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Day 29 of Mark Rippetoe's 3x5 Training
31st March 2006
Friday
Workout A

The Core Workout:

Barbell Back A2G Squats [3x5] = 100 kgs (PR)

Bench Press [1x5] = 60 kgs / 65 kgs / 70 kgs

Power Cleans [5x3] = 40 kgs (PR)

High Pulls [5x3] = 40 kgs (PR)


Barbell Back A2G Squats
mission accomplished .... in all, i did 3x5 with 100 kgs + the weight of the barbell (10 kgs) = 110 kgs... the damn power cage is gonna take some time to install and this lift took all i had.... i'm not gonna push any more... but i'm 2 thrilled for words....

Bench Press
there is no abuse i know which is suitable for this lift... i took 65 kgs after sufficient warm-up sets (basically i did everything i could to prepare for this lift) but got screwed in 2 reps... so i decided to pyramid this.... and then too it was shit... in my last set i did 70 kgs for 2 reps to complete failure... i truly hate this lift... kinda burst my bubble for the rest of the workout - until i remembered hrdgain's article and got motivated again...

Power Cleans
very nice..... i enjoyed doing them, though my last set was shit coz i missed 10 times but then got it finally for 3 reps straight...

High Pulls
first time i'm doing them, but i guess 40 kgs is ok..


Supplemetary Lifts:

did not do any supplementary lifts coz i was very exhausted...

Overall Impression:

add 10 kgs to all my lifts if u want to know THE EXACT value of everything i'm doing... i cant believe that just a month before i did 90 kgs squats for a single rep to failure and now i'm doing 3 x 5 x 100 kgs...! and the olympic lifts are amazing... sad thing is, my knees and thighs were aching like mad after my last set of high pulls... good thing i did DC stretching....

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update:

1.) sore triceps

2.) elbow pains.... u know how u crack your knucles...? well, i managed to painfully crack my elbow (right) and the sound was LOUD....

lets see how tomorrow goes...

was supposed to workout... but didnt go coz i wanted to chill...

sorry people... see you tomorrow...

Day 32 of Mark Rippetoe's 3x5 Training
3rd April 2006
Monday
Workout B

The Core Workout:

Barbell Back A2G Squats [3x5] = 90kgs

Military Press [3x5] = 40 kgs

JS Rows [3x5] = 70 kgs (PR)


Barbell Back A2G Squats
well, you guys know the drill.... once heavy, once light, once heavy, once light, repeat

Military Press
wasnt feeling like doing it.... but pushed myself... also, form was 100% perfect... no swaying / "cheating" whatsoever...

JS Rows
first time i'm doing them... WAY better than BB rows.....

Supplemetary Lifts:

Biceps:
DB Alternate Arm Curls [1x8] = 16 kgs

Triceps:
Single Arm Push Downs [1x8] = 15 kgs

Abdominals:
Hanging Upside Down Sit-Ups 1x40

Overall Impression:

sweet workout....

This is what i'm gonna be doing....

Week 1

Monday: Workout A

Wednesday: Workout B

Friday: Workout A

Saturday: OVT Style Arms

Week 2:

Monday: Workout B

Wednesday: Workout A

Friday: Workout B

Saturday: OVT Style Arms

---------x-----------

thats all..... i need some more arm work and this is the best way i can get it... chao...

Day 34 of Mark Rippetoe's 3x5 Training
5th April 2006
Wednesday
Workout A

The Core Workout:

Barbell Back A2G Squats [3x5] = 105 kgs (PR!!)

Bench Press Press [1x2] = 65 kgs

Deadlifts [1x5] = 120 kgs (PR!!)


Barbell Back A2G Squats
i'm thrilled ...... oh, set 1 was good.... last rep of set 2 was to complete failure... i then rested for 5 minutes... drank some water.. then went under the bar again and did 5 reps with perfect form NOT to failure....

Bench Press
ok... i HATE this..... i took 50 kgs and did 10 reps, then 55 kgs for 8 reps, then 60 kgs for 5 reps... all the while resting 2 minutes in between sets.... then i took 65 kgs, went and on my second rep, got a horrible pain in my right shoulder.... the bar almost crashed onto my sternum.... while pushing the weight up, i needed a spot coz it was hurting.... i took 5 minutes break, went for another attempt but could get the bar back up again.... i tried this 2 more times, got really pissed and took 50 kgs instead and did 3x5... fucking horrible.... i really hate this exercise.....

Deadlifts
now your probably wondering how this is my PR when i've taken 125 before right....? well, the reason why its a PR is because i made the barbell touch the floor on every rep... i lifted it up, brought it to a rest on the floor and lifted it up again.... perfect form.... took a LOT of mental energy to do...

Supplemetary Lifts:

None

Overall Impression:

excluding the bench press the workout was AMAZING....

I thought this was a 3x5. Are you pyrammiding? Or was that supposed to be a warmup?

that was supposed to be a warm-up

Have you been doing that the whole time? Once I remembered that we were talking kilos and not pounds it wasn't quite as bad, but nevertheless your "warm-up" is overkill. Starting too close to your working weight for too many reps.

If you are warming up for squats along the lines of what I gave you before, you really shouldn't need to warm up for bench. Maybe something very light if you feel the need or some light flyes. When you do warm-up for bench, you would never start so close - probably something like 60 kgs?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

i think your right when you say overkill...

i warm-up for squats using 5 sets, then bench 4 sets, and deads 3 sets....