb
Standing Military Press: 82.5 lb
Power Clean: 95 lb
Chin Ups: Bodyweight + 30 lb

Abs:
3x10 Leg Raises
3-4 Lowering of Dragon Flag
3x10 Vertical Sit ups on the decline bench

A very messed up workout. I asked a trainer to help me with my power clean form, and that screwed up the sets. So I'm not even sure what I did for that. Instead of doing the squat with my feet past shoulder width and my toes pointed out, I'm now doing them with my feet shoulder width, and toes pointing forward. I can't go down to parallel so I'm going down in weight.

Workout A: Day 33

Squat: 155 lb
Bench: 135 lb
Deadlift: 225 lb
Dips: Bodyweight + 35 lb x7, x6

Abs:
2x10 Leg Raises with 5 lb dumbbell, 1x10 with 10 lbs dumbbell
1x5 Lowering part of Dragon Flag
3x10 Vertical Sit-ups with 10 lb plate

The dips were hard lol. I could have done the 2x8, but I'm on my week where I don't take creatine and I didn't eat much today; so lack of energy. Bench I finally reached my goal of getting the 45 plates up, but my form is where my arms go parallel to the floor, but I don't touch my chest. I think I should stay with the 135 in the next workout. I got down to parallel with the squats, thank god. I can start moving up the right way now.

I kept forgetting to put my log, so its 2 workouts late. haha

**.Locus** · 03-30-2009, 07:03 PM

Workout B: Day 36

Squat: 160 lb
Standing Military Press: 80 lb
Power Clean: 65 lb
Chin Ups: Bodyweight + 30 lb

Abs:
3x10 Hanging Leg Raises w/ 10 lb dumbbell
1x10 Lowering of Dragon Flag
3x10 Vertical Sit-ups with 25 lb plate.

The squat I like now. I'm going down to parallel or even lower, and I feel it so much more. The press I moved down cause my back hurts, and I can't really move up, without using momentum and losing form. I'm going to stick with this weight for the cleans, until I can do them right. Chin-ups with 30 lbs are still mad hard.

**MrMonster** · 04-17-2009, 01:20 PM

Just lookin' through your progress. Looks like your doing really well.

How much you eating a day?

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