Newbie00's Workout Journal

[Newbie00]

Okay so today I was my first day starting the Riptoe's starting strength guide.

So going by Riptoe's guide my workout looked like this:

3x5 Squats
3x5 Bench Press
1x5 Dead Lift

I really need to work on my Squats, I was only doing 25 lbs. on each side and on my 3rd set 5 rep I couldn't even get it up I lost all strength in my legs and ended up almost falling over it was kind of embarassing someone had to come help me .

For my Bench Press I was only doing 15 lbs. on each side but was atleast able to get through all my sets and reps.

For the 1 set of dead lifts I was doing 35 lbs. on each side and did those without a whole lot of difficulty.

Wednesday my workout looks like this:

3x5 Squats
3x5 Standing Militaray Press
3x5 Pendlay Rows

My question is this, since I could not finish my 5th rep on my 3rd set for my squats, should I keep the same weight? From reading the riptoe's guide it says each workout I should be increasing the weight bit by bit, but if I can't even complete my 3 sets with 25 lbs. should I stick with that?

Thanks guys

[LiftGirl]

Originally Posted by Newbie00

My question is this, since I could not finish my 5th rep on my 3rd set for my squats, should I keep the same weight? From reading the riptoe's guide it says each workout I should be increasing the weight bit by bit, but if I can't even complete my 3 sets with 25 lbs. should I stick with that?

You are off to a great start!

Keep the weight where it is until you can complete all the reps without much difficulty.

[DamnImGood]

I say go up in weight, but you do want to get that 5th rep. Even if the weight is heavy enough to where you can do 4 your going to get stronger anyways.

For example lets say u do this:

Squats
5x5

1st set is with lets say 250
2nd 275
3rd 300
4th 315
and 5th 325

If you get 5 reps with the first 4 sets but only get lets say 3 on the 5th set stick with that until you get 5 with 325. Then up the weight. Remember the only way to get bigger is to get stronger!

[Newbie00]

Okay so today was my second day of the Riptoe's Starting Strength guide.

So Today I did:

3x5 Squats - 20 lbs. each side last 2 sets
3x5 Military Press - 10 lbs. each side
3x5 Power Cleans - 10 lbs. each side

So my Squats were even more pathetic this time . I tried doing 25 lbs. eachside but on my first set I already started struggling and almost couldnt get up on my last rep so I reduced the weight to 20 lbs. each side.

I guess my recovery time is taking longer . My legs were alittle sore before I even started my workout.

Also my whole body was real shakey, like when I was doing the Military Press my arms and legs were shaking so much .

I dont know how I am going to make improvements if I can't even increase the weight like the guide is saying too .

[LiftGirl]

It takes time to build up the strength to be able to increase the weights. No one gets strong overnight. Stick with it and you will see improvement!

[steve7]

What made you start with 25 lbs on each side?

If you ask me, you're being too aggressive. Your form should not be breaking this soon into the routine.

The 5x5 workout is very productive if you don't abuse it. Abuse comes into play when you a) pick too heavy of weights to start or b) progress too aggressively as your strength increases.

If you're failing in the squats, your form almost certainly broke which is a very serious matter. It would be most excellent if you could capture a video of your squat... we'd be able to help you much better.

[Newbie00]

hrmm... Thanks steve I never thought about that. I guess I will reduce the weight until I can do it without much problems. Tomorrow i'll try doing just 20 lbs. on each side I seemed to have been able to do that alright so i'll see how that goes.

As far as a video I can't really do that . I dont have a video camera. Thanks for the advice though appreciate it.

[steve7]

Understood and no problem.

Always keep this in mind: It's always easier to learn proper form from the get go than it is to relearn form over top of poor motor patterns.

Once habit and motor patterns are formed, it's a hard, hard thing to break!

Squats are a tough exercise. When you add a load to it that's above your current capabilities, the chances of grooving those motor patterns correctly are slim to none.

So be overly conservative is my point.

Do just the bar if you have to. I've worked with a lot of clients where, in some cases, we simply start with body weight.

[Newbie00]

yah I definetly need to work on my form probably with my squats. I mean I use to workout for a little while when I was younger but not very much and when I did squats then I was doing them wrong, I was maybe going down to parallel thats it, but what I've been reading is you want to go as far down as possible almost like trying to touch your butt to the ground.

[steve7]

No, you don't want to touch your butt to the ground. I am an advocate of full squats though, which means you go as low as your mobility will allow. In good cases this happens to be a few inches below parallel, where the crease of your hips is lower than the tops of your knees.

I posted something with excellent instruction and videos regarding the squat earlier today... if you search for my posts, you'll find it. I highly suggest you read, if not the entire thing, at least the portion about squatting.

I believe I titled the thread, "the basic lifts."

[Newbie00]

Oh okay will do thanks steve

[CliffA74]

Howdy Newbie!
Steve's posts are excellent, go find them.

Remember, you are LEARNING.
As such, cut yourself from frigging slack.
If you keep comparing yourself to everyone else, you will go beyond your limits and hurt yourself. And that would suck. So don't do it.

I found my old journal from 8 years ago. I had laid off exercise at that point for many, many moons. I was struggling for 10 pushups, 10 BW squats and 10 crunches. I am much better now. I can do all sorts of things.
Slow progress works. Consistency works. Fast progress is actually not progress, as it leads to injury, which derails you.

So go easy. Try the BW squats, then the bar. Learn great form now.

Or keep the goblet squat in mind. It teaches good form, in my opinion.

Have fun!

[Newbie00]

Okay so today was my third workout of the program and first completed week.

I did:

3x5 Squats - 20lbs. eachside
3x5 Bench - 15lbs. eachside
1x5 Deadlift - 35lbs. eachside

The Squats still gave me a little trouble by the 3rd set but I was able to complete my sets and reps. Should I increase the weight for my Monday workout or should I keep it the same again?

[steve7]

I honestly would have dropped lower than that. Reason being, you are learning the movement. You don't want to be struggling during any of the reps of any of the sets... at least not until you are 100% confident that you have exceptional form.

I understand the desire to improve.

But we all improve from unique foundations. You have a choice of what you want that foundation to be. It can be a) starting with challenging weights in a difficult exercise so you acutely feel accomplished or b) start with easy weights in a challenging exercise to groove perfect motor patterns.

With (a) you will certainly feel good about yourself right now. You might even get sore in your leg muscles and that eggs you on to do more. But the fact remains that if form isn't learned properly from the get go, chances are high that you'll run into problems down the road... and those won't be so simple as, "should I add weight or not."

With (b) you build a much more stable foundation to build upon. You're doing this for life, I presume. So the more stability in the foundation, the greater your success will be down the road.

With all that said... my answer to your question would be stay at that weight until you are comfortable with your form. This would be the most aggressive I'd recommend in your case.

[Newbie00]

Hi guys, so I missed my workout yesterday because I was celebrating thanks giving wtih family. And today I had an ultimate frisbee Game and I re-injured my toe .

I had a toe injury from baseball over the summer and I think I may have re-injured it. It's really sore especially when I'm just on my toes.

My question is am I still okay to workout tomorrow? I really don't want to fall behind just when I was finally getting started . So I just want your guys opinion on whether or not I should workout.

Thanks guys