Second Round of Rippetoe

Welcome back for those of you who followed my last tread, for those of you who don’t know this is my training log for my second 8 week round of Starting Strength.

Stats:
Age- 31
Height- 6’00"
Weight- 210
Body Fat %- 26%+/-
My Goals:

  1. Complete another 8 weeks of Rippetoe,
  2. Continue to make progressive gains in all lifts,
  3. Start and maintain a 3 days a week of cardio,
  4. Get myself to a reasonable body fat % (<15%)

Starting Photos,
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Starting Measurements

Ankle: L/R: 9.5/9.5

Calf L/R: 15.5/15.5

Thigh L/R: 26/25.75

Waist: 36.5

Stomach Measurement: 40.5

Bellybutton to Nipples: 8.25

Chest: 46

Wrist L/R: 7/7

Forearm L/R: 12.75/13.25

Bicep L/R: 15.25/15.5

Shoulders: 22

Neck: 17

So are you cutting fat this time around? What are your maxes like? Have you considered an upper/lower split or a 5x5 program instead? It’s good to switch stuff up once in a while.

I don’t have my 1RM’s due to the fact I am all by myself again, training partners suck, but this is how I ended my last 8 weeks.

Rippetoe Starting Strength Program
Dates…2/19/2008…3/10/2008…4/21/2008
Squat…205…260…315
Front Squat…185…195…235
Bench Press…135…175…180*
Dead Lift…225…285…345
Military Press…105…135…140*
Power Clean…135…160…155*

  • Stalled Lift

I’m going to start off with a 10% reduction in rep weight.
as far as changing it up I still feel like I can milk this program for more, after this set of 8 weeks I plan on going to a different plan and really focus on fat loss, this time around my focus is on gaining strength/size but I want to start edging down the BF% to make my next program and cut a little more manageable.

my long term goal is to be single digit BF% by the first week of August but before I do that I got to get some size back.

Rippetoe Program
Week 1 Day 1
Squat:3X5 @ 285

Bench Press: 3X5 @ 165

Dead Lift: 1x5 @ 315

Cardio: 2 Mile run @ 20 min & 30 sec

After a week off it felt good to be back in the Gym every thing felt very manageable, however the winter was not good to me as far as running goes, my 1st mile was 8:30 my second on the other hand was 12 min flat which is NOT acceptable to me. The only thing that had a factor in my run other than my winter hibernation was that the wind really picked up about 3/4 of the way through my 1st mile, that however is no excuse. More cardio tomorrow!

Rippetoe Program
Week 1 Day 3
Front Squat Warm Ups: 1X5 @ 45, 1X5 @ 95, 1X3 @ 135, 1X2 @ 185
Front Squats: 3X5 @ 210

Standing Press Warm Ups: 1X5 @ 45, 1X5 @ 75, 1X5 @ 105
Standing Press: 3X5 @ 125

Power Clean: 1X5 @ 45, 1X5 @ 75, 1X5 @ 95, 1X2 @ 115
Power Clean: 3X5 @ 140

Cardio: 1 Mile @ 9 min 50 sec.

Ok I’m not happy with my performance today, it started me thinking as I read other peoples logs that I don’t do warm ups, so I did some asking and apparently I’m going to kill me(or at least get injured) if I don’t start doing them so today I did 'em, I don’t feel like it affected my lifting, but either the combination of power cleans and fronts or the extra exercise with the warm ups killed my mile time. I had planned on doing 2 miles but after my first was so slow I conceded to my legs and ended my workout.
Any thoughts or comments would be appreciated.

Rippetoe Program
Week 1 Day 5

Squat Warm Up: 1X5 @ 225 & 255
Squat:3X5 @ 295

Bench Press Warm Up: 1X5 @ 135 & 155
Bench Press: 3X5 @ 170

Dead Lift: 1x5 @ 325

Everything went well today, didn’t do any cardio due to a time crunch and the fact that we are having a 1st of May Snow Storm!(can you frigging believe it)

05/04/08
Rippetoe Program
Week 2 Day 1
Front Squat Warm Ups:1X5 @ 135, 1X5 @ 185
Front Squats: 3X5 @ 215

Standing Press Warm Ups: 1X5 @ 45, 1X5 @ 95
Standing Press: 3X5 @ 130

Power Clean: 3X5 @ 145
This was yesterdays workout, had some family things to do then we had a youth go AWOL so I didn’t get to lift until 11pm.

Rippetoe Program
Week 2 Day 3

Squat Warm Up: 1X5 @ 225 & 255
Squat:3X5 @ 305

Bench Press Warm Up: 1X5 @ 135 & 155
Bench Press: 3X5 @ 175

Dead Lift: 1x5 @ 335

Cardio: 20 min Heavy bag

[quote]RyanBrown0311 wrote:
I don’t have my 1RM’s due to the fact I am all by myself again, training partners suck, but this is how I ended my last 8 weeks.

Rippetoe Starting Strength Program
Dates…2/19/2008…3/10/2008…4/21/2008
Squat…205…260…315
Front Squat…185…195…235
Bench Press…135…175…180*
Dead Lift…225…285…345
Military Press…105…135…140*
Power Clean…135…160…155*

  • Stalled Lift

I’m going to start off with a 10% reduction in rep weight.
as far as changing it up I still feel like I can milk this program for more, after this set of 8 weeks I plan on going to a different plan and really focus on fat loss, this time around my focus is on gaining strength/size but I want to start edging down the BF% to make my next program and cut a little more manageable.

my long term goal is to be single digit BF% by the first week of August but before I do that I got to get some size back.[/quote]

Congratulations on the hard work, great results. If you sense you can still get more out of the program, by all means keep with it. As far as the cardio goes, I would just suggest not to worry too much about your times: it’s a complement to your weightlifting; keep the focus on the strength training for these brief eight weeks, whatever you can do with the running without detriment to your strength recovery is just, so to speak, icing on the cake for now.

Ok, no workout today too much Shit to do… Car Broke, trying to fix, leaving on a 3 day Vacation Sunday trying to get everyone ready, maybe I’ll be able to make it up Friday who knows fist time in a long time that I missed one, can’t decide if I’m more pissed about the crap I have to deal with today or missing the workout its self.

Ok so better late than never,
Sunday May 11th
Rippetoe Program
Week 3 Day 1

Squat Warm Up: 1X5 @ 225 & 255
Squat:3X5 @ 315

Bench Press Warm Up: 1X5 @ 135 & 155
Bench Press: 3X5 @ 185

Dead Lift: 1x5 @ 345

Rippetoe Program
Week 3 Day 3

Warm Up+
Front Squat: 3X5 @ 225

Warm Up+
Military Press: 4X5 @ 135 Lost count of set and did an extra.

Power Clean; 1X4, 1X3, 1X2 @ 155

Dips 1X10, 1X7, 1X8 @ BW (210)

Cardio: 1.7 Miles @ 16:30 Pre workout distance from the Auto shop to the Gym. had to get there somehow so I figured I might as well run.

Rippetoe Program
Week 3 Day 5

Squat Warm Up+
Squat:3X5 @ 325

Bench Press Warm Up+
Bench Press: 3X5 @ 190 PR and for Reps no less

Dead Lift: 1x2 @ 355 & 75% of #3

I’m Fairly confident if I had not spent all of yesterday driving and gotten more than 2 hours of sleep last night and or worked a full 10 hour day before I lifted I could have got all 5 of my DL’s.

Lack of sleep will mess ya up like that. Glad to see you didn’t just drop off of the face of this earth. Man, you really are making some nice progress on squats. Good work.

Well life got a little complicated the last 2 weeks so I had to miss a couple of workouts, I with any luck should be back to my regular workout schedual on Thursday for those of you who are following this thread.

Rippetoe Program
Week 4 Day 5

Warm Up+
Front Squat: 1X5 @ 235, 2X5 @ 225

Warm Up+
Military Press: 1X5 @ 145, 2X5 @ 135

Power Clean: 3X5 @ 160

It felt good to be back in the Gym I figured I’d give it a try to lift @ where I was supposed to be if I had not missed but I was unsuccessful and had to drop some weight off. My other limiting factor is that It was my day to lead PT so lifting was a little more taxing due to the couple hundred push-ups and bodyweight squats, and a crap ton of 1/2 court sprints.
But anyways I’m back on the horse and hopefully will be able to stay there, for now I’ll just rest and wait for the DOMS to show up!

Don’t worry about the missed sessions. You will surely get back in to your routine quickly and make up for lost time over the long run.

Rippetoe Program
Week 5 Day 1

BW: 213

Squat Warm Up+
Squat:3X5 @ 330

Bench Press Warm Up+
Bench Press: 3X5 @ 195

Dead Lift: 1x3 @ 355

Pull-ups: 2X2, 1X1

Ok so here’s the deal I’ve been thinking, I just don’t want to do front squats anymore, there is 100 Lbs. difference between my fronts and my back squats and back squats are/seem easier. It’s to the point that I “HATE” my B workout days because of the Front Squats. But I don’t know, any suggestions?