Rippetoe's 3x5 (Page 13 of 13)
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Originally Posted By TripleJ:
Made it to the gym today for the completion of my first full week of SS. Today was workout "A" Squat: 175 3x5 Bench 140 3x5/5/4 DL: 200 1x5 I was able to add 10lbs to my squat and 5lbs to Dead lift. On the bench I got a little over zealous. I think next week I will try 135 again next week and work up from there. It is probably a good idea to purchase some fractional weights because at some point you won't be able to make 5 pound jumps in your presses every workout. Also, are you sure you are eating enough and resting enough? |
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Originally Posted By TripleJ:
Made it to the gym today for the completion of my first full week of SS. Today was workout "A" Squat: 175 3x5 Bench 140 3x5/5/4 DL: 200 1x5 I was able to add 10lbs to my squat and 5lbs to Dead lift. On the bench I got a little over zealous. I think next week I will try 135 again next week and work up from there. Nothing wrong with missing the last rep of the last set. Honestly, I wouldn't drop back on the weight. Either give yourself a few more minutes of rest between sets, or if you miss your last rep on your last set, take a minutes rest and do one more rep. |
America, why won't you wake up?!
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Originally Posted By Texas_Sig:
Is anyone still doing this? Being totally new to weightlifting, I made a lot of good gains on the program. Now, I am doing a hybrid of Starting Strength and the Texas Method. Sort of an "advanced novice" program. I fell off the wagon on my program last year, started back up again about 6 weeks ago, skipped a week's worth of workouts, tonight was my first night working out again in 8 days. Current workout weights (3x5) squat: 215 (previous was 205, so squat still went up) bench: <175 (regressed from 185, I could only safely get 4 reps up @ 175, attempt at 5th would've probably been a failure) push press: 95 power cleans: 135 (might be too high, I can get the weight up, but not really snapping them up) deadlift: 185 (yes I'm a pussy) pullups - struggle to get 5 up, no kipping Body weight: fluctuates between 175 and 180. Deadlifts hampered by low back strength and grip strength (or lack thereof), so I haven't really been following Rippetoe on deadlifts (been doing 135 just to condition my back). |
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Right now.
Squat: 210 3x5 Bench: 140 3x5 Deadlift: 250 1x5 2x8 dips (about to go until failure for two sets though) Squat ^ Pres: 95 3x5 Pendlay Row: 110 3x5 (doing instead of cleans because my gym doesn't have bumper plates) Chinups 2x8 (About to go until failure though) I also run 15-30 minutes after each workout for a complete workout. And swim twice a week for 30 mins to an hour (continuous swimming). I like P.L. but I need endurance also. My weight is about 162 right now... My nutrition isn't perfect (busy broke college student), but I started at like 152-154ish. When I first started I couldn't max out a 1 rep PR on any of the lifts I now do for reps. The program definitely works, I've just been hampered by injuries/poor nutrition. |
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Originally Posted By ICEAGE:
Right now. Squat: 210 3x5 Bench: 140 3x5 Deadlift: 250 1x5 2x8 dips (about to go until failure for two sets though) Squat ^ Pres: 95 3x5 Pendlay Row: 110 3x5 (doing instead of cleans because my gym doesn't have bumper plates) Chinups 2x8 (About to go until failure though) I also run 15-30 minutes after each workout for a complete workout. And swim twice a week for 30 mins to an hour (continuous swimming). I like P.L. but I need endurance also. My weight is about 162 right now... My nutrition isn't perfect (busy broke college student), but I started at like 152-154ish. When I first started I couldn't max out a 1 rep PR on any of the lifts I now do for reps. The program definitely works, I've just been hampered by injuries/poor nutrition. Wait until you tack age on top of that. |
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Originally Posted By ICEAGE:
Right now. Squat: 210 3x5 Bench: 140 3x5 Deadlift: 250 1x5 2x8 dips (about to go until failure for two sets though) Squat ^ Pres: 95 3x5 Pendlay Row: 110 3x5 (doing instead of cleans because my gym doesn't have bumper plates) Chinups 2x8 (About to go until failure though) I also run 15-30 minutes after each workout for a complete workout. And swim twice a week for 30 mins to an hour (continuous swimming). I like P.L. but I need endurance also. My weight is about 162 right now... My nutrition isn't perfect (busy broke college student), but I started at like 152-154ish. When I first started I couldn't max out a 1 rep PR on any of the lifts I now do for reps. The program definitely works, I've just been hampered by injuries/poor nutrition. My genetics suck. 
I've been doing Riptoe's for a while now (1 year) and I've got the following: Squat: 165 x 5 Deadlift: 225 x 5 Bench: 110 x 5 Military Press: 85 x 5 Bent-over Row: 120 x 5 Chin-ups: two sets of 11 I'm naturally skinny as shit (150 lb, probably 10% body fat) at 5'9". I can eat more, but I put on fat pretty easily. RF |
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Originally Posted By refurb:
My genetics suck.
I've been doing Riptoe's for a while now (1 year) and I've got the following: Squat: 165 x 5 Deadlift: 225 x 5 Bench: 110 x 5 Military Press: 85 x 5 Bent-over Row: 120 x 5 Chin-ups: two sets of 11 I'm naturally skinny as shit (150 lb, probably 10% body fat) at 5'9". I can eat more, but I put on fat pretty easily. RF I don't think your genetics is the problem. Your diet is. Start eating a lot more. Yes, you will gain some fat, but you will gain more muscle. And once you have more muscle, it is a lot easier to burn any fat off if you so desire. At your height, you should weight at least 175 pounds. 2% Milk, olive oil, meat, almonds are all good foods that will help you do this. Aim for putting on 1 pound a week. If you overshoot your goal, don't overcompensate and starve yourself. Just keep eating. Also, I noticed your presses were in 5 pound increments. Are you microloading these lifts? Once you start hitting plateaus on these lifts, you should go to 2 or even 1 pound increments to keep the progress going. |
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I have been doing this program on and off for 18 months. I can only imagine where my numbers would be if I had not slacked off.
My best so far: Squat 300 Bench 205 Deadlift 355 Press 145 Clean 145 My goal: Squat 405 Bench 315 Deadlift 500 Press 185 Clean 225 I am 5'9 and 180 pounds squishy. I want to be 185 solid. 
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I've been doing the program for about 3 weeks. Those 5 lb increments really add up fast!
So far: Squat: 225, I think I need to reduce weight and work on my form. I have a hard time staying back on my heels at this weight. Also, my hip flexors and knee is killing me. I had an ACL done about 8 years ago and I'm afraid if my form isn't perfect I'm going to fuck up my knee again. My left leg(acl) is still smaller than my right leg, and I can't seem to get the muscles to grow again. Deadlift: 250 Benchpress: 185 Bent over Rows: 125 Dips: 2x8, gonna try some weighted dips today. Pullups: I still suck at these, I've been trying some negatives to build up some strength, but progress has been slow. Overhead press: 115, been stuck here for the last 2 workouts. |
"Fat, drunk, and stupid is no way to go through life son".
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Fuggles, that is great progress for 3 weeks! Are you eating and sleeping a lot? I had to increase my calories to keep progressing. You'll stall quickly if you aren't eating and sleeping enough.
I backed my weight down to work on my squat form too. If you don't have the form down tight at the lower weights you will definitely fail once the weight gets over 300. I try and read his Starting Strength book between sets, and I'm amazed at how many little details you can pick up. |
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Originally Posted By refurb:
Originally Posted By ICEAGE:
Right now. Squat: 210 3x5 Bench: 140 3x5 Deadlift: 250 1x5 2x8 dips (about to go until failure for two sets though) Squat ^ Pres: 95 3x5 Pendlay Row: 110 3x5 (doing instead of cleans because my gym doesn't have bumper plates) Chinups 2x8 (About to go until failure though) I also run 15-30 minutes after each workout for a complete workout. And swim twice a week for 30 mins to an hour (continuous swimming). I like P.L. but I need endurance also. My weight is about 162 right now... My nutrition isn't perfect (busy broke college student), but I started at like 152-154ish. When I first started I couldn't max out a 1 rep PR on any of the lifts I now do for reps. The program definitely works, I've just been hampered by injuries/poor nutrition. My genetics suck.
I've been doing Riptoe's for a while now (1 year) and I've got the following: Squat: 165 x 5 Deadlift: 225 x 5 Bench: 110 x 5 Military Press: 85 x 5 Bent-over Row: 120 x 5 Chin-ups: two sets of 11 I'm naturally skinny as shit (150 lb, probably 10% body fat) at 5'9". I can eat more, but I put on fat pretty easily. RF Agree with other person that said not genetics. It's diet. If you are a "hard-gainer" you need to do the gallon of milk that goes with the Starting Strength program. Keep in mind, starting strength is geared for high school kids to put on weight and strength rapidly. It isn't for everyone. |
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Originally Posted By sgtgeo: You aren't doing yourself any favors by doing rows instead of power cleans, and it was a error that I made as well. You'll find that when you start programing the power clean, that your squat, dead lift and press numbers will improve as well (not to mention that it allows you to press without the need for a rack)Been doing the Ripp for a few weeks. Also doing crossfit a few times a week Squat 155––>200 Bench Press 135––>160 Deadlift 255––>305 Military press 75––>95 Bent row 100––>130 No failures yet  |
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Originally Posted By VTHOKIESHOOTER:
Originally Posted By sgtgeo:
You aren't doing yourself any favors by doing rows instead of power cleans, and it was a error that I made as well. You'll find that when you start programing the power clean, that your squat, dead lift and press numbers will improve as well (not to mention that it allows you to press without the need for a rack)
Been doing the Ripp for a few weeks. Also doing crossfit a few times a week Squat 155––>200 Bench Press 135––>160 Deadlift 255––>305 Military press 75––>95 Bent row 100––>130 No failures yet
Yeah YET! I do get power cleans in at Crossfit. At home a power clean failure and dropping the bar would be bad. My workout area is upstairs |
If you are wearing a Lab Coat and safety glasses you can't get hurt
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Coming up on 3 months of doing the beginner program. Initial starting weights were a bit light for the lower body exercises in order to allow adaptation and a focus on form without getting hurt. One ding along the way kept me from deadlifting for ~3 weeks (9-29 Jan) which put squat back in front of deadlift, but here's the progression for 3x5 since 20 November
Squat 115 --> 250 Bench 135 --> 190 OHP 65 --> 115 DL 135 --> 240 I did minimal endurance work from beginning SS until mid January. Since mid January, I've been doing ~30 minutes of easy running or hard, short interval cycling 4 days/week (non-lift days). Adding that back in corresponded with a slowdown in squat improvement. Not sure how much of that is from the extra work and how much of that is just diminishing returns. Have not incorporated cleans yet, though I am pondering doing so. Not much accessory work either. If I feel like there's something left after a workout, I'll do a set or two of dips or chins. If I feel like I've shot my wad, I leave. I used to squat quite a bit, but no low bar, not this deep, and never consistently used weight over 225. I've really enjoyed the change of pace from the 35-40 miles per week of running with a bit of cycling mixed in that I was doing last summer/fall, though I'm trying to figure out how to get my running and cycling mileage back up a bit when the weather improves. That will probably mean dropping to 2x/week in the gym through the summer. |
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Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. |
"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By sitdwnandhngon: If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. How do you know when to switch up programs? |
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Originally Posted By NY_Shooter: How do you know when to switch up programs? Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. How do you know when to switch up programs? When progress slows or stops. If you keep stalling, deloading and stalling again, it's time for new programming. |
"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By sitdwnandhngon: When progress slows or stops. If you keep stalling, deloading and stalling again, it's time for new programming. Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. How do you know when to switch up programs? When progress slows or stops. If you keep stalling, deloading and stalling again, it's time for new programming. Gotcha. Thanks. So far, I've stalled on OHP I think 2x, and bench 1x. Didn't need to deload. Just kept the weight the same for the next session and was able to get 5x5. But damn, OHP is a bitch. My least favorite lift and the one I struggle with the most. |
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Originally Posted By NY_Shooter: Gotcha. Thanks. So far, I've stalled on OHP I think 2x, and bench 1x. Didn't need to deload. Just kept the weight the same for the next session and was able to get 5x5. But damn, OHP is a bitch. My least favorite lift and the one I struggle with the most. Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. How do you know when to switch up programs? When progress slows or stops. If you keep stalling, deloading and stalling again, it's time for new programming. Gotcha. Thanks. So far, I've stalled on OHP I think 2x, and bench 1x. Didn't need to deload. Just kept the weight the same for the next session and was able to get 5x5. But damn, OHP is a bitch. My least favorite lift and the one I struggle with the most. There's some good writeups over on Reddit regarding beginner programs if you look around. The consensus is that the problem with them is people stay on them way too long. You are supposed to jump in, run it for a few months to get your numbers rapidly to where things are actually feeling heavy, then use that data to start a more sustainable program. |
"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By sitdwnandhngon: There's some good writeups over on Reddit regarding beginner programs if you look around. The consensus is that the problem with them is people stay on them way too long. You are supposed to jump in, run it for a few months to get your numbers rapidly to where things are actually feeling heavy, then use that data to start a more sustainable program. Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. How do you know when to switch up programs? When progress slows or stops. If you keep stalling, deloading and stalling again, it's time for new programming. Gotcha. Thanks. So far, I've stalled on OHP I think 2x, and bench 1x. Didn't need to deload. Just kept the weight the same for the next session and was able to get 5x5. But damn, OHP is a bitch. My least favorite lift and the one I struggle with the most. There's some good writeups over on Reddit regarding beginner programs if you look around. The consensus is that the problem with them is people stay on them way too long. You are supposed to jump in, run it for a few months to get your numbers rapidly to where things are actually feeling heavy, then use that data to start a more sustainable program. Sounds like I'm pretty much there then. None of the lifts feel easy. I'll have to look into some other programs to start soon. |
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Originally Posted By NY_Shooter: Sounds like I'm pretty much there then. None of the lifts feel easy. I'll have to look into some other programs to start soon. Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. How do you know when to switch up programs? When progress slows or stops. If you keep stalling, deloading and stalling again, it's time for new programming. Gotcha. Thanks. So far, I've stalled on OHP I think 2x, and bench 1x. Didn't need to deload. Just kept the weight the same for the next session and was able to get 5x5. But damn, OHP is a bitch. My least favorite lift and the one I struggle with the most. There's some good writeups over on Reddit regarding beginner programs if you look around. The consensus is that the problem with them is people stay on them way too long. You are supposed to jump in, run it for a few months to get your numbers rapidly to where things are actually feeling heavy, then use that data to start a more sustainable program. Sounds like I'm pretty much there then. None of the lifts feel easy. I'll have to look into some other programs to start soon. Well, it shouldn't feel easy, but you shouldn't be banging your head against a wall either. 531 Boring But Big is where a lot of people go next. |
"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By MAbowhunter: That's my plan when I finish starting strength in probably two months or so. Originally Posted By MAbowhunter: Originally Posted By sitdwnandhngon: Well, it shouldn't feel easy, but you shouldn't be banging your head against a wall either. 531 Boring But Big is where a lot of people go next. That's my plan when I finish starting strength in probably two months or so. I did it way too early and saw some good ass and shoulder gains. If I wasn't such a program hopper it probably would have done a lot more. |
"The problem with some people is that they are still alive" - Grumpy Cat
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Originally Posted By sitdwnandhngon: Well, it shouldn't feel easy, but you shouldn't be banging your head against a wall either. 531 Boring But Big is where a lot of people go next. Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Originally Posted By sitdwnandhngon: Originally Posted By NY_Shooter: Tag for later reading. I'm a few months into SL5x5. The program in the OP looks to be very similar, besides the accessory work and set count. If you are a few months into SL you should be looking into moving into more intermediate programming soon, going to SS will just peak you. Texas Method is another Rippetoe programming system that builds off the work done in 3x5 phase of SS. How do you know when to switch up programs? When progress slows or stops. If you keep stalling, deloading and stalling again, it's time for new programming. Gotcha. Thanks. So far, I've stalled on OHP I think 2x, and bench 1x. Didn't need to deload. Just kept the weight the same for the next session and was able to get 5x5. But damn, OHP is a bitch. My least favorite lift and the one I struggle with the most. There's some good writeups over on Reddit regarding beginner programs if you look around. The consensus is that the problem with them is people stay on them way too long. You are supposed to jump in, run it for a few months to get your numbers rapidly to where things are actually feeling heavy, then use that data to start a more sustainable program. Sounds like I'm pretty much there then. None of the lifts feel easy. I'll have to look into some other programs to start soon. Well, it shouldn't feel easy, but you shouldn't be banging your head against a wall either. 531 Boring But Big is where a lot of people go next. Thanks. I'll look into it. |