Session 45 rippetoe set A

squats

warmup
1x 40kg+12kg bar x5

sets:
3x 57.5kg+12kg bar x5 (A2G)

benches

warmup
1x30kg+12kg bar x5

sets
3x45kg+12kg bar x5 (failed at 2nd set and proceeded to 40kg for last set)

deads

sets
1x 60kg+12kg bar x5

am awfully tired today. fatigue.

Session 46 rippetoe set B

Mark rippetoe 3x5 program set B:

squats:
warmup
1x5 x 40kg + 12kg

real sets
3x5 x 50kg + 12kg

Military press (standing):

warmup
1x5 x 20kg+12kg

Actual
3x5 x 30kg+12kg

hypersextensions: 3x8x10kg

very tired day. lack sleep, dont have guts to carry so heavy

joey. u know y r u stuck on the weights? UR WARM UP IS STILL TOO HEAVY! happens to me. my military press stucked for the whole month. becuz my warm up is 65, real sets is 75. do your squats warm up at 30+12 and real sets at 50+12. if u think its too light do more sets of warm up.

ooooh. thanks for the tip gonna try that out today



This post has been edited by Joey-kun: Apr 4 2007, 09:45 PM

Session 47 rippetoe set A

squats

warmup
1x 30kg+12kg bar x10

sets:
3x 55kg+12kg bar x5 (A2G)

benches

warmup
1x30kg+12kg bar x10

sets
3x42.5kg+12kg bar x5

deads

sets
1x 60kg+12kg bar x5

dips 3x8

This post has been edited by Joey-kun: Apr 7 2007, 04:31 PM

Session 48 rippetoe set B

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+12kg

Actual
3x5 x 32.5kg+12kg

hyperextensions: 3x8x15kg


ZEE END IS NEAR!

LOL.....session 50 u going to post your before and after pic rite? woah...

whats ur next program? madcow?

1 month of cardio and then madcow.

Switch to Madcow eh? Nice. I might try doing HST but not in the near future. And jones is right, your warm up is to warm you up, not to tax you. Warm up with the bar alone for bench, squats, etc, whatever. See my warm up scheme for bench press in the bodybuilding thread.http://forum.lowyat.net/index.php?act=Post&CODE=02&f=95&t=315029&qpid=11075408
Quote Post

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Added on April 8, 2007, 1:25 amSwitch to Madcow eh? Nice. I might try doing HST but not in the near future. And jones is right, your warm up is to warm you up, not to tax you. Warm up with the bar alone for bench, squats, etc, whatever. See my warm up scheme for bench press in the bodybuilding thread, page 106

This post has been edited by darklight79: Apr 8 2007, 01:26 AM

thanks for the tip. I wont do madcow if there are better suggestions tho. And one month off for cutting should be reasonable, along with mock/trial madcow sets and bar complex/the bear to prevent muscle loss.

I am still not clear on whether to do it everyday or on alternative days. Cant seem to find info on a good cutting program, just cutting systems like HIIT, Hi intensity cardio blablabla.

I wont be jogging on the machine so HIIT and Hi Intensity wont exactly work.

LOL...take supplements such as lipo 6 , fat burner?

another way for more effective results mayb.

so congratz to u 1st for reaching 50session mark rippie

havent reach yet lah doink. I love doing rippetoe but unfortunately its time to move on. need moar reps.

Bro, i wanna make things clear. You're taking one month off from working out just for cardio? I'll tell you that 80% of cutting is influenced by diet.

If you are taking a month off from training, and you were to engage in high intensity cardio at the same time, you can kiss good bye to most of your muscles. I can assure you that your lifts after that particular month would be rock bottom. Good luck.

then what should we do?

You should not stop working out or lighten the weight, you should continue doing what you would normally do in the weight room and ADD cardio as an ADDITIONAL routine. Never should you substitute weight with cardio completely.

ooh thanks for the tip. so this means I wont be doing too intense cardio. Will i need preworkout and postworkout shake?

joey balik liau? so fast

Good points bro. You took the words right outta my mouth. Stopping weight training to focus purely on cardio is a waste of time.

Muscle atrophy occurs within 3 weeks, and we're not just taking that into consideration. Your lifts will go down also because of decreased neural efficiency. You see, each lift; bench press, squat, shoulder press, etc is a skill and basically by doing these lifts on a regular basis, your CNS has adapts to the movement.
So if you stop for a whole month, basically you have to start from lower poundages to rewire your central nervous system again (despite the advantage of muscle memory, it's still a waste of time).

Ahh...Now I understand it better. So I'll just stick to current weights and only add cardio.

But do I have to still take post and preworkout?