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Rippetoe's Starting Strength



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  #21  
Old 01-13-2007, 11:52 AM
RabidRabbit RabidRabbit is offline
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Quote:
Originally Posted by Sentinel View Post
how come ur increasing the weight by 10 lbs? ur supposed to increase the load on ALL lifts ONLY by 5 lbs per session.
Quote:
Originally Posted by Mark Rippetoe, pg. 122, Practical Programming Editorial Copy
for young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans (edit - and rows) can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans and snatches, and assistance exercises.
I'm going to take it to 130/140 before slowing down to 5 a work out. While I don't qualify as a "young male" I think it is realistic (I/m not a codger yet!)
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  #22  
Old 01-13-2007, 12:54 PM
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_Wolf_ _Wolf_ is offline
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^^^ aah...ok cool...
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  #23  
Old 01-16-2007, 01:13 PM
RabidRabbit RabidRabbit is offline
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Jan 16, 2007

Stationary Bike - 10 minutes warmup of da legs (2 minutes extra today because of the exquisite piece of ass working the eliptical trainer directly in front of me.)

Workout A -
squats - 3x5 - 120
benches - 3x5 - 135 <-- 15 lb bump, one time only, definitly underestimated my bench strength (all I had done previously were floor presses). Was cake.
deadlifts - 1x5 - 235 <-- ripped off a callus on rep 4, toughed out 5. Spent 5 minutes disinfecting bar and hand. Back to gloves for a week or two :( Had been using chalk. Note to self: use smoother bar for pansy hands.

For the first time my legs were a tad wobbly on the walk home. That made me happy. 2 more W/O until accessories get added.
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  #24  
Old 01-18-2007, 11:40 AM
RabidRabbit RabidRabbit is offline
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Jan 18, 2007

10 Minutes on Bike to warmup.

Workout B
3x5 Squat - 125lbs
3x5 Standing military press - 90lbs
3x5 Pendlay Rows - 130lbs

Squats are starting to feel harder. My glutes had DOMS today and I expect worse on Sat. Should be fun!

(have little bit o the noobie waddle, yet to experience the potty flop!)
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  #25  
Old 01-18-2007, 12:12 PM
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tell me once u hit a wall on squats.....thanks to eric when i did this program i came up with a way to avoid DOMS affecting my numbers. and when i did this program i wasnt a beginner....
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  #26  
Old 01-18-2007, 12:18 PM
RabidRabbit RabidRabbit is offline
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Quote:
Originally Posted by Sentinel View Post
tell me once u hit a wall on squats.....thanks to eric when i did this program i came up with a way to avoid DOMS affecting my numbers. and when i did this program i wasnt a beginner....
You'll hear me hollerin from Canada!

Thanks muchly.
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  #27  
Old 01-18-2007, 12:20 PM
EricT EricT is offline
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I suspect when you hit a wall you'll just want to recycle the intenstiy back a couple workouts. But if I told Sentinel to do that I'm sure he refused But yeah, there are lots of tricks to keep things moving.
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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.
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  #28  
Old 01-18-2007, 12:24 PM
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actually Eric, i think u DID tell me at the time to cycle back the load and i DID refuse...

RabidRabbit: if u had to choose to listen between me and eric please listen to eric because
1.) he knows a lot
2.) i have learnt most of what i know from him
3.) he is my guru

now, if u want to use my techniques then thats fine....let me know when u want to though....

best of luck
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  #29  
Old 01-18-2007, 12:27 PM
RabidRabbit RabidRabbit is offline
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I think I'll be okay for a bit yet if I eat enough & sleep enough. I just wanted to whine that my ass was hurting
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  #30  
Old 01-18-2007, 12:28 PM
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Quote:
Originally Posted by RabidRabbit View Post
I think I'll be okay for a bit yet if I eat enough & sleep enough. I just wanted to whine that my ass was hurting
thats ok.....get used to that
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