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Day 19 of Mark Rippetoe's 3x5 Training
21tth March 2006
Tuesday
Workout B

Barbell Back A2G Squats [3x5] = 90 kgs (PR!!)

Military Press [3x5] = 45 kgs (PR!!)

Hyperextensions [3x10] = BW

Chins [3x5] = BW

Barbell Back A2G Squats
amazing lift... perfect form..... and a new PR...! hurray...! day 19 and i've broken my PRs already...! wow...

Military Press
sweet work.... i've only recently started doing military presses.. well, i did them during OVT and my max was 40 kgs... so well ,this was a PR..

Hyperextensions
nothing new... just wanted to take it light....

Chins
well, initally this lift was very very difficult... i never did a full ROM, but today, i was able to do a full ROM on almost all reps... well, my first 3 reps ironically were not ROM, but my last set was the BEST...

no additional work was done... nothing....

Overall Impression:

i'm happy.... see u on thursday...

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Whatever you do, don't start rest/pausing this exercise. This is not at all what the program calls for. I see you posting over at intensemuscle. I officially give up. No offense, but every time you see something new getting posted or whatever, you want to try and either switch routines or try and include it. You have 2 years of experience, and I don't believe you know how to start really tweeking a program. If flat bench is that frustrating, then try doing some additional work to your supporting muscles to make your bench stronger, not dump it for something off the wall that has nothing to do with the recommendations set by Rippetoe. You need to learn how to adapt and overcome, and not get swept off your feet by some new training protocol that happens by. Please, no more pm's about training programs. And yes, we're still cool.

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^^^^ no, i dint start rest/pause.... only did incline dumbbell's instead....

Now you've heard it twice. I called it weak links...

BTW, I talked about doing the RP's on the DC thread....but I am only using them triceps or biceps once a week and am in no way screwing with the core exercises of my 5x5. Except I'm gonna do bench press with slight incline or decline because I'm a little paranoid now with the flat bench.

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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.

Day 21 of Mark Rippetoe's 3x5 Training
23rd March 2006
Thursday
Workout A

Barbell Back A2G Squats [3x5] = 90 kgs

Incline Dumbbell Bench Press [3x5] = 56 kgs

Power Cleans [5x3] = 30 kgs (PR!!)

Dipss [3x5] = BW

Barbell Back A2G Squats
something's not right... its much more difficult now... i think i know why though, my main attnetion was on the bench.... but come saturday, i plan on hitting a 95 kg squat... lets hope...

Incline Dumbbell Press
i was gonna change from flat bench to incline smythe rest pause (DC Style), but decided against it.... if i get stuck on incline, then i'll do decline.... but i dont like flat barbell (i think its clostrophobia) and i might do dumbbell falts instead... but for now, its only incline...

Power Cleans
great lift.. its a new PR... i mean, its the first time that i'm doing this exercise, so ANYTHING is a new PR..!

Dips
lovely

no additional work was done... nothing....

Overall Impression:

ok workout... not the best, but decent... see u on saturday...

What is your definition of "get stuck"?

look ppl.... i know what ur saying and i'm sorry if i'm being an asshole..... i know that by changing the program is being an asshole... and i'm sorry.... really....

but, i hate the flat barbell bench press.... i feel clostrophobic and wierd doing it....

and i understand what 0311 is trying to say... it makes sense... i never run from a fight so why am i quitting on the bench 21 days into the program...? the bench is kind of like a fight as well....

so, i'm sorry for changing it.... i'm gonna go back to flat barbell bench 3x5 AND do flat dumbbell bench 3x12 in addition.....

thanks for caring ppl... i'm sorry for behaving like a jackass...

You don't HAVE to do it...if you feel wierd doing it then do an alternative...I wanted to know what your definition of getting stuck was so that you don't think getting stuck is a week at the same weight. If you can't increase the weight and you think you're stuck, then keep at the same weight for a few weeks and if nothing changes...then you can say you've gotten stuck

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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yeah kane, i feel VERY wierd AND clostrophobic doing benches.... and ur right, getting stuck is not keeping the weight the same for a week... i've heard of a lot ppl who keep the weight the same for MONTHS before moving on... but when i look at my PR of 90 kgs bench, and compare it to 65 kgs, then u can imagine how stupid it feels....

If you feel wierd, then switch it up and maybe come back to it later and see if it's different. Your PR is 90x1 (judging from your signature) so 65 for your working set is not all that extraordinary. My PR is probably around 220x1 (lbs) but I work with 185. If the weight feels heavy...then its heavy...PRs don't make the weight any lighter.