Rippetoe's 3x5 (Page 10 of 13)
It was a typo in my first post but the assistance exercises (dips, chins, pullups, whatever) are supposed to be 2x8-12. Just an FYI before you keel over. 
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Are you sure about 2X8-12? Rippetoe, on page 259 of SS, talks about using several sets across for the assistance exercises, which I took to mean 3. It's probably not that big a deal since they are only assistance exercises, so long as you keep making progress and add weight once you can do 10-15 reps. On another note, what did you do as an assistance exercise for your abs? Before I started SS, I was doing 2 unweighted sets of situps to failure. Now I'm doing weighted situps (3 sets of 15) and am struggling with the ergomonics of how to add a lot of weight. I've been using an EZ curl bar (otherwise useless) with weights to do this, but this results in the wrists taking up a lot of the weight, which I don't like. Any suggestions? |
I got that from the FAQ when I threw this up.
You were right about chins/pulls, but the dips are 2x for some reason. I forget where I got 8-12...
As for abs. I'm a big baby. I do 2x30 sit ups and call it quits. I'll do more if I have a PFT coming up maybe for only a few weeks or a month. Try doing medicine ball situps with dumbbells or kettle bells. On your back, hold it over your face (don't drop it), and sit up pushing it over your head. You don't want weight held behind your head the whole time, nor do you want it on your chest. |
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I had my final workout of the month today, and here is my monthly progress: Squats: +23 Deadlift: +37 Bench: +8 Press: +6 Rows: +10 BW: +5 pounds My squats and deadlifts are getting really hard and my form is starting to break down, so I'm going to cut back my progress to +1 pound (down from +2) per squat workout and +3 (down from +6) for deadlifts. My bench and presses aren't that hard, so I will maintain my rate of increases on both lifts. In a couple of weeks, I may re-evaluate and add 0.5 pounds to both workouts. |
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I've been trying this out for a couple weeks instead of the usual 5x5 and I've have mixed opinions of it. I have switched the place of deadlifts and squats though as I'd rather work my deadlift than my squat. The guy I'm training is following this almost to the letter and it's working great for him. ymmv, imho, my .02, etc |
These things happen.
That's a lot of deadlifting. Are you doing 1X5 or 3X5? What sort of progessive weight increases are you doing? |
I really don't know.. 3x5 with 405 this morning, and I honestly think I'm going to stay there for a while as it's relatively.... effortless is close, but not the word I'm looking for. I might add a rep a week to the sets instead of adding weight. I was adding 20lbs a week without problem, but I got to 455 5x5 a couple weeks ago and 455 is really my limit for reps unless I want to blow a hernia across the room. I'm really sick of squatting, and want to get my deadlift weight up since I'm trying for 600lbs by Christmas time and 700 by June 1. Trying is the key word. I doing this since I'm getting a newb into lifting, and I need a change for my usual M deads, W bench, F squat 5x5. |
These things happen.
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Little squat help here. I can't seem to get the guy I'm 'training' to go down all the way on the squat. He does box squats just fine, freestanding squats are a miserable experience since I can't explain to him the right way to do them. Empty bar, he goes down about 1/2 way and starts getting that panicked not-going-to-get-back-up look. I found a couple Rippetoe vids on youtube like this one and I fundamentally disagree with damn near everything he says.. head looking down at the floor, and the hip drive thing is driving me insane. Am I wrong with the way I've been squatting the last 20 years? Any advice in small 1 syllable words to help my trainee on getting all the way down? Thanks, J_B |
These things happen.
I think it's safe to argue that there's more than one RIGHT way to squat. Keeping the head down = spine acting as one unit. Looking too forward, upright, or at the ceiling unlocks your spine a bit and your hips can't drive it. In my experience, keeping the head down (as if you're holding a tennis ball under your chin) does help drive out of the hole. Are you having trouble executing or envisioning 'hip drive'? |
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Watching the hip drive and doing it, the squat becomes a series of small movements (hip drive + chest up + hip drive some more + chest up some more + finally standing up) as opposed to one fluid movement of looking up/forward and driving out of the hole using my legs and basically standing up. Looking down while squatting is a totally foreign concept to me, and just looking down in the squat position feels like it's going to throw my back out. If I'm not here tomorrow, it means I threw my back out trying the 'hip drive' method. J_B - still trying to get my noob to do more than a 1/2 squat |
These things happen.
This is Rippetoe: www.youtube.com/watch?v=qwXy8Dlgvzo It looks... weird when he does it because he flies into the hole, but the movement up and out is fluid. Don't think about anything but driving your ass UP UP UP. Your torso will right itself. Your legs get the same work but your hips join in the fun. ...ass UP UP UP More vids, better examples: www.youtube.com/watch?v=TluJFiyiflY www.youtube.com/watch?v=gkfBOBbjmn8 www.youtube.com/watch?v=i73XAGMqkYs |
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So after thinking backa bout how I squat, I know I dont get the hip drive in there, what exactly is the advantage to doing it this way? Is it just more proper form? More muscles getting worked? |
I don't know. It works for my trainee, so that's good enough for me. Watching the vids helped him figure out how to get out of the hole. Me? I hate it, and it hurts everything on me in a bad way. |
These things happen.
Figuring out how to do this took me forever. Then it clicked. SS helps. Another thing that helps engage the hip drive is doing a low bar squat. In fact, if you do a low bar squat and out of the hole you move your ass straight up, it is impossible not to engage the hip drive. Basically what you are trying to do is use the hamstrings. You can do more weight and it is much, much easier on the lower back. |
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Those who expect to reap the blessings of freedom, must, like men, undergo the fatigues of supporting it. Thomas Paine
FUCK YOU OBAMA!
Those who expect to reap the blessings of freedom, must, like men, undergo the fatigues of supporting it. Thomas Paine
FUCK YOU OBAMA!
| Did my first "B" workout in 3 months last night. I hurt, hurt, hurt, but it's a good hurt. |
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Those who expect to reap the blessings of freedom, must, like men, undergo the fatigues of supporting it. Thomas Paine
FUCK YOU OBAMA!
Those who expect to reap the blessings of freedom, must, like men, undergo the fatigues of supporting it. Thomas Paine
FUCK YOU OBAMA!
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One of my roommates and I are going to start "Starting Strength" tomorrow morning. I am working out what weights to lift right now, so we are not going in there blind. I have been paying attention these last few days while working out, and pretty much know my work sets. I reckon tomorrow morning will be a trail run of sorts, much like Wednesday morning will be when I learn power cleans(my roommate has done them before). I think I will do good on this program, and plan on keeping a book with the weights lifted, etc written down in it. I'll update in this thread every once in awhile, just in case I have any questions or whatever. This program should help me gain strength and also it might even help me lose some body fat, along with help me gain some muscle. |
If you drink the gallon of milk per day then you will probably gain some fat. |
Yeah, I am not doing that, not only can I not afford it but I am still trying to cut some. However, I am trying to get my other roommate to do the program with us, and to drink the gallon of milk a day, because he is 145lbs and "skinny-fat." I am just going to be sticking to a keto type diet, and keep it clean. |
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Quick question, because I dont have the book..... I started lifting like 1.5 months ago, and al,l my lifts have been progressing. Bench went from like 125 to 155, and now at 155 I think I might be stuck. Three bench days ago I moved up from 150 to 155 and Failed - did 2x5 and then 1x3, Two bench days ago I failed, 2x5 and then 1x4, and on my last trip I did the same thing 2x5 and 1x4. Is this a 'reset' point or should I just keep doing 155 until I get it and then try and move up 5 lbs? I ask because I've been able to get my lift and go +5lbs everytime up until now, and now I've been asking guys in the gym to spot me benching, just wondering if this is a 'reset' point or what? ETA: Also, My squat I've been going +5lbs each time and Im good, same with DL. With Pendlay Rows and Standing Military Press I normally go +5 every other time. Normal? |
It's not a sticking point until you can't progress AT ALL. The program calls for adding ~5lbs on all lifts (10 for DL) every workout for no more than 3-4 weeks. Try staying at 155 for three workouts and adding 5lbs more on the 4th. It's nice at first, but you can't expect to make 15lbs jump every week forever. And buy the book. 
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Thanks for the info, I know its unreasonable to expect to move up +5 for that long, I just figured I've only jumped like 25 lbs benching so far and I cant move up very quick anymore, I feel like its way quicker than my other lifts. Cant really afford the book Thanks for the info though, will just add it as I can and keep lifting.
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You gotta want it, son! Birthdays, Hanukkah, Christmas... one way or another, one of those is just around the corner. Ask for it. |
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The past 2 workouts have been good for me. My roommate and I are about on the same level of lifting, so our weights have been about the same. Our work sets on squats for today's workout was 175lbs, and neither one of us had any problems with it. Overhead press today we did 115lbs. He was using his legs for helping it up more than he should have been, so he might stay at the same weight next week when we do "B" again. Today was also my first day doing power cleans, and it is hard for me to get the form down correctly. I was finally catching on at the end, and am going to practice here at home on it. Once I get it down, I am sure I can put up some weight, I only did 95lbs today. My roommate did his worksets of 135. I like this exercise so far, very easy to keep track of, and the Starting Strength Wiki is a valuable resource, as is the book. I think I will be able to make some good gains on this, and I may also look into doing the milk thing, although I said I wouldn't. I may just do a half gallon of milk on workout days, and a quart on rest days. I might try that for a couple of weeks, to see how it goes. |
I had the same problem when I started. Microweights were the solution. I can now increase my weights anywhere from 0.5 pounds and up per workout. Adding 1.5 pounds per workout on the benchpress doesn't sound like much, but if you can keep it up for a year, you'll increase your bench by 100 pounds. If you are still stuck, make sure you are eating enough food and getting enough sleep. Also, increase your time between sets. Remember, it is 3 sets of 5, not 1 set of 15. One more thing that has really help my presses, is doing dips. I do 3 sets of dips to failure as the final exercise on my bench days. They are hard at first, but they work they triceps really well. |
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Did workout "A" tonight and hit new PRs on my squat, bench, and deadlift. This was the best workout I've had in a couple of weeks. I was sort of surprised since I spent most of the weekend working in the yard, and lost a pound since my last workout. But I think what made the difference was getting over 9 hours of sleep last week. I've only been getting 7 hours or so for the last couple of weeks. This reminded me of how important it is to get a lot of rest. |
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Did workout "B" this morning. I'm still having problems with doing power cleans, but plan on keeping on trying them for at least a couple of more workouts, and also going to do some looking on youtube and other sites(saw a couple of vids on the SS wiki). I also figured what the heck, and started today trying to drink milk more often. I decided to try it for a couple of weeks, and see where it gets me, and check on my measurements every week to see how much is going to strictly fat. I am doing half a gallon on workout days, and a quart on rest/cardio only days. I may work up to do a half a gallon every day, then to a gallon on workout days, just gotta see. My mom thinks I am crazy, but sent me a little money anyhow to help out with the milk costs. |
| Workout A today. Hit all my reps. This is actually the first time I have come this close to drinking a full gallon on milk. |
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People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
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Workout "B" tonight. Squats and rows were great. My presses sucked. I only managed 5/4/4. This is the first time in 6 weeks or so that I've gotten stuck on my presses. I will try again on Thursday, and if I get stuck again, I will reset. I was having some pain in my forearm, so I skipped my chins. Maybe this contributed to me missing my presses since the side I couldn't get up was the same arm. I'm fighting a slight cold, so that didn't help either. |
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Holy. Shit. I went at it like a gladiator tonight. Hit all of my lifts, came home, chugged about 1/4 gallon of milk (which adds up to 3/4 of a gallon today) and ate 2lbs of ground bison burger with a cup and a half of cheddar cheese mixed in. I am off to go hibernate................  
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People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
| God, tomorrow is going to be rough, I can feel some tendinitis creeping in. Glad after tomorrow that I will have 4 days of rest ahead of me. |
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People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
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Did "B" this morning, and felt pretty good about it. We did 225 for squats, and will probably hold it there on Friday's "A" because I felt like I wasn't getting low enough into the squat, but I will correct that on Friday and move up on Monday. I lost my training log, so I wasn't sure where to go with overhead presses, but put up 105 for my work sets. I am getting the hang of power cleans, but still am working on technique. Every time I do them I get better, so I am sure it will just come with time. Oh, and I pulled 275 deadlifting Monday. My roommate tried it, and couldn't do it, had to take some weight off. It killed me though, I was exhausted. But heck, I've got to move up on Friday, so I just as well get used to it.  ETA: I quit drinking milk for a couple of days last week, as it was killing my stomach. I've drank almost a half gallon already today, and am trying to do the whole gallon today. I'll do a half gallon tomorrow and Friday a whole gallon, and probably just a quart on Saturday. I plan on starting another "cut" on Monday, and will not be able to fit the milk into my calories or macros, so we will see how it affects my lifting. |
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Work out A today. Geeze I am a weekling. Hit all of my reps but it was a struggle across the board. Tweaked my hamstring (icing it down now). Missing Friday and I am not sad. I think I may have jumped into this way to quickly.  
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People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
Why? You made your lifts. They are supposed to be hard, and its fine to struggle with them. Somedays are harder than others, but as long as you are making progress, that is what counts. The thing that has probably helped me the most is eating a ton. I drink a gallon of milk a day, and am putting on weight at a rate of 10 pounds a month. This seems to drive my gains while reducing soreness. |
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<IMG SRC=/images/smilies/anim_weightlift.gif border=0 align=middle>
People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
People who vote for Obama are either ignorant schmucks, blithering idiots or Marxist assholes.
For the umpteenth time I SAID I AM VOTING FOR MCCAIN!
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Did another "A" this morning, and was a little off. My roommate and I both were off today, I think it was a lack of sleep because we both had our girlfriends over last night. Most likely had something to do with it. Squats stayed at 225 this time, and they were a struggle. Deads were 285, and bench was 175. Deads and bench were pretty easy, as far as that goes, lol. I'm glad to have the next couple of days off of lifting. Monday we should be able to jump right back into a "B" day. ETA: No more gallons of milk a day for me. I tried it Wednesday, got to a half gallon, and my stomach and digestional system hated me. So did everyone at work. My boss told me he thought I was rotting from the inside out, and I told him what I was doing with lifting and drinking milk, he told me I could drink a gallon of water, but no more fucking milk. I guess I'll lay off it for awhile. |
| Did "B" this morning. Moved squats to 230lbs, and it felt good, especially after I figured out how to look at the wall below the mirror in front of the squat rack, and it helps keep my head locked in a good position, and I am not looking at my form as much in the mirror. Seemed to really help out my last set, and will remember that from now on. Power cleans are getting better, I am getting the form down better and better all the time. |
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Had an "A" day today, and did it in the early afternoon. A big change from the morning time, as many more people were in the gym and me and my roommate felt rushed. Did 240 for squats, and it felt good, no groin problems. Deadlift wasn't very good, with a pull of 295 3 times. I talked to my roommate about it afterwards, as his deadlift was off also, and we both agreed that we were probably both rushed too much, as I was breaking a hellacious sweat the whole time we were lifting. That could have something to do with me getting sick the past couple of days, but I felt much better after the gym. Needless to say, deadlifts will stay where they were today on Monday when we do our next "A" workout. We've got "B" coming up Saturday morning, going to hit the gym kinda early so maybe it wont' be so packed(and heck, it is a Saturday). I think that me and my roommate are both going to get each of our girlfriends on a lifting plan of some sort, got to work with them and see what they want to do, and help them in the nutrition department. Also probably going to show my other roommate how to do some of the exercises in WS4SB, as he is a skinny bastard and liked the program once I told him about it and explained to him how it worked. -Chad |
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I did workout "A" tonight and hit new PRs on my bench and squats. I reset my deadlifts last time, so I am working my way back up on those. Dips were rough tonight, as I've really been struggling with my bodyweight exercises lately. I think this is because I've put on 15 pounds in the last 6 weeks. This month, I'm going to hold my weight steady and 1) improve my chins, pullups, and dips, and 2) hopefully lose some fat around my stomach. |
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Quick Question, because I dont think I saw this is starting strength anywhere.... When Im Deadlifting now, I really just cant grip the bar all the way through my five reps... How do I fix this? Im only up at 210 Deadlifting now, I have no problems pulling the weight up and doing my reps, but I have a really hard time holding on to the bar, it seems like my lift is progressing more than my grip.... And Im using a double overhand grip. I havent had this problem until now Seems like I can usually get to 4 before my hands just physically cant hold the bar anymore...It begins to slip out of my hands Any Ideas? |
Time to start alternating your grip. Usually people take their weak hand and turn it palm forward while the strong hand stays palm towards you. |
+1 During my warm-ups on deadlifts, I use a double overhand grip. Only during the workset do I alternate my grip. |
+1, although I would try keeping the double-overhand grip through as much of your work set as you comfortably can before alternating, even if it's own two reps or something. Rippetoe demonstrates that bicep injuries are common in heavy DLers due to that grip. Plus, it might help your double-overhand catch up. |
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Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe
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Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe