Gonna Get Serious!

Pumping and Humping

Right thought I`d keep track of my progress (hopefully) from now on using this as my log.
Since I have finished the leaving I want to completely focus on my fitness and get serious about my diet. I have a holiday booked for next week so the training will suffer for 10 days unfortunately :mad:. But after that the sky is the limit!!

I`m 17
5`11
83kgs

I`m going to be doing Rippetoes Starting Strength as its easy to follow and not to brutal on my body as I will be back training in BJJ and MMA during the week also.

So for the last week and abit I`ve been doing SS and here`s how its been:

Week 1:
Monday
Squat- 50kg 3 sets 5 reps
Bench- 50kg 3x5
Deadlift- 30kg 3x5

Wednesday
Squat- 60kg 3x5
Press- 30kg 3x5
Powerclean- 30kg 5x3

Friday
Squat- 62.5kg 3x5
Bench- 52.5kg 3x5
Deadlift- 80kg 3x5

Week 2:
Monday
Squat- 70kg 3x5
Press- 32.5kg 3x5
Clean- 40kg 5x3

Wednesday
An hours grappling then I hit the gym (first session back since march!)

Squat- 72.5kg 3x5
Bench- 55kg 3x5
Deadlift- 90kg 3x5

So I`ll post up tomorrows workout after the gym
also any advice would be greatly appreciated.

marathonic

How are you finding the lifts? What was your routine before this? I'm considering Starting Strength and have read up a lot on it.

Based on what I've read and looking at your routine, you should probably slow down the increases so that you'll last longer before you have to reset.

If using 2.5kg increases on the squat, you'll be increasing by 30kg per month. Increases on the other excercises would only be 15kg but there's no panic. Your squat would probably pass your deadlift initially when increasing by 2.5kg per session but there's no need to worry about your squat being bigger - this will resolve itself because you'll likely have to reset the squat quite a bit before the deadlift.

After you've reset all excercises at least once, you're lifts should be in the proportion to each other that they should be.

markopolominty

the important thing when starting to get serious is not to dive in head first. If you do too much too soon you will burn yourself out and fall out of love with the whole programme.
Take small steps by just modifying your diet slightly and tappering your cardio and strength training for the first 2 weeks then review what you've done and then progress it.

Pumping and Humping

Todays workout:


Friday
Squat- 75kgs 3 sets 5 reps
Press- 35kgs 3x5
Clean- 45kgs 5x3

Squats and Press we`re a killer today. The Clean is just frustrating me at this stage I cant seem to get the jump and rack down the bar isnt sitting on my shoulders properly :mad:.

I have the weekend off now to recover then back in for my last workout before I go away .

Pumping and Humping

marathonic wrote: »

How are you finding the lifts? What was your routine before this? I'm considering Starting Strength and have read up a lot on it.

Based on what I've read and looking at your routine, you should probably slow down the increases so that you'll last longer before you have to reset.

If using 2.5kg increases on the squat, you'll be increasing by 30kg per month. Increases on the other excercises would only be 15kg but there's no panic. Your squat would probably pass your deadlift initially when increasing by 2.5kg per session but there's no need to worry about your squat being bigger - this will resolve itself because you'll likely have to reset the squat quite a bit before the deadlift.

After you've reset all excercises at least once, you're lifts should be in the proportion to each other that they should be.

At first the lifts were difficult because they were totally new to me. But before I actually even touched the bar I downloaded Ripp`s videos on each lift and his two books which were a huge help. The only lift I cant seem to nail still is the Powerclean its just a matter of practice I think.
The I wasnt really on a routine as such I just went to my BJJ/MMA classes.
I see where your coming from with the 2.5kg increases its just I knew I had more in me so I went for it and what do you mean by "reset the squat"?

Pumping and Humping

markopolominty wrote: »

the important thing when starting to get serious is not to dive in head first. If you do too much too soon you will burn yourself out and fall out of love with the whole programme.
Take small steps by just modifying your diet slightly and tappering your cardio and strength training for the first 2 weeks then review what you've done and then progress it.

I`ll keep this in mind when I come back off my holiers.:)

marathonic

Pumping and Humping wrote: »

At first the lifts were difficult because they were totally new to me. But before I actually even touched the bar I downloaded Ripp`s videos on each lift and his two books which were a huge help. The only lift I cant seem to nail still is the Powerclean its just a matter of practice I think.
The I wasnt really on a routine as such I just went to my BJJ/MMA classes.
I see where your coming from with the 2.5kg increases its just I knew I had more in me so I went for it and what do you mean by "reset the squat"?

Basically, and correct me if I'm wrong here, the Starting Strength program is based on linear progression, i.e. add weight at every session. You squat every session (3 times a week/12 times a month). That means adding 30kg per month at 2.5kg rises. The other lifts you do once every two sessions (or 6 times a month). That means adding 15kg a month.

When you fail a particular excercise twice in a row, you reduce the weight by a certain percentage and start adding weight from that new base every session. As you're squat is raising at twice the rate of the deadlift and the deadlift is the excercise that most people lift the higher weight in, you'll likely be reseting a lot earlier and more often on the squat.

Pumping and Humping

Todays Workout:

Monday (27/06/11)
Squat- 75kgs 3 sets 5 reps
Bench- 55kgs 3x5
deadlift- 100kgs 3x5

I was happy with that workout especially doing 100kgs on the deadlift but Im going to scale all the lifts back when I come back afer my holiday and work my way up in 2.5kg steps.:rolleyes:

Pumping and Humping

marathonic wrote: »

Basically, and correct me if I'm wrong here, the Starting Strength program is based on linear progression, i.e. add weight at every session. You squat every session (3 times a week/12 times a month). That means adding 30kg per month at 2.5kg rises. The other lifts you do once every two sessions (or 6 times a month). That means adding 15kg a month.

When you fail a particular excercise twice in a row, you reduce the weight by a certain percentage and start adding weight from that new base every session. As you're squat is raising at twice the rate of the deadlift and the deadlift is the excercise that most people lift the higher weight in, you'll likely be reseting a lot earlier and more often on the squat.

ah now I get what you mean thanks.:D

Pumping and Humping

Hi all,

Due to the lack of internet I haven`t bein able to keep this up to date :mad:.

Anyway I`ll post up what I`ve done since:

Thursday 14/07/11
15min Run
15min Crosstrainer

Friday 15/07/11
15min Run
15min Crosstrainer

Saturday 16/07/11
15min Run
15min Crosstrainer

Monday 18/07/11
An hours grappleing

15min Run
15min Crosstrainer

Tuesday 19/07/11
Squat- 60kgs 3 sets 5 reps
Press- 35kgs 3x5
Clean- 35kgs 5x3

Wednesday 20/07/11
1hrs Muay Thai

15min Run
15min Crosstrainer

Thrusday 21/07/11
Squat- 60kgs 3x5
Bench- 50kgs 3x5
Deadlift- 80kgs 3x5

Friday 22/07/11
15min Run
15min Crosstrainer

Saturday 23/07/11
Squat- 60kgs 3x5
Press- 35kgs 3x5
Clean- 35kgs 5x3

Pumping and Humping

Monday
15min run
15min crosstrainer

Pumping and Humping

Tuesday
Squat- 62.5kgs 3 sets 5 reps
Bench- 52.5kgs 3x5
Deadlift- 82.5kgs 3x5

Pumping and Humping

Wednesday
An hours Muay Thai- pads & sparing

15min run
15min crosstrainer

Pumping and Humping

Thursday
Squat- 65kgs 3 sets 5 reps
Press- 37.5kgs 3x5
Clean- 37.5kgs 5x3