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Old 02-15-2008, 03:55 PM
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SpawnSC SpawnSC is offline
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Join Date: May 2007
Posts: 32
Default My work i'm on so far..

Ok, since I joined the gym i'm able to do more exercise then my wimpy home gym.

I been on this plan for a week now and gotten some gains out of it. I got this from Bodybuilding.com

Only thing is it says Week 1 and Week 2 so what do I do on Week 3?? After 2 weeks could I goto the 5x5 workout?




______________________________

This workout was originally posted on the Bodybuilding.com Forums by the following member: MATTA114. It is based on a program from the book Starting Strength by Mark Rippetoe & Lon Kilgore.

Example:

Week 1:
o Monday - Workout A
o Wednesday -Workout B
o Friday - Workout A

Week 2:
o Monday - Workout B
o Wednesday - Workout A
o Friday - Workout B

Etc. For the actual workouts read below:

Workout A:

* 3x5 Squat
* 3x5 Bench Press
* 1x5 Deadlifts
* **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

print Click Here For A Printable Log Of Workout A.

Workout B:

* 3x5 Squat
* 3x5 Standing military press
* 3x5 Bent Rows (or power cleans)
* **2x8 Chin-ups (recommended mainly if doing the cleans)

Note: This doesn't include warm-up sets (**)Means this is OPTIONAL

print Click Here For A Printable Log Of Workout B.

Assistance Work:

If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don't mess with your form just to lift more.
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