Mark's Training Log - Rippetoe's

Rest #5 (9/8/2007)
Nothing at all. Actually cheated today a bit on my diet–but it was once in a long time.

Workout #5 (9/9/2007)

Squat (ATG)
2x5x45
1x5x65
1x3x85
1x2x105
3x5x140

Bench Press
1x5x45
1x5x65
1x3x85
1x2x95
3x5x130

Almost couldn’t complete the last set. But I’m nearing in on repping 45 plates, so that’s a good increase. It was something I never reached beforehand that I’ve been trying to get to.

Deadlift
1x5x45
1x3x95
1x2x115
1x5x165

20 more lbs. I’m going to have someone make sure my form on my deadlifts are good–other than that, I’m enjoying them.

Weighted Dips
2x7xBW+10

Hypers
3x8x25

Swiss-Ball Crunch
2x15
Serratus Crunch
2x15
Planks
2xMinute

I’m probably going to up the weight on the accessory workouts next week.

Rest #6 (9/10/2007)
Nothing.

Workout #6 (9/11/2007)

Today I worked up quite a sweat.

Squat (ATG)
2x5x45
1x5x65
1x3x95
1x2x115
3x5x145

Hanging Clean and Press
2x5x45
1x3x55
1x2x65
3x5x85

Pendlay Rows
1x3x55
1x2x65
3x5x95

Weighted Chin-Ups
2x7xBW+10
Hypers
3x8x25

Swiss-Ball Crunch
2x15
Serratus Crunch
2x15
Planks
2xMinute

I think I’ll start lowering some of the warm-up reps once I get to higher weights. I got my Pendlay Row form down, finally. Hang cleans I’m still unsure of, however. Got a few days rest (from the gym and from the school).

Rest #7 (9/12/2007)
Nothing. Sometimes I feel as though I should do HIITS, but I admit. I love these days (and gym days too).

Rest #8 (9/13/2007)
Tennis.

Excited for tomorrow’s workout. See if I can put up some bigger #s for DL and also rep 45s on Bench.

yep chocolate milk is great for a PWO drink

I’m surprised that this site hasn’t had a proper Rippetoes log. And this looks promising. I love Rippetoes. I myself am on a similar, minimalistic routine and it’s working great.

scraz - I know how frustrating it can be sometimes to get lots of clean food while on a 17 yr olds budget. There is an article just posted here a few days ago talking about this (It’s the one with the strawberry pic logo). Some tips:

  1. Drink lots of milk. I’ve had some great GPP days carrying gallons and gallons of the stuff home from the shops, lol.

  2. As mentioned in the article bags of frozen veggies and berries are GREAT! Add a glass of milk, some nuts and a slab of meat, and you have an awesome low carb meal.

Workouts looking good so far so keep it up!

Thanks for the support Der Candy!

I’ll be looking into getting some chocolate milk for PWO.

Workout #7 (9/14/2007)

Squat (ATG)
1x5x65
1x3x95
1x2x115
3x5x150

Bench Press
1x5x65
1x3x85
1x2x95
2x5x135
1x4x135

Deadlift
1x3x95
1x3x115
1x2x135
1x5x180

Weighted Dips
2x7xBW+15
Hypers
3x8x35
Kneeling Cable Crunches
2x15

edit// added light tennis

Couldn’t get the last set of Bench down perfect! I’m going to keep it at this weight for the next workout and see if I can get it done. My body is tired.

Rest #9 (9/14/2007)
Nothing.

Workout #8 (9/16/2007)

Squats (ATG)
1x5x65
1x3x95
1x2x115
3x5x155

Hanging Clean and Press
1x3x55
1x2x65
3x5x90

Pendlay Rows
1x3x55
1x2x65
3x5x105

Weighted Chin-Ups
2x7xBW+15
Hypers
3x8x35

Swiss Ball Crunches
2x15
Serratus Crunch
2x15
Planks
2xMinute

Good workout today. Pendlay Rows are really coming along! Planning on adding in some curls and extensions for my next workout.

Rest #10 (9/17/2007)
Nothing

Workout #9 (9/18/2007)

Squat (ATG)
1x5x65
1x3x95
1x2x115
3x5x160

Bench Press
1x5x65
1x3x85
1x2x95
2x5x135
1x3x135

Deadlift
1x5x95
1x3x115
1x2x135
1x5x205

Weighted Dips
2x7xBW+15
Hypers
3x8x35

Skull Crushers
2x10x50
EZ Bar Curls
2x10x60

Plank
2xMinute
Serratus Crunch
2x15
Swiss Ball Crunch
2x15

Again, not able to get the 3rd set of bench up. One more workout at this weight, and if I can’t get it down… I have to deload. Bah. Also, my form for some of the workouts have been going down–I think I’m going to keep DL at 205 for next workout. It was my first time doing skull crushers, and they’re pretty crazy for triceps. Also need to take a look at form on those. An all right workout.

9/19/2007 (Rest #11)
Nothing

9/20/2008 (Rest #12)
Light tennis.

I think I have to up my caloric intake.

9/21/2007 (Workout #10)

Squat (ATG)
1x5x65
1x3x85
1x2x115
3x6x165

Hanging Clean and Press
1x3x55
1x2x65
3x5x95

Pendlay Rows
1x3x65
1x2x95
3x5x110

Weighted Chin-Ups
2x7xBW+15
Hypers
3x8x35

Planks
2xMinute
Swiss Ball Crunches
2x15
Serratus Crunch
2x15

I love workout B because it really makes me sweat, and all I need is a squat rack to work. Good steady increases.

Rest #13 (9/22/2007)
Nothing.

Workout #11 (9/23/2007)

Squat (ATG)
1x5x95
1x5x115
3x5x170

Bench Press
1x5x65
1x5x85
2x5x135

Deadlift
1x10x115
1x5x135
1x5x210

Weighted Dips
2x7
Hypers
2x8x35
Stability Push-Ups
1x15
1x10

Serratus Crunch
2x15
Swiss Ball Crunch
2x15

Light Tennis.

Deloading on Bench next time. Meh.

Good job, man. You’re making great progress.

Rest #14 (9/24/2007)
Nothing

Workout #12 (9/25/2007)

Squat (ATG)
1x5x95
1x5x115
3x5x175

Hanging Clean and Press
1x5x55
1x5x65
1x5x95

Pendlay Rows
1x5x65
1x5x95
3x5x115

Weighted Chin-Ups
2x7xBW+15
Hypers
3x8x35

Tricep Pushdown Machine
1x8x130
1x8x150

EZ Bar Curls
2x8x60

Cable Crunches
2x15x35

So that ends a month of workouts. Well, at least 4 weeks.

Squat (ATG) 120–>175
Bench Press 120–>135 (stalled?)
Deadlift 145–>210
Hanging Clean and Press 75–>95
Pendlay Rows 85–>115

I’m thinking about resetting a bit starting next month and continuing with the program with a few changes, like Dumbbell Bench Press to see if I can get over this 135 hump, and flat out standing military presses for the clean and press.

Also probably lower the weight on the dips and chinups to get a better range of motion (which I probably should have done all along). We’ll see how the increases go this month!