Mark's Training Log - Rippetoe's

Bigger Stronger Leaner Beginners
1

Hello everyone.

I have been reading these forums and websites for the summer, trying to improve my knowledge about weight training and getting muscle. I have been working out for a year or so, but never have I recorded my progress or been on any program.

After reading some of the different programs here, the training I have done seems to be almost minuscule to the gains I have seen from people on T-Nation.

I am 17, 5’9", and weight about 149 lbs. Over the summer I had lost about 10 lbs from sports (lacrosse, tennis), running, and weight training, and I had thought that I would finally be able to show some Abs for the beach by cutting.

Unfortunately, I didn’t realize that I didn’t have enough muscle just yet to really get the definition I wanted to have (just a skinny kid with abs), until I started reading these forums.

That being said, I decided that I’d give Rippetoe’s Starting Strength a shot and hopefully put on some weight and muscle before cutting down again next summer.

At the moment, I’m looking to hit around 170-175 lbs. of lean muscle in the long run, while continue to increase my strength. I figured that keeping a log would help motivate me, and make me continue to workout at my local gym.

Any comments and criticisms are welcome! Thanks again everyone.

Workout #1 (8/31/2007)

Squat (ATG)
2x5x45
1x5x65
1x3x85
1x2x95
3x5x120

First time doing full ATG squats, and it felt good. I won’t lie. The low weight kind of irked me at first, but the ATG really makes you work the muscles.

Bench Press
1x5x45
1x5x65
1x3x85
1x2x95
3x5x120

***Trap-Bar Deadlift
1x5x45
1x3x95
1x2x115
1x5x145

Weighted Dips
1x7x25
1x7x15 (Poor form)

Decline Bench Weighted Situps
3x5x25

Hyperextensions
3x8x25

***Rippetoe’s says a regular deadlift. Will using a trap-bar deadlift affect the outcome? I’m more comfortable using the trap-bar as opposed to a normal barbell for deadlifts.

2

I don’t like the trap-bar for three reasons.

  1. Most people end up squatting the weight up making it more of leg exercise.
  2. You are not as stable at the top.
  3. You can’t hold as much weight.

Do deadlifts!! You might not like them right now, but you will regret not doing them later.

Congratulations on your decision to take hold of your training and make goals with plans to achieve them. You are already way ahead of most people.

Remember that eating enough food to grow and getting enough rest are just as important as the training.

3

Hello Pemdas,

Thanks for your advice! I guess I’ll just have to try out the barbell deadlifts again next time.

I’ve been eating more, but it’s hard for me, because besides having a small appetite, I spent most of my time this summer cutting so it’s a lot different to be eating extra.

That, and somehow, all the extra weight when I was younger went straight to my face–not exactly the most aesthetically (or encouraging) thing. But I will try to keep my body fat % low by doing HIITS in between workout days every once in a while.

4

www.fitday.com

if you are interested in tracking your calories and macro nutrient breakdowns this is a great site

5

I usually guesstimate most of my calories, as it is difficult to really count with some of the food I eat (Chinese, though controlled and healthy Chinese). Once school starts though, I’ll take a look as I’ll have more control over it.

I do have a question on tempo, if anyone has done Rippetoe’s program before.

How fast should the lifting motions in the worksets be done? I’ve just been pushing as fast and controlled with the right form as possible (no bouncing on bench, etc.). Is this correct?

6

Day Off #1 (9/1/2007)

HIITS

7

I also have another question concerning Rippetoe’s program, if anyone could help me.

The volume of ab work seems low–or is that normal? I’m very used to doing circuit with MANY reps for my ab work, but perhaps I was wrong. Is the suggested ab work of 3x5 weighted sit-ups each workout sufficient?

8

try the serratis crunchthere was an article posted on here not so long ago. I pretty much train in the lower rep range for everything but calves abs and biceps (these get 7-10 reps a set). Deffinately do barbell deadlifts, I’m in love with my deadlifts now that I use a barbell, Deads and bench are my favorite lifts now.

With rippetoes I’d switch up powercleans for bent over rows or chins.

Drink a protein shake+oats for breakfast and a protein shake before bed if you need help gaining weight.

9

Workout #2 (9/2/2007)

Squat (ATG)
2x5x45
1x5x65
1x3x75 (Didn’t add the extra 10 lbs. by accident)
1x2x95
3x5x125

Hanging Clean and Press
2x5x45
1x3x55
1x2x65
3x5x75

Pendlay Rows
2x5x45
1x3x55
1x2x65
3x5x85

Weighted Chin-Ups
2x7xBW+10
Decline Bench Weighted Situps
3x5x25
Hyperextensions
3x8x25
Serratus Crunch
2x10
Planks
2xminute

Good workout today–could feel the muscles working hard on each working set. I may switch out the hang clean and press to just regular standing military presses, because I’m not sure how my hang clean form is. Also, I need to do more research on the form for the Pendlay Rows–I can’t really seem to get row form down correctly. I added some extra ab-work.

10

Your abs get worked in the squats and deadlifts. The main purpose of the core is to stabilize and minimize unwanted movement. This is how squats and deadlifts work your core. You can add sit ups, leg raises, back extensions for warm ups and finishers but they are not really required.

If you are doing cleans, stick with them. Rows and chins are good but don’t let them get in the way of the cleans. Follow the program until it has a chance to work it’s magic and only start messing with the exercise selection once you stop seeing progress. Read the text that comes with the program. There is a wealth of information there.

Stu

11

Thanks for the suggestions.

Workout B of the plan has either Pendlay Rows or Power Cleans as the last set. I chose to do Pendlay rows, and use Hang Clean and Press instead of the plain military press they also suggested.

12

So when you so a set of 5 hang cleans and presses are you doing 1 clean and 5 presses or 5 cleans and 5 presses?

13

I am doing 5 hang cleans, with a press for each hang clean rep I do.

14

Day Off #2 (9/3/2007)
Happy Labor Day!

Quick set of HIITS

15

I look forward to seeing your progress. I myself have purchased Starting Strength and have only begun to delve into the knowledge contained therein!

16

Hey everyone–
I’m going to do Workout A again tomorrow, which is squats, bench, and deadlift. My right knee joint feels a little bit shaky at the moment (I’m about to sleep), but I’ll see how it feels in the morning. I’m very reluctant to take a day off just 2 days into the program!

How important are supplements to the program? My parents have just flat out refused to let me use whey (which is a big blow), but are there any natural replacements?

17

meat and milk and nuts and beans and chicken and fish and cottage cheese and anything else that contains protein…

18

Workout #3 (9/4/2007)

Squat (ATG)
2x5x45
1x5x65
1x3x85
1x2x105
3x5x130

Bench Press
2x5x45
1x5x65
1x3x85
1x2x95
3x5x125

Deadlift (Barbell)
1x5x45
1x3x95
1x2x115
1x5x145

Weighted Dips
2x7xBW+10
Hypers
3x8x25
Cable Crunches
3x8

First time ever doing a Deadlift with the barbell as opposed to the trapbar, and I think I should be able to do a lot more for my work set. I lowered the weight for the dips because my form was poor the first time. Squat is progressing, though my knee still is bothering me–feels like it buckles. But I’ve got 2 days off, so it should be good!

19

Rest #3 (9/5/2007)
NOTHING. Awesome.

Rest #4 (9/6/2007)
Light tennis.
edit// ab circuit.

Excited for tomorrow’s workout.

Edit#2//

I’m still trying to find a good PWO drink, now that I’m not able to obtain whey. Suggestions? I heard chocolate milk is okay.

20

Today’s workout was all right. Felt a bit rushed because I had under an hour to work out at the gym before it closed. But the Squats were good today–I can already feel my legs sore, and I’ve got a feeling that my traps are going to kill tomorrow.

I think I’ve finally got the form of the hang clean down–it’s just the Pendlay Row’s that’s giving me trouble.

Workout #4 (9/7/2007)

Squat (ATG)
2x5x45
1x5x65
1x3x85
1x2x105
3x5x135 (45 plates!)

Hanging Clean and Press
2x5x45
1x3x55
1x2x65
3x5x80

Pendlay Rows
2x5x45
1x3x50 (accidentally put 2.5s instead of 5s)
1x2x65
3x5x90

Weighted Chin-Ups
2x7xBW+10

Hypers
3x8x25

Good way to end the first week of school.