just the plates are easier for my refrence plus I'm gonna use the same bar for deads and mil presses so yah

sigh.. hopefully u'll be able to use the same weighted bar for all your exercises soon.. can't really measure your progress properly liddat.. as all your lifts will be related for referencee later.. like squats carryover and stuff liddat..

why dont u just include the bar weight into it.. can't be difficult to +20 (bar weight) to your references.

Makes it easier for all your readers to understand.

I'll add that at the side.

8/11/2006 Wednesday (session 15)
rippetoe set A

(add 12kg to each weight...)

squats
warmup 20kg x5

sets:
1x5 @ 62.5kg <--too near failure
2x5 @ 60kg

bench
warmup 20kg x5

sets
3x5 @ 42.5kg

deadlifts
warmup 30kg x5

sets:
1x5 @ 47.5kg

dips 3x5

didint sleep yesterday night. immune system compromised.

i think u could've gotten the squat PR.. i think it was all in your mind.. 2.5kg difference is all in the mind.. but good job anyway.. get it on friday..

my mind was really weak then. it was close to breakdown point. I had to rush as it was raining and skipped my preworkout coffee and oats/milk >< stupid rain

squats failed on friday and the rest of the workout was truncated. with the high failure rate on all workouts, should I take a break?

carlsuen gave me this, but I dont really understand, tho I do have a rough idea. needs more details for safety reasons

http://www.bodybuilding.com/fun/par37.htm

if u really wanna do this, i suggest u do a VERY thorough research on the clean.. browse all the correct clean vids at this place www.crossfit.com or youtube vids also can..

and ask a tonne of question if u're not sure.. it's the only way to learn..

okay took last week off and did the bear instead because of the failing reps.

Session 14 rippetoe set A

squats

warmup
1x 20kg+12kg bar x5

sets:
3x 60kg+12kg bar x5

benches

warmup
1x20kg+12kg bar x5

sets
3x40kg+12kg bar x5

deads

warmup
1x 20kg+12kg bar x5

sets
1x 50kg+12kg bar x5

dips 3x5

after a few weeks of freezing and skipping workouts due to health probs and antibiotics, I'm back.

Session 15 rippetoe set B

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

squats:
warmup
1x5 x 10kg + 12kg

real sets
3x5 x 55kg + 12kg

Military press (standing):

warmup
1x5 x 20kg

Actual
3x5 x 25kg

chin ups: 3x5 <--did it with minimal motion, but at least I can hang there on the bar for all 5 reps instead of just 1 rep/drop. gonna do this slowly till I get it

hyperextensions: 3x8

shoulder shrugs: 3x20 @ 20kg/hand <--hopefully this will build up my shoulders and upper chest...

This post has been edited by Joey-kun: Dec 6 2006, 12:08 AM

Looking ok. Did you manage to break the PR's?

aside for deadlifts, nothing went above my PRs >_<

Session 14 rippetoe set A

squats

warmup
1x 20kg+12kg bar x5

sets:
3x 55g+12kg bar x5

benches

warmup
1x20kg+12kg bar x5

sets
3x45kg+12kg bar x5

deads

warmup
1x 20kg+12kg bar x5

sets
1x 57.5kg+12kg bar x5

dips 3x5

weighted crunches 10kg 3x20

dumbell shrugs 20kg/dumbell 3x20

and oh, during the deads, there was a sudden burning sensation in my weaker left shoulderblade during the 2nd rep. the pain presisted until the 4th rep, and does not appear until I lift. what is this? did I damage something?

dunno man.. could be just a muscle twitch.. shouldn't be anything big.. if it persist again next time u try deads, rest it for a week and see..

took a week off...meh getting lazier and lazier but fking back still hurts.

but I dont wanna postpone this any longer. gonna try with lighter weights.

try acupuncture dude.. they're miracles..

Session 15 rippetoe set B

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

squats:
warmup
1x5 x 40kg + 12kg

real sets
3x5 x 57.5kg + 12kg

Military press (standing):

warmup
1x5 x 20kg

Actual
3x5 x 27.5kg

chin ups: 3x5

weighted crunches 10kg 3x20

dumbell shrugs 20kg/dumbell 3x20

warming up with heavier weights seem to work wonders for me

Already 5 months, good dedication.

Just keep go on !!

We all wan to see u in six pack!! u won't embarrassed to post ur pics then

This post has been edited by Irresistible: Dec 19 2006, 09:52 AM

actually I only followed rippetoe for 3 months. with a lot of breaks. but really, getting good results tho

will post pics after I reach 100kg on everything.