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Sep. 24th, 2009 12:52 pmTronik with drag queens? Hell yes I'm going tonight (I hope that's tonight)
I'm about to drop my workout program and go non-nuclear with the start-from-basics novice training workout by Rippetoe.
Here is the program in lengthy detail (most of the length is just question/answer telling you to shut up and do what he says)
http://startingstrength.wikia.com/wiki/FAQ:The_Program
Here, I think, is the link to the spreadsheet download site:
http://startingstrength.wikia.com/index.php?title=Special:Outbound&u=http%3A%2F%2Fwww.scribd.com%2Fdoc%2F3382978%2FStarting-Strength-Logbook-Calculator
I started Wed but I think I'm going to start over because...while I can do a set of 5 squats into the grass at 255, I think 3 sets of 5 would kill me. So I'm following his "start slow, dumbass" advice and making it so I hit 255 for 3 sets of 5 at week 6 / session 18. In the spreadsheet, all you do is plug your #s into the yellow areas.
Start with maxes - I am going to try and do M-W-F with the folowing entry data:
(formatting wonky but it makes sense if you're looking at the spreadsheet)
Smallest Weight Increment: 5
Test Weight --- Reps (<12) --- 1RM --- 5RM --- lb Increase --- % to Reset
Squat --- --- 200 --- 5 --- 225 --- 200 --- 5 --- 15.00%
Bench Press --- 165 --- 5 --- 186 --- 165 --- 5 --- 15.00%
Deadlift --- 315 --- 5 --- 354 --- 315 --- 10 --- 15.00%
Press --- --- 95 --- 5 --- 107 --- 95 --- 5 --- 15.00%
Power Clean --- 100 --- 5 --- 113 --- 100 --- 5 --- 15.00%
It's an experiment. I'm recruiting if anyone wants to join me - notice I'm starting super low on power cleans (I don't know how to do them yet). I'm planning on usually hitting the Ballston Golds starting 4-4:30 MWF.
It's going to hurt/suck not doing my full workout, but I'm willing to listen if there is a chance of progressing more/faster than I have been. Jury is out.
I'm about to drop my workout program and go non-nuclear with the start-from-basics novice training workout by Rippetoe.
Here is the program in lengthy detail (most of the length is just question/answer telling you to shut up and do what he says)
http://startingstrength.wikia.com/wiki/FAQ:The_Program
Here, I think, is the link to the spreadsheet download site:
http://startingstrength.wikia.com/index.php?title=Special:Outbound&u=http%3A%2F%2Fwww.scribd.com%2Fdoc%2F3382978%2FStarting-Strength-Logbook-Calculator
I started Wed but I think I'm going to start over because...while I can do a set of 5 squats into the grass at 255, I think 3 sets of 5 would kill me. So I'm following his "start slow, dumbass" advice and making it so I hit 255 for 3 sets of 5 at week 6 / session 18. In the spreadsheet, all you do is plug your #s into the yellow areas.
Start with maxes - I am going to try and do M-W-F with the folowing entry data:
(formatting wonky but it makes sense if you're looking at the spreadsheet)
Smallest Weight Increment: 5
Test Weight --- Reps (<12) --- 1RM --- 5RM --- lb Increase --- % to Reset
Squat --- --- 200 --- 5 --- 225 --- 200 --- 5 --- 15.00%
Bench Press --- 165 --- 5 --- 186 --- 165 --- 5 --- 15.00%
Deadlift --- 315 --- 5 --- 354 --- 315 --- 10 --- 15.00%
Press --- --- 95 --- 5 --- 107 --- 95 --- 5 --- 15.00%
Power Clean --- 100 --- 5 --- 113 --- 100 --- 5 --- 15.00%
It's an experiment. I'm recruiting if anyone wants to join me - notice I'm starting super low on power cleans (I don't know how to do them yet). I'm planning on usually hitting the Ballston Golds starting 4-4:30 MWF.
It's going to hurt/suck not doing my full workout, but I'm willing to listen if there is a chance of progressing more/faster than I have been. Jury is out.
