Cross Country + Rippetoe's Program

Training Bodybuilding
1

I’m 17, 6’2", 195 lbs, 10% BF, and have just began Rippetoe’s starting strength program. Here’s a breakdown of what I’m doing…

**optional

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups

I’m assuming you know how this weight program works…

I started my first week of Rippetoe’s at the same time as XX conditioning started, and it was a hell of a week to squat on three different days AND run for 3-5 miles a day, at more than a light pace most days. I upped my intake quite a bit, to 4500 calories a day, of entirely clean whole foods and protein shakes. All of my nutrition is recorded in a log I update at each meal, and I don’t let school get in the way of eating at least 6 times a day.

I’m kind of rambling here, but I’m essentially asking what I should expect from Rippetoe’s in combination with XX in terms of gains. Will it slow my gains down?

I eat a good amount of simple carbs immediately before I run, but should I worry about muscle loss from running such a distance, 2-5 miles? To be more specific on the “good amount of simple carbs” part, I always eat some kind of fruit with at least 30 grams of simple carbs, and oftentimes I have a banana or two, bringing it to about 80 grams of simple carbs immediately before running.

Oh, and I’m looking to gain a few pounds a month on this program, and I certainly feel like I’m eating enough to do that. XR is preparation for track, where I run the mile, and I might move to the 800 if I have developed the speed for it come track season.

I’m new to the forum, and any help is much appreciated. :smiley:

2

As long as you eat sufficient calories and get enough rest, you shouldn’t be overly concerned about squatting and cross-country, at least in theory.

However, getting enough rest may be a problem with school, running and this program. I assume it is not intended for an in-season athlete. The micro-tears in your legs may not have sufficient time to heal from running and squatting (heavy, I imagine) so often. It’s a great way to break down your body and get injured.

Trust me, I work 25-40 hours a week, train in grappling three days a week for about 2 hours at a time and I thought I could lift heavy three-four times a week too. I couldn’t.

3

[quote]t3h_Squirr3l wrote:
As long as you eat sufficient calories and get enough rest, you shouldn’t be overly concerned about squatting and cross-country, at least in theory.

However, getting enough rest may be a problem with school, running and this program. I assume it is not intended for an in-season athlete. The micro-tears in your legs may not have sufficient time to heal from running and squatting (heavy, I imagine) so often. It’s a great way to break down your body and get injured.

Trust me, I work 25-40 hours a week, train in grappling three days a week for about 2 hours at a time and I thought I could lift heavy three-four times a week too. I couldn’t. [/quote]

Thanks for the reply ^.^ Yes, heavy as in slightly less than my 5RM for those lifts. Just enough to be able to complete all three sets of five without failure. I see what you’re saying… I’m goign to give this week a shot as well, see if I can progress at all. Would it be a good idea to cut out one of these squatting days? Maybe make it two squat days a week, Monday & Friday? I train by instinct, with this split as a guideline, so I never train past where I know I’ll be recieving a benefit, ie. training when still sore, etc… I manage at least 8 hours of sleep a night, sometimes more… Should I be shooting for 10 hours a night? I have a busy schedule, but my training is a top priority. I think I’m going to cut the power cleans out all together. My legs will be recieving enough punishment as is :stuck_out_tongue: Thanks again

4

Yes, cutting down to two squat sessions is an option to consider. However, if you are still making solid gains in size and strength, maybe you won’t need to change. Give it two or three weeks and if the scale doesn’t move in the right direction, it’s time to cut down.

8-9 hours of sleep a night, seven days a week is enough, I think, with enough good food. Over-sleeping can be bad as well as good. Just let your body guide you. There is nothing wrong with napping 10-15 minutes here and there if need be.

5

[quote]t3h_Squirr3l wrote:
Yes, cutting down to two squat sessions is an option to consider. However, if you are still making solid gains in size and strength, maybe you won’t need to change. Give it two or three weeks and if the scale doesn’t move in the right direction, it’s time to cut down.

8-9 hours of sleep a night, seven days a week is enough, I think, with enough good food. Over-sleeping can be bad as well as good. Just let your body guide you. There is nothing wrong with napping 10-15 minutes here and there if need be. [/quote]

Thanks again. I did my first squat session for the week today, and I was able to get three solid sets in with five more pounds than last week. I’m starting off lighter, to make sure I can ease into perfect form with heavier weights. Not to say I’m slacking, just don’t want another injury. Previously I relied on Leg Press, but I see that squat really is the killer leg exercise, and am adjusting accordingly ^.^