Chest and shoulders
Quick run on the eliptical
mobility drills
light warmup with 20 kg barbell
Benchpress
1x8x20, 1x5x40, 1x5x50, 1x3x60, 1x1x70 (couldn’t get the second rep locked out), 1x3x65, 1x5x62.5.
Military press
1x5x20, 1x5x30, 3x5x40.
Dips
1x8xbw, 1x6xbw.
Front raises
1x8x15, 1x10x15.
Chest press (machine)
“28 reps”
Shoulder press (machine)
“28 reps”
I was pressed for time so only time for a quick workout.
I’m thinking doing a deload next week then try the westside inspired program or just jump right into the westside program, I will have to think about that.
Monday max effort squat/deadlift
switch every 2 weeks between deadlift, rackpulls and full backsquats. Get up to heaviest single, then get in 3-5 reps in the 90% of that lift.
For the hamstrings/low back rotate between goodmornings and romanian deadlifts get up to a 3x5 as heavy as possible for that day.
For the abs get in two exercises with 4x10 in standing weighted crunches, hanging leg raises or weighted situps.
Tuesday dynamic effort bench
Do normal benchpress 8x3 with about 55% of 1RM. Focus on speed.
For triceps do weighted dips heavy 3x8.
For the shoulders either a standing military press or a push press a heavy 3x8.
For the lats a horisontal pull like chins or pullups 3x8.
For the upper back facepulls or a row 8x3.
Thursday dynamic squat/deadlift
Box squats 10x2 starting at 50% then working up 5% each week for 3 weeks.
Leg curls for the hamstrings 4x8.
45 degree back raises or reverse hyperextension 10x3.
For the abs get in two exercises with 4x10 in standing weighted crunches, hanging leg raises or weighted situps.
Friday max effort benchpress
Work up to heaviest single in either incline bp, closegrip bp or normal bp, rotate excersize every 2 weeks. Then do 3-5 lifts in the 90% of that lift.
Triceps either a extension or pressdown 4x10.
Shoulders rotate between front and side raises 4x10.
Upperback do either some facepulls, krok rows or something fun 3x8.
Lats do a row of some sorts 3x8.
2 min on rowing machine
mobility drills
light warmup with a 17.5 kg barbell
Pullups (hands away)
5x4xbw
Good mornings
1x10x33, 3x10x43.
Seated row v-grip
1x5x30, 3x12x45.
Krok rows
1x8x20, 1x10x20, 1x12x20.
Face pulls
3x12x35.
Hanging leg raises
3x15(+5)xbw
Situps on a swissball (I know I know)
3x10x10
1 min warmup on eliptical
mobility drills
10 sets of powercleans 3 reps per set
1x13 kg.
1x23 kg.
1x33 kg.
1x43 kg.
1x53 kg.
1x55,5 kg.
1x53 kg.
3x43 kg.
Some RC and serratatus work.
I was going to do arms but it’s so boring I did some powercleans instead
Arms
5 min on eliptical
mobility drills
light warmup with 17.5 kg barbell.
superset of skullcrusher and closegrip bench
3x10x17.5
across the body dumbell curls
3x10x9 (huge pump for some weird reason)
tricep overhead pressup with dumbell
10x3x12.5
standing barbell curl (ez-bar)
3x5x30.
Straight bar pressdown
3x10x45.
Preacher curl (machine)
3x10x15
Then I did a tabata, I did it with the treadmill. It feelt good or bad but in a good way.
Max effort squat
2 min warmup on eliptical
mobility drills
light warmup with a 15 kg barbell.
Back squats
1x8x20, 1x5x40, 1x5x50, 1x3x60, 1x3x80 (felt very heavy), 1x2x85, 1x2x90, 1x1x92.5 (todays max), 1x4x85 (4 lifts within 90% of 1rm max).
Good mornings
1x10x20, 1x5x40, 1x5x50, 3x5x55.
Weighted decline situps
4x10x5.
Hanging leg raises
4x10xbw
“free time” seated calf raises
3x10x40.
Foam rolling and static stretching.
Squating feelt very heavy but I haven’t squated for a while so it was hard but it was decent anyways.
The good mornings killed me, I have done them before but always in the high rep range 10-12 never fives. My legs wouldn’t stop shaking.
I had my Surge and have been taking creatine now for about a week, I hope it will help with the lifts.
Dynamic effort benchpress
quick warmup on eliptical.
light warmup with 20 kg barbell.
Benchpress
1x10x20, 1x3x30, 1x3x35, 8x3x37,5.
Shoulders
military press 1x5x30, 3x5x40.
Triceps
dips 5x3xbw
Lats
chins 5x3xbw
Row
seated row with v-grip 1x5x30, 1x5x45, 2x5x60, 1x5x40.
My current max on the benchpress is 75 kg so 50% of that is 37.5kg, weak I know but we all start somewhere. I noticed that I’m very slow of my chest. It doesn’t really matter what weight it is, the speed is about the same. I think dynamic benching will help me, I hope so atleast.
I did the chins/dips like supersets doing first chins then dips then I took a 1 min rest.
Something happend with my right shoulder when I was doing my second set of heavy rows, so I took some weight of before my last set. But I think some rest is what I need, this was my sixth workout in a row.
I had done rippetoes for about 8 weeks and feelt I wanted something else, so I did some TBT by Waterbury, but I got sick so I tried some bodysplit stuff just for a change. I also feelt I needed more musclemass, so maybe some TBT could aid me in that.
At the time I stopped with rippetoes I was feeling very bad beacuse of my joints, I think it was my illnes flaring up a bit. Rippetoes is a great program, I bought starting strength and practical programin from Mr Rippetoe, so I read them and might do another session of rippetoes it’s a easy nice program.
Sometimes you get bored in the gym, so change can be good. At the moment I’m doing a westside inspired program Westside Barbell Basic Template
Maybe it’s too difficult for me or I might not benefit alot from it, but I wanted to give it a try. I want to be able to do 110 kg squat, 140 kg deadlift and 85 kg benchpress by june first. So I thought this would give me the best help to do that. If it’s correct who knows
I like your rippetoe log, you are doing nice gains hope you can continue to do it!
The good thing is that there is no written rule as to how long to do a program - until it stops working or you are mentally tired of it. I’m counting on my joints keeping up for a little while longer. I take fish oil daily, but I’m not convinced of its efficacy yet.
It’s good to have goals. I’m not too good at setting them. I just go with the flow.
Aye, you are correct. My problem is that I have joint disorder, psoriatic arthritis, that makes my joint not love heavy lifting so much. That’s why I liked the idea of only lifting heavy twice a week with this westside inspired program. We will see if it makes my joints feel better
Decent workout, my rear delts where so hard, I havent done anything for my rear delts in any of my programs. Think I need to incorporate more work for the rear delts.
First week of westside inspired training went okey, a bit upset that DE lower was messed up, but I will make up for it next time.
Good mornings
1x10x20, 1x5x40, 1x5x50, 1x5x60, 1x5x50.
Leg curls
1x10x25, 3x8x35.
Hanging leg raises
3x10xbw
Machine ab workout
2x10x25
45 degree back raises
2x10xbw
Static stretching
Decent workout, and good to hit a PR. I haven’t sleept all night because my wrists, forearms and fingers hurt all night. Didn’t take any painkillers, ohh well
I realised that I have forgotten to deadlift during my ME lower days, so decided to get a quick ME lower workout.
I think 130 kg is possible, ill try it next week.
My wrists hurt like hell, I can hardly open bottles and the like, dunno what it is. Deadlifting is not helping it really, but only 6 weeks of heavy lifting left then some deload time.
I’m tired as hell, I haven’t sleept properly in almost a week today. So I just got my main lift in, I need to take the accesory work a bit more serious also.
I’m resting tomorrow and then doing some speedwork for lower body on sathurday.
