Hey guys, I just recently started up training, I have been on and off for a while, I figured its time to start for serious (this site has done a lot to motivate me).
BF: ~18 (not too sure)
EDIT: (forgot height) ~ 5ft 10-11 inches
Well, today I started the “Rippetoe” program, it seems to be perfect to fit what I want. My main goal is functional strength with a secondary goal to get bigger (I don’t care much about being cut, yet…) and get those numbers up.
Right now I’m pretty weak, I don’t know my 1RM, but I do know some of my 5RMaxes.
I started today with this plan:
Squats - 3x5
Bench - 3x5
Deadlift - 1x5
Squats - 3x5
Standing Press - 3x5
Rows 3x5 (Pendlay)
Today (3/21) I started with Workout A, heres what I did:
Squats - 3x5 (I did these with a smith-type machine as I didn’t realize my gym had a squat rack until I was on set #3)
Bar Speed: Medium
Bench - 3x5 (By the way, for some reason I did the math wrong and thought I was doing 115 and then 105… I feel really dumb now, but not quite so disappointed…)
Bar Speed: Slow
Deadlift - 1x5
Bar Speed: Very Fast
As you can probably guess, my bench is on the weak side…
The squats were good, I think if I can get proper form on the squat rack this will be a good weight. Deadlifts were way too easy, I guess I picked too low of a weight to start. I figure the first few workouts I can figure out where I should be at weight wise, then I should (hopefully) start to see some big gains.
Alas, I didn’t read this part of the Rippetoe FAQ I found: “The way the “first day” is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. Continue to add weight and do sets of 5 until form/technique breaks down. Keep the weight there, correct the technique problems/weak points, and perform 2 more sets with this weight. That is your first “3 sets of 5” workout for that exercise.”
I think that I’ll try that the next couple times to get it right.
Rippetoe also said “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.”
I think I can get deadlift up at that rate, and maybe squats, but I definitely can’t get bench up 5-10 lbs per workout… This makes me think I should start with a much lower weight maybe? If you have any input on this, let me know.
Alright, thats it for my first post, hopefully my stay here will be long!