Hello, and welcome to the longest running TSR Fitness log in history!
I though I'd merge all my logs into one because there is no point in having a million different ones. I started this way back in November 08, a month after having been lifting. This is the only site I've been consistently logging on over the years.
I should also note that I was quite ill from September 09 to December 09 and thus made absolutely no progress. In fact, I regressed quite badly - back to stage 1. Very little training from July to September because I was busy with moving houses and stuff.
So I though I'd start my very own workout blog since I've started going to the gym - well I've been going for 4 weeks now, actually. I'll be doing Rippetoes as the title implies. For anyone who doesn't know what this workout entails, here it is:
3x5 Bench Press
3x5 Standing military press
3x5 Pendlay Rows
Workouts A and B are done on non consecutive days; for example, my schedule for lifting is Monday, Wednesday and Friday. At first glance, the workout may seem easy - and to begin with, for the first few weeks, it is. But the trick is, you add in some extra exercises once you progress a little.
For example, on Fridays, I now do some arm work - biceps 2x8 and triceps for 2x8. I do 2x12 weighted decline situps on Monday and Friday as well as Wednesday if I can be arsed. I also want to add in pullups and dips but I don't think I'm strong enough for that.
The trick is not to over do the extra work since it isn't essential; what's essential is making progress on the big 5 lifts every workout. If begin to slow down on the main lifts, I'll cut out the extra work for a week.
So, here beings my log:
: It started a long long time ago...
There's something I should mention before I begin to write this log, for if I didn't you wouldn't believe me that I am a skinny ecto who finds it hard to gain size and strength. I've actually already lifted before, doing this exact same program.
It was almost 2 years ago that I first did this program. I started in the middle of Febuary 07 and continued until the end of June. I went from 6'2 149lbs to 180lbs. My 5rm squat went from ... um ... I can't remember ... was the bar and not much more ... to 100KG. Bench went from just over 30KG to the mid 50's, I can't remember my first deadlift but I remember I attempted to deadlift 123KG (this was one of every plate I had on a standard 1" diameter 7ft barbell) and failed on my last ever proper workout. Can't remember beginning stats for row and overhead press but they ended up in the mid 50's and 40's respectively.
Not bad progress you might think. And I agree. However, it could have been better had I not made so much mistakes. The first one was that my diet wasn't as good as it should have been. When you're totally dependent on your parents who don't believe in greed, getting the required nutrition is quite hard. Add to this with the fact that between 9 and half 3 I was in school and their food was pure junk food crap, and that I was too lazy/young to get a decent job to pay for my own food, I didn't get as good gains as I could have, looking back on things.
Other, smallers mistakes were thinking deadlifts were 3x5 instead of just 1x5 for the first few weeks, doing a circuit instead of all sets of one exercise followed by the other, and wearing a belt far too early. I think the too early use of the belt hampered my strength gains on dead and squat because wearing it didn't allow me to properly tax my core. I started to wear it when I first squatted 95KG, which really is too light a weight to wear a belt. My mid section really ougth to have had more exposure first.
Now you may be wondering why I stopped. Well, I stopped because of three things (in order of importance): illness, laziness, and injury. Firstly, injury: I had came back from holiday in the middle of July (I mentioned my last ever proper workout was on the end of June, this is because I left to go on holiday the next day for two weeks) without having worked out for two weeks. I tried my usual deep squat - I always went ATG - and hurt my knee for two weeks. I most definitely had crap form and since I was wore a belt too early my mid section probably couldn't handle the weight. I was out of any leg action movements for two to three weeks. Since then I was lazy, and did the same again putting myself out of action again.
Then I got very ill. Lost about 20lbs and a lot of my strength during my several months of illness. I never properly recovered until around March of this year, and then the lazyness stopped me from properly working out again until I went to uni and joined the gym there. Of course, I was still pretty lazy and didn't go until about a month after I went to uni. I did lift the occasional weight between my proper workout spells, but nothing much and nothing consistent. I think the most I ever got was three sessions in a row than a month off...
But that was then, and this is now.
So onto Part Two
I moved out to uni on the 13th of September. My uni has a state of the art 10 million quid gym with four olympic platforms, 5 squat racks and a few benches. Since most students don't partake in much physical activity, instead sleeping in until the middle of the afternoon and eating pot noodles, the whole of the weights room is pretty much empty until 5pm - when the non student members finish work and come lift. Good for me.
Recorded 4 weeks ago, just before I went to the uni gym for the first time to start Rippetoes again;
After a session of A and one of B, my 5RM's were;
Squat: 80KG (tried this weight on my first session, an A session, and failed near the end, so did it the next session and got it)
Military press: 40KG
Now, after 4 weeks of progress:
Military press: 45KG (tried 47.5KG twice but failed on last reps, so will do 42.5 then work back up)
And I now weigh 180lbs. Must be muscle memory that I managed to gain 15lbs in 4 weeks.
Oh well. Good for me.
Oh, and goals are;
For before Christmas;
Bench press: 70KG
And for when academic year ends sometime in May;
Bench press: 100KG
I'm trying to be realistic here, for I cannot tell the future and how long I will manage to make progress on Rippetoes. I show no signs of stalling on squat or dead, but my military already has and I feel like my bench will soon. I'm hoping to milk all I can out of Rippetoes which I hope will last until after Christmas, and then go onto Bill Starr 5x5.
If I easily make my Christmas goals then I will increase my end of term goals.
So that's all for part two. Thanks for reading.