yea you really should. You'll get support and help from people around. Plus, since we're like almost doing the exact same thing, we can learn more from each other

the short are hard to stabilize? they're only hard for my deads. too short. just too friggin short. Those arent even oly bars methinks. grrr

yeah i use the olympic bar coz it already set on the power/squat rack. So i dont need to 'power clean' the weights up before i start shoulder pressing. Therefore there bar is already at the chest level.

Don't think the shorter bar can fit into the rack.

This post has been edited by iv'N: Oct 30 2006, 02:28 AM

iv'N.. go to any fitness stores and get yourself 2 pairs of 0.5kg plates.. bring them to your gym and attach them to your bar by tying it up with a piece of cloth.. cuz they're normally too small to fit into the oly bar.. that way u can progress much longer.. cuz 2.5kg's per week is a hell lot on bench and MPs man..

Appreciate the tip. Cheers.

30/10/06 Monday
Mark rippetoe 3x5 program set B:

squats:
warmup
5x1 x 50kg

real sets
3x5 x 55kg

Military press (standing):

warmup
5x1 x 30kg

Actual
3x5 x 32.5kg

hyperextensions: 3x8

chinups: 3x5 (reverse action, to train my back for chinups)

1/11/2006 Wednesday
rippetoe set A

(add 10/20 kg to each weight...I cannot asertain the weight of the bar)

squats
warmup 50kg x5; 55kg x5

sets:
3x5 @ 57.5kg <--pain, and hard...possibly near failure

bench
warmup 37.5kg x5; 40kgx5

sets
3x5 @ 45kg <--pain, and hard...possibly near failure, imperfect form to prevent a breakdown

deadlifts
warmup 40kg x5

sets:
1x5 @ 45kg

dips 3x5

so uh should I stick to the same weights for my next workout, in this case?

This post has been edited by Joey-kun: Nov 3 2006, 08:09 AM

err... joey.. u really must get your journal in order la.. i dunno what they mean.. 5x3? 3x5? which is it? big difference u know? if it's 3 set of 5, stick to 3x5 pls..

and without counting the weight of the bar(which matters alot), i really can't tell..

but if u really made it hard today, maybe u can be conservative on the bench and retain one workout, but squats i believe shouldn't be a prob.. whoever said making new PRs would be easy?

and of cuz y u failed was pretty obvious.. and i've stated them in the past.. ur warmups weight are too near to ur max.. which is y they tax u out too quickly.. warmups are meant to be just that.. warmups.. so lower them to only using the bar or just 5 or the 10kg each side as warmups and jump straight into ur straight sets.. especially on bench.. trty buying micro weights(0.5kg) as i suggested or use em if ur gym has em..

This post has been edited by carlsuen: Nov 2 2006, 12:35 PM

the bar is approx. 12 kg, and I'm waiting for someone to work out with me in my gym to acertain the weight of the bar.

ahh..so the warmups should be like, light? but if its like too light then what if I suddenly cant get used to the 'heavy' one?

nvm will try your theory today.

fixed the reps/sets thing. typo hahah

yeah.. try it out.. u'll see a noticeable difference.. strength and endurance wise..

30/10/06 Monday
Mark rippetoe 3x5 program set B:

squats:
warmup
5x1 x 10kg

real sets
3x5 x 60kg <--yay I did it!!

Military press (standing):

warmup
5x1 x 30kg

Actual
3x5 x 30kg (was forced to change the bar >< now I know why I should use the same bar for all..painpain)

hyperextensions: 3x8

chinups: 3x5 (reverse action, to train my back for chinups)

what did i tell ya about lighter warmups?? haha!! congrats!

isn't 1 set of 10kg for squat warmup abit little?

Well personally mine look like:

Warmup:

1x5 20kg (bar only)
1x5 50% of working set weight
1x3 70% of working set weight
1x2 90% of working set weight

3x5 Working set.

Any comments? Still preparing my journal lol.

Warmup:

1x5 20kg (bar only)
1x5 50% of working set weight
1x3 70% of working set weight


3x5 Working set.

this is what i would do.. warmups are just meant to be that.. warmups..

5 sets of 1 rep warm up?

usually how long u rest between working sets?

its in the rippetoe program.

around 2-3 minutes. or longer, around 10 mins or so sometime

not 5 sets of 1 rep!! it's 1 set of 5 reps!!

5 set of 1 rep for warmup is definately not in rippetoe program. I hope its a typo though.

oh I think I misunderstood tho. its all so confusing

not too late to fix it. but frankly speaking.. 5x1 10kg .. doesnt really warm up much imo. Maybe its best to follow carl's warm up progression too.

its 1 x 5
one set of 5 reps
his doesnt include the bar so i think its ok