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Old 10-13-2008, 10:04 AM   #21
Ryan Whipple
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Re: Ryan's Log.

Monday:

Squat:
5x95 WU
3x115 WU
2x130 WU

5x145 PR!
5x145
5x145

Bench:
5x95 WU
3x105 WU
2x115 WU

5x120 PR!
5x120
5x120

Deadlift:
5x111 WU
3x161 WU

5x181

13 Pullups

Two PR's today, with a PR in the deadlift close at hand! I'm stoked about this! It was an odd combination of very-heavy yet not-too heavy. More specifically, a lot went wrong on the rest and diet front the other day, so I wasn't prepared to perform as well as I knew I was capable of. I woke up with random shin pains at 3AM, so I lost sleep. Then I felt like I was hung over (Though I went drinking SATURDAY night! WTH?) Fell asleep again at 3:45ish, then got up for an earlier-than-usual workout. Only now I was feeling sick to my stomach, so I didn't eat breakfast. My body knew this by the time I got to the gym: elevated heart rate, shaky feeling...not good. However, I still set two PRs. I'm going to eat more and sleep better today and tomorrow and keep the PRs going on the squat. The bench was easy...I see 135 coming up no problem. Can't wait for Wednesday!
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Old 10-15-2008, 09:21 AM   #22
Ryan Whipple
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Re: Ryan's Log.

Wednesday:

Squat:
5x105 WU
3x120 WU
2x140 WU

5x150 PR!
5x150
5x150

Press:
5x75 WU
3x85 WU

5x95
5x95
5x95

Power Clean
3x65 WU

3x100
3x100
3x100
3x100
3x100

I was stoked to hit a squat PR for the second day in a row! In fact, I'll soon be approaching my previous 1RM (170), for 3 sets of 5! I'm also rapidly closing in on PRs in the Press and Power Clean.

As a side note, I think I'm really nearing stalling on the squat. I think diet is my main problem at the moment, since my weights are still relatively light. I think my body is having problems digesting the huge quantities of food I am choking down: I am considering HCl as mentioned in another thread. I'm fairly certain I'm eating enough calories...but I'm not so sure I'm getting the nutrition I need.
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Old 10-17-2008, 06:31 PM   #23
Ryan Whipple
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Re: Ryan's Log.

Friday:

Squat:
5x95 WU
3x115 WU
2x135 WU

5x155 PR!
5x155
5x155

Bench:
5x95 WU
3x105 WU
2x115 WU

5x125 PR!
5x125
5x125

Deadlift:
5x111 WU
3x161 WU

5x191 PR!

Wow, three PRs in a day! My squat form was a little shaky, so I'll appreciate the 2 days recovery. I clearly need to eat more; some strange sitautions in the past week have interfered with eating. I gotta fix that and keep moving on!
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Old 10-20-2008, 07:56 PM   #24
Ryan Whipple
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Re: Ryan's Log.

Monday:

Squat:
5x65 WU
2x95 WU

5x115
5x115
5x115

1x155

Press:
5x65 WU
3x85 WU

5x100 PR!
5x100
5x100

Power Clean:
3x110
3x110
3x110
3x110
3x110

I reset my squat because my form was falling apart after setting a PR in three consecutive workouts. I went from 155 back to 115. However, during my reset phase, I have decided to do a heavy single to stay used to those weights. I did set a PR in my press though! My previous 1RM is 115, so I'm not far away from busting that! I'm amazed at how this program produces such regular, linear progress. I'm also amazed at the weight I've put on. I've grown more than a collar size in my shirts, had to buy new uniform pants, and my legs are getting too big for my jeans. Before I did the program I wouldn't have believed this type of change was possible, now I'm excited to keep it going!
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Old 10-20-2008, 09:22 PM   #25
Chris Scott
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Re: Ryan's Log.

Quote:
Originally Posted by Ryan Whipple View Post
Monday:

Squat:
5x65 WU
2x95 WU

5x115
5x115
5x115

1x155

Press:
5x65 WU
3x85 WU

5x100 PR!
5x100
5x100

Power Clean:
3x110
3x110
3x110
3x110
3x110

I reset my squat because my form was falling apart after setting a PR in three consecutive workouts. I went from 155 back to 115. However, during my reset phase, I have decided to do a heavy single to stay used to those weights. I did set a PR in my press though! My previous 1RM is 115, so I'm not far away from busting that! I'm amazed at how this program produces such regular, linear progress. I'm also amazed at the weight I've put on. I've grown more than a collar size in my shirts, had to buy new uniform pants, and my legs are getting too big for my jeans. Before I did the program I wouldn't have believed this type of change was possible, now I'm excited to keep it going!
Good for you, buddy! Gotta love the Bionic Man thing, huh? "We can rebuild him. Make him better than before."
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Old 10-22-2008, 12:44 PM   #26
Kekoa Kuamo'o
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Re: Ryan's Log.

Hey Ryan!

Just noticed your log and thought I'd say hi. Alex says hi too and hopes you're doing well. I'm doing SS as well although I don't have a log. Keep it up!
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Old 10-22-2008, 07:24 PM   #27
Ryan Whipple
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Re: Ryan's Log.

Wednesday:

Squat:
5x75 WU
3x95 WU
2x115 WU

5x125
5x125
5x125

5x155

Bench:
5x95 WU
3x115 WU

5x130 PR!
5x130
5x130

Deadlift:
5x111 WU
2x161 WU

5x201 PR!

Kekoa! Good to hear from you two!

I'm not sure where you are or what you're doing since you both dropped off the face of the earth (by which I mean facebook, which is pretty much the same thing ) How are things? Where are you two? I'm doing just fine here...school is tough but I'm finding my routine. Going from the hill to totally unsupervised was a bit of a shock but right now I'm loving life in sunny Arizona!

How did you find out about SS? Do you plan to put your log here? Let me know what's up, post here or PM!
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Old 10-23-2008, 03:39 PM   #28
Kekoa Kuamo'o
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Re: Ryan's Log.

Yeah, I know that leaving facebook is pretty much akin to death. Well we are in good ole West Texas right now. I'm stationed at Sheppard awaiting pilot training and she is stationed at Dyess working maintenance on the B-1. Our bases are about 2.5 hours apart so it's not terrible.

I'm doing a desk job right now for casual and I have a lot of time during the day so I think I'll start up a SS log. Sheppard is actually in Wichita Falls where Mark Rippetoe lives so I bought a copy of SS 2nd edition from his personally to get started. I'd done Bill Star's 5x5 before I discovered SS, and I'm still a novice so SS was better suited for me. I'll let you know when I get a log going.

What school are you going to at AZ?
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Old 10-23-2008, 04:47 PM   #29
Ryan Whipple
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Re: Ryan's Log.

I'm at University of Arizona in Tucson. It's always nice weather and I live about 1 mile from the building all my classes are in, so I can bike every day...I really like it here. All my teachers but one are great. The other one is good too, but he's so precise that it's hard to talk about things in general terms before getting more specific. It's made editing my research paper hell so far! Oh well, maybe when I'm a subject matter expert I'll be the same way...

I'm not familiar with the Bil Starr 5x5; how does that program run and what were your experiences with it? What weights did you start at and where did you end up? As you can see by my log, I started pretty low (intentionally, in order to let me get used to it) but between lifting hard, sleeping hard, and a gallon of milk a day, I've put more weight on the bar as well as myself. Within a few weeks I'll be doing previous 1 rep max's as 3 sets of 5! I'm going to enjoy following your progress; sometimes it's a little hard to believe my own improvement.

There is a SS Women's thread, if you can talk Alex into it. I don't know what she's doing these days (how're her knees?) but judging by the women in that discussion, it works equally well for the ladies. (Not getting huge, just considerably stronger).

Enjoy the free time while you have it; nothing helps you lift hard like eating/sleeping right, which are much easier to do when few other things are weighing on you. Good luck with it
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Old 10-24-2008, 08:00 AM   #30
Kekoa Kuamo'o
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Re: Ryan's Log.

Congrats on getting grad school! Alex and I are doing a master's program online to it out of the way for now, and might be able to do a residence program in the future.

She's doing a lifting class at Gold's Gym that involves squats, deads, rows, bench, hang cleans and a bunch of other lifts in more of a circuit training environment. Her knees are good since she doesn't run, but she's had some neck pain from a car accident years ago. I might browse the women's SS log with her and see if SS would be something she wants to do, but she really enjoys the training she is doing now and I think that is very important.

I've got a paper log of about a year's worth of lifting, so I'll check it to see what my progress has been.
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