Rippetoe Beginner - Bodybuilding Discussion on Bodybuilding.net Personal Journals

xzarian · 01-07-2007, 08:15 PM

My main goal is to build strength on the big 3, and hopefully get some newb gains as well.

Workout A Workout B

Squat 3x5 Squat 3x5
Flat Bench 3x5 Military Press 3x5
Dead lift 1x5 Bent Row 3x5

*alternating A,B,A- B,A,B and so on going up in weight each workout for as long as possible.

Workout days are Sun, Tues, Thurs.
*no accessory work for now. Also, I may do some light cardio on some off days.

xzarian · 01-07-2007, 08:29 PM

Day one.
Warm up 5min. treadmill 3.5 mph

Squat warm up 30-50-70x6
work sets 120lbs 3x5

Flat Bench 155lbs 3x5

Dead lift 225 1x5

5 min bike cool down

***Squats were done on smith machine(new gym no rack for about another month). Squat and bench were pretty easy although a little trouble getting out of the hole on squat. Dead lift was too much weight for now and will be dropped down next time. Got all 5 barely.

xzarian · 01-07-2007, 08:34 PM

Diet was pretty good. Fat too high carbs too low.
Cal-2292
pro-210
carb-188
fat-72

BTW I'm 5'9 192 Measurements and a pic comming soon.

Darkhorse · 01-07-2007, 08:35 PM

Quote:

***Squats were done on smith machine(new gym no rack for about another month).

Whoa!.. Even being a new gym, I've never heard of a gym NOT having any type of equipment that you couldn't use to unrack the bar to squat with!

I've never seen a gym without this:

If the weight is managable, you certainly won't need an ACTUAL rack with catch bars.

Additionally, if your gym has NOTHING that you can unrack a barbell with for squats, then I recommend that you not bother with the Rippetoe program until you have the necessary equipment (which isn't much more than a barbell and weight).

xzarian · 01-07-2007, 08:54 PM

Ya, it is lame. New place no squat rack, cage or nothing. No big lifters eiather. What would you recommend I do for the next month instead? Maybe sub leg press and more deadlifts?

Darkhorse · 01-07-2007, 10:28 PM

Just do a normal routine. Whatever you want. You never want to start off doing squats in the smith machines, and this program (which is a great one) is built around the free squat (which every program should be).

I guess you COULD do the program and substitute leg presses or *gulp* smith machine squats for now just to get used to the program. However, I would use this month as a GUAGE to see where you are in regards to weight selection when you OFFICIALLY begin the program.

Its up to you.. I personally would go find another gym..

Eric3237 · 01-08-2007, 07:22 AM

I agree. A new gym that gets a smith BEFORE a rack? That's a harbinger of things to come. Unfortunately it's not untypical. In a lot of "gyms" the free weight equipment is tucked away in a dark corner or a whole nother room bout the size of a closet

xzarian · 01-08-2007, 07:51 AM

The main reason for picking this gym is cus its 24 hr. I wanted to workout after work (11-12pm) to help keep off the booze. I get my money back if the expansions not done in a month. In which case Ill go back to my old gym. Anyway, I think Ill do whole body work x 3 days and more cardio to loose some fat in the mean time. Thanks

01-07-2007, 08:15 PM	#1 (permalink)
xzarian Rank: New Member Join Date: Dec 2006 Location: indiana Posts: 21 Country: Gender:	Rippetoe Beginner My main goal is to build strength on the big 3, and hopefully get some newb gains as well. Workout A Workout B Squat 3x5 Squat 3x5 Flat Bench 3x5 Military Press 3x5 Dead lift 1x5 Bent Row 3x5 alternating A,B,A- B,A,B and so on going up in weight each workout for as long as possible. Workout days are Sun, Tues, Thurs. no accessory work for now. Also, I may do some light cardio on some off days.

01-07-2007, 10:28 PM	#6 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,860 Country: Gender:	Just do a normal routine. Whatever you want. You never want to start off doing squats in the smith machines, and this program (which is a great one) is built around the free squat (which every program should be). I guess you COULD do the program and substitute leg presses or gulp smith machine squats for now just to get used to the program. However, I would use this month as a GUAGE to see where you are in regards to weight selection when you OFFICIALLY begin the program. Its up to you.. I personally would go find another gym..
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert "Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

01-08-2007, 07:22 AM	#7 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,044 Country: Gender:	I agree. A new gym that gets a smith BEFORE a rack? That's a harbinger of things to come. Unfortunately it's not untypical. In a lot of "gyms" the free weight equipment is tucked away in a dark corner or a whole nother room bout the size of a closet
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

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01-07-2007, 08:29 PM	#2 (permalink)
xzarian Rank: New Member Join Date: Dec 2006 Location: indiana Posts: 21 Country: Gender:	Day one. Warm up 5min. treadmill 3.5 mph Squat warm up 30-50-70x6 work sets 120lbs 3x5 Flat Bench 155lbs 3x5 Dead lift 225 1x5 5 min bike cool down ***Squats were done on smith machine(new gym no rack for about another month). Squat and bench were pretty easy although a little trouble getting out of the hole on squat. Dead lift was too much weight for now and will be dropped down next time. Got all 5 barely.

01-07-2007, 08:34 PM	#3 (permalink)
xzarian Rank: New Member Join Date: Dec 2006 Location: indiana Posts: 21 Country: Gender:	Diet was pretty good. Fat too high carbs too low. Cal-2292 pro-210 carb-188 fat-72 BTW I'm 5'9 192 Measurements and a pic comming soon.

01-07-2007, 08:54 PM	#5 (permalink)
xzarian Rank: New Member Join Date: Dec 2006 Location: indiana Posts: 21 Country: Gender:	Ya, it is lame. New place no squat rack, cage or nothing. No big lifters eiather. What would you recommend I do for the next month instead? Maybe sub leg press and more deadlifts?

01-08-2007, 07:51 AM	#8 (permalink)
xzarian Rank: New Member Join Date: Dec 2006 Location: indiana Posts: 21 Country: Gender:	The main reason for picking this gym is cus its 24 hr. I wanted to workout after work (11-12pm) to help keep off the booze. I get my money back if the expansions not done in a month. In which case Ill go back to my old gym. Anyway, I think Ill do whole body work x 3 days and more cardio to loose some fat in the mean time. Thanks

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