When i began this program (8 weeks ago), i was 5'7 @ 75 kgs... now, 8 weeks later i'm 5'7 @ 79 kgs....
when i did this program, i was not doing it from a "bodybuilder's" perspective..
my one and only goal with this program was to improve my strength....
so pardon me if i dont focus whole-heartedly on its effects as far as my body is concerned..
moving on, here WERE my 1RMs when i began this program:
Single Rep Maxes At The Beginning of Mark Rippetoe's Program:
Squat = 90 kgs = 200 lbs
Bench Press = 90 kgs = 200 lbs
Deadlift = 120 kgs = 265 lbs
Military Press = 55 kgs = 120 lbs
Underhand Barbell Rows = 70 kgs = 155 lbs
i know i basterdized the program a little bit now and then...but i dont think it ruined my results AT ALL...
having listed my 1RMs, i think it is a must that i list the weights i took at the start of the program:
Weights Lifted At The Beginning of Mark Rippetoe's Program:
Squat = 60 kgs = 130 lbs
Bench Press = 55 kgs = 120 lbs
Deadlift = 100 kgs = 220 lbs
Military Press = 30 kgs = 66 lbs
Underhand Barbell Rows = 60 kgs = 130 lbs
now, i know some of these lifts were added by me later into the program...but they've helped me a lot with my muscle imbalance problem..
now, these are my best lifts on the program:
Best Lifts on Mark Rippetoe's Program:
Squat [3x5] = 115 kgs = 250 lbs
Squat [1x4] = 125 kgs = 275 lbs
Bench Press [3x5] = 80 kgs = 175 lbs
Deadlift [1x5] = 135 kgs = 300 lbs
Military Press [3x5] = 65 kgs = 140 lbs
Underhand Barbell JS Rows [1x5] = 90 kgs = 200 lbs
Overhand Barbell Rows [1x5] = 80 kgs = 175 lbs
now, according to
http://www.bodybuilding.com/fun/1rm.htm , these are my new 1RMs:
NEW Single Rep Maxes on Mark Rippetoe's Program:
Squat = 135 kgs = 300 lbs
Bench Press = 90 kgs = 200 lbs
Deadlift = 150 kgs = 330 lbs
Military Press = 75 kgs = 165 lbs
Underhand Barbell JS Rows = 100 kgs = 220 lbs
Overhand Barbell Rows = 90 kgs = 200 lbs
having said that, let me make it easier and give an accurate detail of how much i have improved..
Improvements on Mark Rippetoe's Program:
Squat = 45 kgs = 100 lbs (99 to be exact)
Bench Press = 0 kgs = 0 lbs
Deadlift = 30 kgs = 66 lbs
Military Press = 10 kgs = 22 lbs
Underhand Barbell JS Rows = 30 kgs = 66 lbs
Therefore, TOTAL load increase on ALL core lifts = 115 kgs = 255 lbs (253 to be exact)
i dont know if my total load increase is supposed to be good or bad, but hopefully, someone will let me in on it....
now, my views on the program: it is awesome... i think is a good time to comment on my BODY right now... apart from a 4 kg increase in weight, i've lost 0.5" on my arms :eek:, lost 0.5" on my waist
, and put on 0.5" on my chest.... i am pretty happy with the results - especially my thighs: 26" @ 5'7 and 170 lbs..!!!
i know i gave this program my 100% and there is nothing that i regret doing - including the goofy shit i did in the beginning...
as far as "whats next on the chopping block..?" goes:
Pendulum Bodybuilding By Christian Thibaudeau
the reason why i'm doing this is because its got me doing a new workout per week.. and there's no squatting 3x a week till i'm 3 weeks into the program.. and that really helps...
i dont mean to insult the program, but i need to stop squatting 3x a week... its beginning to get to me... i mean, its no joke to psyche yourself upto to set new PRs almost EVERY workout..!!!
anywayz, i think i've done justice to the program... and i would to thank everyone who has helped me with my progress: 0311, Kane and especially Eric
i will begin pendulum on May 19th (or the first monday following that) at which time, i will be bringing this journal back to life...
even though i have exams, i DO plan on working out.... though not on any specific program..... and i wont be putting my freakish workouts here (sorry), but you WILL find this journal live and kicking after May 19th...