Rippetoe Program,
Week 7 Day 1
Squat 3X5 @ 295
Bench Press: 3X5 170
Dead Lift: 1X4 @ 335
I made 2 attempts at #5 on my dead but could not get more than an inch off the deck, I’m not going to call it stalled just yet, I will progress next time and if I can’t get more than 3-4 I will reset for week 8. To my surprise Squats went off with out a hitch didn’t feel heavy at all.
Rippetoe Program,
Week 7 Day 3
Front Squat: 3X5 @ 230
Standing Press: 3X5 @ 135
Power Clean: 3X5 @ 150
Last night I started to question why I was putting myself through all of this, I was getting into the shower and looked at myself in the mirror, I though after 7 weeks I would start to see some changes… So after an hour of mulling it around in my head, I got out the tape measure and to my surprise I actually have made some changes. I added a whole inch to my thighs, 1/2 an inch to my arms and lost an inch around the belly, it was a good refresher for my motivation, I will post all of my measurements and weights at the end of next week.
The biggest motivation for me was when I had to do something that used to be hard but it had become effortless.
Rippetoe Program,
Week 7 Day 5
Squat 3X5 @ 305
Bench Press: 3X5 175
Dead Lift: 1X4 @ 335
I should be able to get 315 on squat next week 305 went up easy, I was sure I would get 315 on dead lift but I really thought my squat would stall out long before 315, I think alternating between fronts and back squats really made a difference.
Right now my plan is to complete week 8 on the first day of what should be week 9 I am going to get my 1RM’s and take the rest of the week off and then start week 10 as if it was week 1 again.
Rippetoe Program,
Week 8 Day 1
Front Squat: 3X5 @ 230 again
Standing Press: 3X5 @ 140
Power Clean: 3X5 @ 155
Well Week 8 started off tough, I held at 230 on my fronts and it was heavy as hell, standing press was tough also, power cleans was OK, Part of the issues today was that I had to lift at noon and in a hurry. Lifting at noon sucks because I cant turn on the big stereo and I forgot my MP3 player it threw off my timing making every thing feel heavier.
Hey, if you need motivation to go forward, whether in strength, size, or both, look backwards. In your case, you’ve raised your squat for 3x5 100 lbs so far; that’s awesome progress. Keep it up, remember how far you’ve come whenever you feel down.
Rippetoe Program,
Week 8 Day 3
Squat 3X5 @ 315
Bench Press: 3X5 180
Dead Lift: 1X4 @ 345
Holy Hell Today was a heavy day,
Squat went up well I really only struggled on #'s 4 & 5 on my last set.
I’m totally stoked about my Bench Press, 180 is where I stalled out last time I got all my Reps this time!!!
I took it up 10 on my Dead Lift and pulled 4 out of 5 for a new PR!!!
Thanks for the post man, I know there are a bunch of people following my thread, it’s good to get some feed back.
[quote]hungry4more wrote:
Hey, if you need motivation to go forward, whether in strength, size, or both, look backwards. In your case, you’ve raised your squat for 3x5 100 lbs so far; that’s awesome progress. Keep it up, remember how far you’ve come whenever you feel down. [/quote]
Well done Ryan. When you started out you were trying to get back to where you were when you were younger. How are you doing That way?
Just a reminder, 6 weeks ago you were here:
Todays Workout Week 2 Day 3
Squat: 3 X 5 @ 240 No Problems.
Bench: 3 X 5 @ 150 Easier than I though it should be, I’ll add 10 next week.
Dead Lift: 1 X 5 @ 255 No Problems.
Very impressive.
Stu
I think I’m going to take week 9 off and start week 10 as if it was week 1 with a 10% Deload, or should I just keep trucking the way I am until I just can’t progress anymore? A little help would be greatly appreciated!
Only you can know. I think it’s always best to be conservative and give your body a break now and then. However instead of taking it “off”, do something light, like sports, yard work, running, etc. Stay active during your “off” week. It will help you recover and help maintain your conditioning.
Some say when taking a deload week, cut volume and intensity to 50%. I think it’s easier, more fun and just as effective to just get out of the gym and do something else.
Here’s some stuff to play with on your week off:
Thanks for the link Stu it’s very interesting info. By saying I am going to take a week “off” realize that I have 3 kids 4, 2 and 1 so I never really have time off and now that it’s getting warm we go for walks and bike rides. Plus I run and do calisthenics at work so I never actually have a physical day off, but some of the stuff you linked looks like a lot of fun.
I have 3 kids too. They’re all teenagers now but they were so cute at the age of your kids. 3 are definitely a handful. I used to tell people that the challenge didn’t start until they out numbered you.
Rippetoe Program,
Week 8 Day 3
Front Squat: 3X5 @ 235
Standing Press: 3X5 @ 140 mostly a push press
Power Clean: 3X5 @ 155
Not a bad day for a last work out, I think my body really needs a break so I’ll spend next week doing some runs, I have a nice 1 mile track and a really nasty hill(dang near a mountain) some circuit training and some hikes/walks with my 4 year old.
Rippetoe Starting Strength Program
Dates…2/19/2008…3/10/2008…4/21/2008
Squat…205…260…315
Front Squat…185…195…235
Bench Press…135…175…180*
Dead Lift…225…285…345
Military Press…105…135…140*
Power Clean…135…160…155*
So Far I think I have made good progress as far as strength goes, I don’t see any huge changes in size, however I know I changed some, I will post the changes in my measurements tomorrow along with some before and after pics.
After my week “OFF” I plan on restarting with a 10% drop in weights and now that it’s warmer out I will start some more consistent cardio. So those of you following this thread I will be starting a new one.
Nice increase on all lifts. Let us be the jury on whether you have gained/lost size. You are your own worst critic.
8 Weeks Ago[photo]10953[/photo][photo]12573[/photo] Today
I think the new Pic makes me look fatter, wonder if it’s just the angle?
[photo]12571[/photo][photo]12572[/photo][photo]12574[/photo][photo]12575[/photo]
Ok so I have a WHOLE lot of FAT to lose, but my main concern now is putting on Mass, I plan on going another 8 weeks with Rippetoe, then to a program geared more toward fat loss.
Starting Measurements → Now
Ankle L/R 9.5/9 → 9.5/9.5
Lower leg (calf) L/R 15.5/15 → 15.5/15.5
Upper leg (thigh) L/R 25/24.5 → 26/25.75
Waist 37.5 → 36.5
Stomach Measurement 42 → 40.5
Bellybutton to Nipples 9.5 → 8.25
Chest 45 → 46
Upper arm L/R 13.5/13.5 → 14/14
Shoulders 22 → 22
Neck 16.5 → 17
Weight 210 → 210
Body Fat % 28% → 26%
Hey where have the posts been Ryan?