just seeking for another piece of advice here.

stoped for 2 weeks due to stuck on squats.

continued 2nd day today.

..:: DAY 13 ::..

~ Squats ~
bar x 10
85 x 1 x 5
95 x 1 x 5
115 x 1 x 5
145 x 3 x 5

~ Bench Press ~

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 3 x 5

*i like to think that by working my way up i'm gaining more. LOL! but i maintained the weight i was benching 2 weeks ago*

~ DeadLifts ~

bar x 10
55 x 1 x 5
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 3 x 5

* i thought i'd drop a lil from my previous work out which was 2 weeks ago, plus the increasing squats. any how, its said that my DL would bound to top all my other work outs.. so i'm not really worried about it.

~ declined Sit ups ~

2 x 20

not bad! looking good. cut the warm up weights. stop your warm up at least 20lbs away from your working sets. or do less rep.

exp

75x1x5
85x1x2
95x3x5

u're talking about which work out? or should i stop my warm up atleast 20 lbs for ALL the work outs?

yeap. all. save some energy to push more on the real sets. u either keep it 20-30 lbs away from your work sets, or u keep the reps 1-3 for the warm up sets which weighs near to your work sets

ah... right.. shall try that out tmr.. skiped today..=/ rain and assignments..=/ thnx!

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Added on April 5, 2008, 1:00 am

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Added on April 5, 2008, 12:45 amthis was from Ray78, he private msg'd me.

Hi.how long have you been working-out? I am a newbie and want to put on some mass on my skinny frame.I intend to follow Rippetoe. Also,what is ur diet like? wht do you take for pre/post workout? And supplements for a beginner like me?

my reply:

frankly, i just begun working seriously. i started last august, but i stopped due to exams and work, and i begun again on February this year.

its great that you intend to follow the Rippetoe programme, its great for strength workout, so far i see great results on my small lil body. i dont take supplements at all, only FOOD. i'm 62 kg, grown 7 kg since February. i take what ever i get my hands on. 7-8 meals a day.

example:

8 am : [1st BREAKFAST ] milk + cereal / biscuits / eggs/ sausage (any of that sort)

10am: [ 2nd Breakfast ]peanut butter spread (skippies brand, its the best! ) (5-6 of these) and milo

12pm - 1 pm : [ Lunch ] Rice, get some meat / eggs / fish / vege or standard economy rice (any of that sort)

3pm - 4 pm : [ Tea ] Peanut Butter Spread N milo / banana (or any fruit)

5pm - 6 pm : [ 2nd Tea ] bread / cheese / sausage / milo

8pm - 9 pm : [ Dinner ] any standard dinner

10pm - 11 pm: peanut butter n milo / cereal / biscuits

frankly, i just eat.. LOL. then u get strength and size prior to your work out. i'm lifting up to my weight or a lil heavier, so i dont think i need that much of recovery (protein shakes.. etc.) maybe once i hit 200lbs on squats i might start taking supplements. but until then, all i need is PURE FOOD! SOLID FOOD! thats what u need. no use having supplements if u don't got the basic strength or size to start with i guess. it'll be a waste of money. mind as well use them to buy real solid food. btw, dont down those maggi mee and roti canai so much.. spegghetti is fine through.

so basically, EAT ANYTHING, EVERYTHING! so any time between my meals, i can just go work out. it dun matter, but ofcourse, after the main course, IE, lunch or dinner, rest 45 minutes atleast, u dont wanna kill urself. normally, i have some peanut butter n milo, some cheese before work out. Drink lots of water, get ur 8 hours!! and do NO sleep at 2 AM!

Swim on sundays. and u dont gotta do any other exercises prior to the 5 work outs on Rippetoe. if u feel like it, hit the abs, back, chins or dips. weighted if possible.

people, please comment on this.



This post has been edited by lanny: Apr 5 2008, 01:00 AM

so i skipped 1 work out..=/ ish!

anyways.. i'm back in today.

..:: DAY 14 ::..

~ Squats ~

bar x 10
95 x 1 x 5
125 x 1 x 5
145 x 2 x 5
150 x 1 x 5

suddenly on my last set, i rmbr'd i did 145 the last time. so i thought i'd try 150. but i would get out of form while trying to lift from squat position on the 4th rep. as in my butt would come up first before my upper body would. hmm..=/

~ Over Head Press ~

bar x 10
55 x 1 x 5
65 x 1 x 5
70 x 1 x 5

doing good.

~ Pendley Rows ~

bar x 10
65 x 1 x 5
75 x 1 x 5
85 x 1 x 5
95 x 1 x 5
115 x 3 x 5

due to the comments being given above, i took a pic on the elevated area, its slightly higher than the 45lbs plate by an inch. tats fine eh?

i've also include a vid of me doing the 115. don't laugh.

heres the link :

http://www.youtube.com/watch?v=M-FGABP-aaA

check it out!



Attached thumbnail(s)

elevated area is a little cheat. and i dont see the bar touching ur upper abs. the bar is going a little too forward. explode up, lift faster, control your way down. bent down a wee bit more. straighten ur lower back a little more. contract and pull your shoulder blades together at the end of the pull, when ur bar touches your upper abs.

thats the thing, i cant go lower because it'll hit the bar and make hell lot of noise.. besides, the elevated area is like 3 inches higher than the 45lbs plate. i'll just stack up some 25 lbs plate on the floor and make that the elevated area.. :)thnx for the tip!



This post has been edited by lanny: Apr 11 2008, 02:11 AM

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Added on April 11, 2008, 2:11 am

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Added on April 11, 2008, 2:00 amgreat day, had a good day eating yesterday, althrough only 4 meals, today, i had time for breakfast, got lunch, took some peanut butter and butter, a bowl of noodles, 2eggs and some chocolate milk, good for pre work outs.

weight: 138 lbs. *gaining*

..:: day 15 ::..

~ Squats ~

bar x 10
95 x 1 x 5
145 x 3 x 5

Note: Now i know whats gone wrong with my squats, took advice.
a) i did too much warm ups.
b) rest 2-3 minutes according to what the thread says, so i read.
c) and have 25 lbs before my actual sets

it worked magic. come saturday i'll do my 150!! i didn't do 150 today cuz i feel that i havn't grasp the 145 yet, just incase something goes wrong with 150.

~ Bench Press ~

bar x 10
65 x 1 x 5
85 x 1 x 5
110 x 3 x 5

Note: worked like magic! Same advice taken. through, beginning to feel hard.

~ Dead Lifts ~

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 3 x 5

Note: I feel i can go more here!!

work out time 70-80 minutes. didn't had time to do other things, which i think is best i lay off. it really does effect my workouts.

had a nice helping of spaghetti for dinner, took another plate of noodles, on the double for supper. eat and eat! i trust i'll be doing well on saturday!!

WTF DUDE! LOL

deadlifts is only 1x5 la!! read again the whole rippetoe thing. lol

oh shiet.. bro.. i got it wrong!! could u please explain the deadlift 1x5?

explain wat O_o

deadlift's working set is only done with 1 set. not 3 sets like the others cause deadlift taxes the lower back a lot. for beginners, which have untrained, and weak lower back, are very prone to injuries. in order to maximize progress and minimize injuries. 1 set will be sufficient. of course the set must be a heavy one. lol

uh oh.. could u please give me an example following my deads? =/

bar x 10
65 x 1 x 5
95 x 1 x 5
115 x 1 x 5

there

it doesn't feel enough..=/

MEANS U R NOT DOING HEAVY ENOUGH!

..:: DAY 16 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

Weight: 139 lbs.

~ Squats ~

bar x 10
95 x 1 x 5
115 x 1 x 5
150 x 3 x 5

Notes: stable. Kept my form right, and didn't had much difficulty.

~ Over Head Press ~

bar x 10
65 x 1 x 5
75 x 3 x 5

Notes: Huge leap, because the last time i did, i could only hit 72.5, this was fine. not much difficulty too. i think it was from the heavy bench i'm doing, (heavy to me), and additional push ups i do at home.. ^^

~ Pendley Rows ~

bar x 10
65 x 1 x 5
95 x 1 x 5
125 x 3 x 5

Notes: This is getting harder. SERIOUSLY!! i think i'll maintain that weight the next time i pull.



This post has been edited by lanny: Apr 18 2008, 05:29 PM

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Added on April 18, 2008, 5:27 pmbeen skipping a day due to assignments at work. i think i'll head back tmr as well.

..:: DAY 17 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight: 134 lbs (dropped! i havnt been eating nicely.. )

~ Squats ~

bar x 10
95 x 1 x 5
155 x 3 x 5

Remarks : not much difficulty here.

~ Bench Press ~

bar x 10
65 x 1 x 5
105 x 3 x 5

Remarks : i did 5lbs lower than before, thought after the extra 2 days that i did not bench, figured i'd go lighter. plus, i was thinking of hitting the gym tmr, saving some strength for OHPs.

~ Deadlifts ~

bar x 10
95 x 1 x 5
130 x 1 x 5

Remarks : i think i can be hitting 10 lbs each time i dead.. now that i only dead Once. through, i only thought of it after i did the 130. guess i'll also save the strength. come monday, i'll see.

~ 10lbs Hyper extension ~

2 x 10

Overall Remark : I have to get back on eating and sleeping properly.

..:: Day 18 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight : 136 lbs

~ Squats ~

bar x 10
95 x 1 x 5
145 x 3 x 5

Remarks : Figures i should go light today, squatting 2 days in a row.

~ Over Head Press ~

Bar x 10
65 x 1 x 5
80 x 3 x 5

Remarks : doing great. 20-30 lbs less weight on warm up helps! 2-3 minutes rest between sets. Does wonders.

~ Pendley Rows ~

bar x 10
95 x 1 x 5
125 x 3 x 5

Remarks : Doing better than the last time. i'll be adding weight next week. should be fine then

Overall work out: a good 60 minute work out. felt great.

..:: Day 19 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight : 137 lbs

~ Squats ~
bar x 10
95 x 1 x 5
160 x 3 x 5

Remarks: Not much difficulty.

~ Bench Press ~
bar x 10
65 x 1 x 5
115 x 3 x 5

Remarks: Tough at every rep. but able to push through.

~ Deadlifts ~
bar x 10
95 x 1 x 5
135 x 1 x 5

Remarks: i'm having a tough time putting the 45lbs plate in and out. how do people do that?! GOSH!!