| | |
03-11-2006, 09:24 PM
| #181 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender:   |  i have no idea why there is a difference.. the fucking windows claculator must have a problem... i double checked right now... i did 90 kg squats, which is 198 lbs... then included the weight of the rod which is 11 kgs (but i'm writing 10 for the sake of simplicity) and i use 10 and i get 220 lbs... but it doesnt really matter coz i like to refer to my weights in kgs... i'm only using lbs for the convenience of those who use lbs... |
| | |
|  |
|
03-11-2006, 09:29 PM
| #182 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
Posts: 5,887
Country: 
Gender: | Look, the bottom line is are those numbers increasing? If you did hoist up 220 lbs in January and now, March, you're having trouble with around 151 for 3x5 (around 70 percent of January's max, I think), then I'd say, yes, you SHOULD be able to be adding more weight without any spotting as well. If you are not then there's probably a reason. Whether your numbers for January are off here and there is not going to matter now. You intentially started at a low load. Your job is to increase what you are doing now. And it's only been a few workouts. Give it some time. And as far as these one rep max's, they are always changing. You can never know your maximal ability to the tee at any given time. But stop sweating it. What you did in January can't be anything more than a gauge for what you are doing now. I personally could care less, I mean, your not trying to take a trophy away from me or anything. Perhaps you've had some setbacks. I'm sure things will look up. Just do what I said before and probably eat better. I swear though, with all this talk about PR's it's become like the battle of the signatures around here  .P.S. Another thing that just occured to me is that you may not be warming up well enough. Last edited by EricT; 03-11-2006 at 09:37 PM. |
| | |
|
| |
|
03-11-2006, 10:22 PM
| #183 (permalink) | ||
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Quote:
Quote:
u know whats wierd..? when i was on TBT, i could do 3 sets of 10 reps with 75 kgs, and now i'm struggling for 3 sets of 5 reps..! thats what i'm not able to understand... but yeah: i'm going to increase my protein + carb intake and do more warm up sets.. thanks for the ideas sir | ||
| | |||
|
| |
|
03-12-2006, 10:44 AM
| #184 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,887
Country:
Gender: | Something like this should be adequate for squats: Weights in lbs (approximate) 65x10 65x8 90x4 115x2 125x1 Then your working sets. That's assuming your working sets are at 75 kgs or approximately 150 lbs. Read the first page in 0311's "Warming UP Properly" sticky here to get an idea of how to perform these. I'm not the king of warming up, so maybe someone can improve on that example, but I think it's pretty good for the fairly light weight you are working at. |
| | |
|
| |
|
03-13-2006, 06:22 AM
| #185 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Day 11 of Mark Rippetoe's 3x5 Training 13tth March 2006 Monday Workout B Barbell Back A2G Squats [3x5] = 80 kgs Military Press [3x5] = 40 kgs Barbell Good Mornings [3x5] = 35 kgs Barbell Back A2G Squats Feeling very thrilled about that ... i've finally managed to lift more than my bodyweight... Military Press today was a killer... actually, i think its my personal record... i've never lifted that heavy before... i'm afraid though that i might be stuck on this weight for some time... Barbell Good Mornings i'm not very confident of this exercise and nor do i like it very much... i want to replace it with something... i just dont know what... i dont think i'll take heavier in this exercise even if i can coz i dont like it 1 bit... Arms Workout 1.) Chin-Ups [1x5] = BW 2.) Preacher Curls [1x8] = 20 kgs 3.) Close Grip Bench Press [1x8] = 50 kgs Abdominals Workout: 1.) Flat Sit-Ups 2x50 2.) Flat Crunches with feet straight above floor 2x25 3.) Flat Leg Raises 2x50 Overall Impression: i'm happy |
| | |
|
| |
|
03-14-2006, 10:17 AM
| #186 (permalink) | |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | ok... looks like my program has to be tweaked a little... here we go.. Quote:
| |
| | ||
|
| |
|
03-15-2006, 06:32 AM
| #187 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Day 13 of Mark Rippetoe's 3x5 Training 15tth March 2006 Wednesday Workout A Barbell Back A2G Squats [3x5] = 80 kgs Flat Barbell Bench Press [3x5] = 65 kgs Power Cleans [5x3] = 25 kgs Parallel Bar Dips [3x5] = Body Weight Barbell Back A2G Squats well, i kept the weight the same as planned... i'll probably keep it the same again on friday's workout and hopefull move onto 85 on sunday... as far as the lift goes, form was perfect and it was less stressful... Bench Press similar to squats, i'm gonna stick to this weight for 1-2 more sessions. Today was good... i needed a spotter only for the last set and that too only for the last rep... i'm making the barbell touch my chest and then push it up whereas a lot of ppl whom i know only bring it down to like 2" above chest level and then push it up... no wonder they go so heavy... Power Cleans well, its the first time i'm doing this exercise and i'm very happy... next workout i'll take 30 kgs... since i'm doing this progrma on an alternate day basis irrespective of the day, i'm gonna do deads only every 3rd workout.. not every alternate workout as instructed... Parallel Bar Dips was not an easy task at all... it was very difficult but i managed to pull it off with decent form - not the best, but DEFINITELY not the worst... Biceps Workout Preacher Curls [1x10] = 25 kgs Abdominals Workout: 1.) Flat Sit-Ups 1x50 2.) Leg Raises with various ROMs 2x60 3.) Flat Crunches 2x25 Overall Impression: my weight has increased from 78 kgs to 79 kgs...! i'm very happy... |
| | |
|
| |
|
03-17-2006, 06:33 AM
| #188 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Day 15 of Mark Rippetoe's 3x5 Training 17tth March 2006 Friday Workout B Barbell Back A2G Squats [3x5] = 85 kgs Military Press [3x5] = 40 kgs Hyperextensions [3x10] = BW Chin-Ups [3x5] = BW Barbell Back A2G Squats thats a new PR people  ...! wow... the fascia stretches have helped me like none other... perfect A2G Squats, no compromise in form (i had an instructor watch me) with 85 kgs..! whoo hoo...!Military Press i took 45 kgs (thats a PR as well btw) for the first set thinking i'd be able to pull it off, but if was too heavy, so i went back to 40 for the last 2 sets.... Hyperextensions well, its the first time i'm doing this exercise in a long long time... so i dint take too heavy weights... i did it free hand... i only increased the reps per set from 5 to 10... Chin-Ups  was not an easy task at all... it was very difficult but i managed to pull it off with decent form - not the best, but DEFINITELY not the worst...Triceps Workout Underhand Incline Barbell Press [2x10] = 30 kgs in case u dont know what this exercise is, click on: http://www.t-nation.com/img/photos/0...g/image001.png Abdominals Workout: i did do abs but its kinda complicated so until i find good diagrams my descriptions wont be of any help... Overall Impression: fucking good workout... i'm thrilled with the squat numbers... Last edited by _Wolf_; 03-17-2006 at 06:48 AM. |
| | |
|
| |
|
03-17-2006, 10:43 PM
| #189 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | reflections i was recalling all the programs i've done so far: 1.) Quattro Dynamo 2.) TBT 3.) OVT 4.) Mark Rippetoe's 3x5 Beginner and it suddenly hit me... the only 2 programs which have given me rapid results are OVT and Mark's.... i mean, today is like Day 16... and my weight has gone from 78 kgs to 80 kgs... i'll be honest with u, and u might not believe me... a week ago, for some freakishly odd reason, my arms had shrunk from 14.5" to 14".... i know i never mentioned this because i knew it was only a phase... my arms are now 14.6"... not only that, i have gained some beautiful definition on my chest + back...! i think i've finally realized what 0311 and eric have been trying to tell me... its ok to look at different programs but not to fall in love with each and every fucking one of them... i mean, i've finally managed to "hypnotise" myself into believing that Mark's program is the best for me.... and trust me, i've finally managed to give my 100% into it... thats why i set a new PR... :cool: ok.. i have to say 2 things: 1.) i'm gonna be doing this program till probably last week of april.. i have exams in may (IB) and i wont be able to workout till the 19th of may... 2.) on looking at my long term goals (which i did not have till a few minutes ago), i've realized that as a beginner... i should focus more on getting strong.. not on getting bigger / smaller... that will come and go.. but i need to boost my strength... oh, and on looking an Mark's program, i NEED to involve PLYOMETRICS (read my post) on my training days and i'm also planning on involving the HANG SNATCH into my workouts... chao |
| | |
|
| |
|
03-19-2006, 04:46 AM
| #190 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,858
Gender: | Day 17 of Mark Rippetoe's 3x5 Training 19tth March 2006 Sunday Workout A Barbell Back A2G Squats [3x5] = 85 kgs Barbell Bench Press [3x5] = 65 kgs Deadlifts [1x5] = 120 kgs (PR!!!) Parallel Bar Dips [3x5] = BW Barbell Back A2G Squats well, like i said, i'm gonna stick to one weight and stall it for some time... this was that time... so expect an increase next time... Barbell Bench Press this lift is frustrating the shit outta me..!  ... i'm dumping flat barbell bench for flat dumbbell bench for some time... and if i get stuck with that, then i'll move onto incline....Deadlift new PR..!  fucking amazing...! since i'm practically doing Workout A twice a week, i'm gonna be changing this exercise... what i mean is, instead of doing power cleans only, i'm gonna add snatch and hang... so, every third workout A, i'll do deadlidts... i think thats a good idea... Parallel Bar Dips just chilled on this one... Biceps Workout Preacher Curls [1x8] = 20 kgs Abdominals Workout: i did do abs but its kinda complicated so until i find good diagrams my descriptions wont be of any help... Overall Impression: 1.) my weight has gone to 80 kgs now...! 2.) fucking good workout... i'm thrilled with the deadlift numbers... Last edited by _Wolf_; 03-21-2006 at 06:17 AM. |
| | |
|
| |
Linear Mode
