Posted at May 28, 2016, 7:51 am:
Alright guys,
I'm doing Rippetoe's Starting Strength Program starting tomorrow (Monday, September 25, 2006)
Yesterday, I went to the gym and found my 5 rep maxes, which are pretty f***ing pathetic. Please don't laugh! Also , this morning I took my measurements, which I was shocked to see. My body is totally out of whack right now.
Measurements as of 9.24.06
Age: 21
Height: 5 " 7 (tad below)
Weight: 170 pounds flat (took first thing in the morning)
Waist: 35.5 "
Chest: 39.5"
Arms (flexed): 14.25
Leg (thigh, about halfway from knee to top of leg): 9.25"
BF: Approx: 16-17%
Obviously, I'm not anywhere in good of a shape as I thought I would be. I've been lifting for a few years now, but was always following the bodybuilding "mantra" of workout out one bodypart per workout, and preferably once a week. Then I ran into these forums, and saw everybody going crazy about Rippetoe's Starting Strength (as well as the Intermediate and Advanced programs of Bill Starr). I went to the gym and practiced the lifts, and will begin the program tomorrow! Here are my 5 rep maxes
5 REP MAXES:
Deadlift: 185 ( I can do more if I don't have to completely "dead" the weight everytime)
Squats, ATG: 105 (This is really really conservative, I've done a lot more when I didn't go ATG, but I'm being conservative starting out)
Bench: 140 (pathetic)
Standing military : 65 (yesterday was first time I did it, so going very conservative)
BB Rows: 95 (Likewise, yesterday was first day I did these)
The workouts:
Will be going to the gym to lift on Monday, Wednesday, and Friday of every week, alternating Workouts A and B (so first week will be A, B, A, second week will be B, A, B, and so on). The workouts will be as follows:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips
Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows
**2x8 Chin-ups
The goal is to do the same weight for all the worksets within the workout, and then if I can get all my reps in, to increase the weight for the next workout. So, if on monday I do workout A and do 3 sets of 5 reps of 135 pounds, and get all the reps in, then I can go ahead and maybe do 140 the next workout. If I can't get all the reps in, then I should probably do the same weight the next workout. If I hit a wall for many weeks in a row, where I'm stuck on a particular weight, then I can go back 2-3 weeks and restart from there. If I keep hitting a wall, for all my exercises, then that would probably signal an "end" to this program, and I think I will move on the Bill Starr Intermediate Program.
I wlll do at least 2-3 sets of warmups for the squats, and 1-2 for every other exercise. I will do 5 min of stationary bike before every workout, followed by 5-10 minutes of stretching. After my workout,s I will stretch for 5-10 minutes as well.
Diet:
I'm a little unsure on this department, since my weight is relatively high and BF is relatively high for my body, but I will go ahead and still bulk and put on the calories to ensure body growth. I'm shooting for the 3000/3500 calorie department per day right now, but it will accordingly adjust based on how fast/slow my body puts on weight. I will try to get in 5-6 meals a day, with 45-50% carbs, 35-40% protein, and remaining obviously fats. My benchmark for protein will be 1.5* my bodyweight, or currently approximately 250-260 g protein/day. I will try to eat relatively clean, but my goal will be to maintain caloric excess. this will be measured with a daily weight check first thing in the morning.
Measurements: I will take measurments on waist, chest, arms (flexed), and thigh every week, preferably Sunday, first thing in the morning. I will take my weight first thing in the morning every day.
Cardio:
Since I've been used to performing a lot of cardio lately, I will do cardio 3X a week, most probably on Tuesday, Thursday, and Saturday or Sunday. Tuesday will be a 20 min interval based cardio, target HR will be 155-160. Thursday will be 40 min aerobic session, target HR of 140. Saturday/Sunday will be a light 60 min aerotic session (while watching football :-D )
So I think that's about it. I've been on a lot of programs, but nothing quite like this one. I really hope I'm able to build on my core strength, which right now, is flat out pathetic. Please feel free to critique/comment/feeback on the program! And I will appreciate any motivation along the way!
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Leg (thigh, about halfway from knee to top of leg): 9.
haha, oh man.
Start with 70% of your 5RM and add weight every single workout.
Hi SS, good luck with the program.
Thanks for info hizzie, I think I will definetely look into getting my...
Good stuff Satyrs!
I'm definetly interested man, I think that's a gre...
You're welcome.
09.
09.
oh, only did one workset of deads, not 3.
Excellent SS I hear ya on the dips.
Thanks bro.
09.
Cool you have the book .
Howdy, SS, and welcome to the club!
If you've read a lot of the jou...
stretching is too broad a term.
Good luck on the program !
Well, the stance itself doesn't have to be all that wide.
Wow, those are some impressive numbers!! I hope I can increase my lift...
Thanks!!
So, I forgot to take measurements and check my weight this morning.
Hehe yeah I need to see if I can find a copy .
I'm taking it a little easy with my squats right now, just making sure...
9.
Measurements as of 9.
on that note, I'm starting a thread about Rippetoe's program and your ...
your arms also increased .
Yeah, doublechecked and I'm at 14.
so thats .
So I came up with my nutrition/diet plan, you can check it out here
h...
09.
*subscribed*
I've been doing the same routine so i'll try to help ...
Alright, here's the finalized diet.
And if you're wondering why there's no meat, I'm a vegetarian
looks good, you can switch the yogurt in meal 4 in place of the piece ...
Yeah, I was kind of thinking the same thing too (switching yogurt and ...
So, I spent some time today thinking about my goals for lifting, and I...
If you're doing cardio 4x a week, gaining almost a pound a week will b...
Well, my goal is to maintain as clean of a bulk as possible, so that m...
9.
ever looked into HIIT? It's the most intense cardio that you'll find.
Yeah, I've done it.
10.
Ran out of protein, and store is closed today Gonna have to replace a...
Good job SS looks like you are really giving your routine a lot of tho...
HIIT is great, it helps so much with speed and explosiveness if you're...
Haha, well I was actually quite surprised because it didn't taste as b...
Yeah I'm thinking of doing HIIT maybe once or twice a week.
Today diet was pretty solid.
Try putting some raisins in that oatmeal, makes it a lot better.
Will do!
10.
nice workout but your format is digusting, fix it up!
I'm the same way with the oats and flaxseed oil.
Haha yeah you're right it does look pretty bad, next time I'll use ext...
Thanks for info on the oats!!! I will DEFINETELY look into it.
DATE: 10/03/06
Cardio for day: None, took a day off
Lifting for...
glad to see i'm not the only one with some soreness in my knees.
Just 4 you bro.
Rippetoe's Starting Strength
Week 2, Workout # 5
Program B
Wednesday, ...
nice lifts, your deads are nearing mine already.
Well, I read in the original Rippetoe writeup that you can do arm work...
Hey SS I'm with you and I'll be starting my arm routine next Friday as...
Yeah, I think I'm just going to do a few sets starting next Friday.
Like I said I would, I posted a video of me doing one of my warmup set...
sit back a tiny bit more, other than that it's perfect.
Yup that's what I'm getting from the feedback on the thread.
Rippetoe's Starting Strength
Week 2, Workout # 6
Program B
Friday, ...
Good stuff, you'll start getting used to not workout out over the week...
looks good man, few things.
oh and about the weekend.
Yeah well right now I'm still well below my 5 rep max, but you're righ...
Yeah I'm gonna start doing arm work on Fridays too, starting next Frid...
Diet Log
Friday, October 6, 2006
note: you can view my diet by going t...
Start,
I am also doing Rippetoe's Starting Strength.
Good job with the no cheats .
Thanks a lot bro.
Yeah man, I think proper form on squats is a necessity, especially if ...
Weekly Weight and Measurments Check
Saturday, October 7, 2006
note: ...
Your wise for your years my friend and now I wish I would have tried a...
hey man, yeah i think i am gonna reset on bent rows, cuz my last gym w...
Updated diet!
Upped total cals on lifting days to ~4000, and ~3700 ...
I'm thinking of working my abs similarly to you, maybe 3x a week inste...
Diet Log
Saturday, October 7, 2006
note: you can view my diet by going...
Thought about how I want to incorporate cardio, abs, and the "opt...
Looks good, but why can't you do dips?
They just don't feel right.
Diet Log
Sunday, October 8, 2006
note: you can view my diet by going...
hey man, you made that post on my journal about letting me know about ...
See, this is where I disagree with your mindset and approach to microl...
I think you're totally right man.
Rippetoe's Starting Strength
Week 3, Workout # 7
Program A
Wednesday, ...
lol, me too this is what I was doing wrong.
No prob man, I'm not at my house right now so I don't have the stuff w...
i agree with that post above about the microplates, ive reset alot of ...
Thanks bro!
Alright dude here's all the info you'll need, but I just want you to k...
nice deads man, pretty impressive.
Thanks man.
Diet Log
Monday, October 9, 2006
note: you can view my diet by going...
hey man, thanks for the reply, i think the smallest i need to go is 1.
Cardio Workout "A" - 30 min on elliptical, level 5, kept HR ...
Diet Log
Tuesday, October 10, 2006
note: you can view my diet by going...
So today me and some friends were horsing around and wrestling, and ou...
How's your form? Are you:
1) retracting your shoulder blades and keep...
It's funny, I read that same article earlier today! It's pretty intere...
Rippetoe's Starting Strength
Week 3, Workout # 8
Program A
Wednesday, ...
Nice workout bro keep those pr's rolling in!
A new gym huh does th...
LOL well I'm gonna try my best to go to the new gym as often as I can ...
You think that 35 bucks for the micro plates is worth it?
First of all, thanks for stopping by!
Are you getting the chains and...
Get micro loading out of your head this early in the program.
Yeah that's what SchemeSC told me too.
Pretty sure he recommends it towards the end of the program with HEAVY...
Well I'm not sure if that makes much sense, since a 5 ibs increase at ...
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