Go ahead and take more rest if you need it man, we are not circuit training here. . . take all the rest necessary to prepare yourself for the next set. No reason you couldn’t have knocked out a couple reps in your last set of OHP’s.
[/quote]
Next time that’s what I’ll do, wait a couple more minutes. I was following the program so strictly, that I didn’t want to wait anymore than 3 minutes, and that resulted in no energy left for more reps of the OHP.
[quote]slimsaw00 wrote:
2) You’ve gotta ask yourself how important the accessory work, and direct arm work will be on the progression of your main lifts. Everything seems to be progressing solidly thus far, but you say that you might be close to a reset on rows. Do you think that by doing the chins, and if/when you add the arm work will help or hinder your success on rows?
[/quote]
I hear ya. If adding these in are going to negatively impact my core lifts, then I won’t use them yet. I was hoping to augment my core lifts with these extras, but if that’s not the case, then I need to rethink my plan.
Thanks again for the input, and I’m glad to see that your squat feels better. Now start progressing, the sky’s the limit!!
What a grueling workout. Infact, no Dips or Ab exercises, today I simply stuck to the big 3 compound movements.
I came into today’s session with a sore right thigh (not sure why), but somehow I worked through all 15 reps of the squat, so next session I’ll bump it up to 180 lbs.
The last rep of my bench press was horrendous form, but regardless, I’ll be staying at 115 lbs for my next session, since I couldn’t even attempt rep#15.
DL was very motivating, I’m onto 210 lbs, very close to DL’ing 2 plates!!
Back Squat ------- 180 lbs: 5/2/1
Military Press — 95 lbs: 5/5/4
Bent Row --------- 115 lbs: 5/4/3
Decline Situp ---- 25.0 lbs: 8/8
Another exhausting workout. Skipped the pullups.
Not much to say here. With my bent row, I started at 130 lbs, but could hardly lift the bar off the floor with good form, so I dropped it down to 115 lbs, and focused hard on keeping my form in check.
Maybe I’m missing an important part of this training regimen, but I thought the point was to hit a solid 3x5 for the working sets, and rarely not be able to finish?
(Just curious, because if it’s not considered an atrocity, then I won’t feel so bad about failure on my last sets anymore)
What kind of warmups do you do? I’ve been experimenting with mine, to see if it will make a difference in my working sets.
[quote]darwin420 wrote:
Maybe I’m missing an important part of this training regimen, but I thought the point was to hit a solid 3x5 for the working sets, and rarely not be able to finish?
(Just curious, because if it’s not considered an atrocity, then I won’t feel so bad about failure on my last sets anymore)[/quote]
As you’ll see in this log, and also my SS log you’ll only be able to nail all 15 reps on all exercises for a certain period of time. Eventually as you progress you will miss some reps, but the goal is to complete all the given reps within two/three workouts. Failure to do this indicates a “stall” and will require a slight reset in weight to regain linear progress.
Haven’t checked your log but I’m wondering if you’re doing the same weight for your 3x5 working sets? You should be.
[quote]slimsaw00 wrote:
darwin420 wrote:
Maybe I’m missing an important part of this training regimen, but I thought the point was to hit a solid 3x5 for the working sets, and rarely not be able to finish?
(Just curious, because if it’s not considered an atrocity, then I won’t feel so bad about failure on my last sets anymore)
As you’ll see in this log, and also my SS log you’ll only be able to nail all 15 reps on all exercises for a certain period of time. Eventually as you progress you will miss some reps, but the goal is to complete all the given reps within two/three workouts. Failure to do this indicates a “stall” and will require a slight reset in weight to regain linear progress.
Haven’t checked your log but I’m wondering if you’re doing the same weight for your 3x5 working sets? You should be.
-Matt
[/quote]
Ah, hey, that makes sense. Yes, I’ve been using the same weights for my working sets. I’ve only just begun to have failures (on my bench). I always up the weight be 5-10 lbs if I hit all 15 reps; but I’ve been feeling like I’ve been doing something wrong if I don’t nail all 15 reps. Now I know better - thanks!
[quote]darwin420 wrote:
Maybe I’m missing an important part of this training regimen, but I thought the point was to hit a solid 3x5 for the working sets, and rarely not be able to finish?
[/quote]
Just as Matt said, eventually you’re not going to hit your 3x5’s anymore, but progress is the key.
[quote]darwin420 wrote:
What kind of warmups do you do? I’ve been experimenting with mine, to see if it will make a difference in my working sets.[/quote]
I run the treadmill for about 5 minutes, then I do some dynamic warmups, then warmup sets for whatever exercises I’m about to do.
I was supposed to do this workout on Friday, but I couldn’t lift that today, so I did it today. Felt good with the squat and deadlift (small progression) but my bench is starting to piss me off.
Last session I hit 14 reps of bench at 115 lbs. Today I only hit 12! wtf!! In 4 weeks, my bench has only gone up 10 lbs, by far my weakest lift in terms of progression.
Anyone have any pointers? Could it be that Rippetoe’s doesn’t hit the chest like other programs might? I have no idea. My short term goals are to Squat 200 lbs, DL 225 and Bench 150, I’m close with squat and DL, but nowhere close on Bench…
I’m just rambling now, frustrated, if anyone has any pointers or words of encouragement, I’m all ears.
I think you just have to put a note in your log for a Moderator to move it. I noticed that they haven’t quite gotten all the training logs moved over.
I feel your pain on the bench - I’m in the EXACT same boat as you are. I’m trying different variations on holding the bar, and I think my problem was I wasn’t positioned correctly. I did my bench with my arms 45 to my side, and didn’t lock out at the top, and I felt it SOOOOO much more in my pecs. I managed to get 14 out of 15 reps yesterday, which made me feel good (although one of them was with spotter ‘assistance’ so it really doesn’t count).
And watch out, man… I’m almost up to your weight on the deads!
[quote]darwin420 wrote:
I feel your pain on the bench - I’m in the EXACT same boat as you are. I’m trying different variations on holding the bar, and I think my problem was I wasn’t positioned correctly. I did my bench with my arms 45 to my side, and didn’t lock out at the top, and I felt it SOOOOO much more in my pecs. [/quote]
I haven’t given much thought to my form on the bench because I assumed that I knew how to bench press!! but maybe I’ll check out a couple vids and make sure my elbows are positioned correctly.
I’ve gotten used to using a sort of powerlifting (lack of a better word) form on my bench. I have a slightly narrower grip than the rings, and as the bar comes down I sort of tuck my elbows close to my torso. This is a much more powerful setup for me.
Not sure if you’ve got the Starting Strength book, but its a good chapter to read because I struggled FOREVER in benching correctly, which is imperative to keeping healthy shoulders.
[quote]Tonino wrote:
darwin420 wrote:
I feel your pain on the bench - I’m in the EXACT same boat as you are. I’m trying different variations on holding the bar, and I think my problem was I wasn’t positioned correctly. I did my bench with my arms 45 to my side, and didn’t lock out at the top, and I felt it SOOOOO much more in my pecs.
I haven’t given much thought to my form on the bench because I assumed that I knew how to bench press!! but maybe I’ll check out a couple vids and make sure my elbows are positioned correctly.
[/quote]
It can’t hurt to check out your form. Even the slightest change can make the biggest difference. As a total noob, if I have even the slightest inkling that something might be off on any of my forms, I watch some vids, and take notes. I think it’s the only way I’ll ever get to play with the big dogs, lol.
Back Squat ------- 180 lbs: 5/5/5
Military Press — 95 lbs: 5/5/5
Bent Row --------- 115 lbs: 5/5/5
Fantastic session today, I needed this to keep me motivated. PRs on all 3 lifts (though the Row is a reset, but I’m focusing on nailing the form this time).
This week I skipped a session. Not sure if it was because of soreness or lack of motivation. I was afraid that I was getting bored with this program due to its simplicity. Somehow, I was able to channel that into a positive workout today, and I’ve decided to continue with Rippetoe. I still have not reset my squat, so I feel there’s more progress for me to make on this program.
If anyone has the time, I’m interested to see what you think I should do with my bench press for the next session. Based on my numbers, I’d be lifting 115 lbs for the 5th session (and Rippetoe would have me reset). But even at 110 lbs, it took me 4 sessions to get all 15 reps. So the question:
Should I try one more time at 115 lbs? or
Should I reset, and if so, to what weight?
Hey Tonino one thing that I’ve just realized as being a HUGE key in increasing your bench is having a competent spotter. I had typically benched solo, but the last two session I’ve tracked down a spotter and I’ve nailed all 15 reps both times.
Not only does having a spotter allow you to get setup in a good position (by getting a liftoff), the mental aspect of a spotter allows you to go ALL OUT! and try to nail those reps.
Slight ramble, just thought I’d share since you are struggling with bench.
Pros: FINALLY, I past 115 lbs on the bench press!! That felt fucking amazing, and thats probably thanks to correcting my form a bit. I watched some vids, and noticed that you should have a slight arch to your lower back. I was lying flat. I also widened my grip a bit. Anyways, it worked, so next session, onto 120 lbs.
Cons: WTF with my squat?!?!?! Maybe I’m heading for a deload, not sure, but I’ll give this weight another couple tries to see if I can progress or not.
and with the DL, I should’ve nailed the last rep, but my fucking grip gave out on me and I dropped the bar. I’ll hit all 5 reps next session.
On a site note, Matt, in regards to your spotter suggestion, my only problem is I work out at home. I do have an olympic bench with safety spotters though, and that seems to work to get me fired up and not worried about dropping my weight. But a couple times I’ve had a buddy come over and spot me, and you’re right, it makes a big difference.
I could have my wife… nevermind… I don’t think it would be smart to have my 8-month pregnant wife spot me… lol… haha
Congrats on the bench! I knew you’d get it this time.
Also, don’t worry about the squat. You’ll probably nail significantly more on your next squat day. As long as you’re progressing, have no worries!
And have fun soon with your new kid! Is this your first? I have two - ages 5 and 3 months. It’s a trip, and I wouldn’t change it for the world. My son is now becoming obsessed with healthy food and I’m starting to teach him some basic bodyweight workouts.
