Galjour58

OK Folks I wanna use this tool in order to track progress and gain constructive criticism. I am a 36 yr old male and have been lifting since 15. I have a friend who told me I was way overtrained and needed to take a look at this workout. I see on the board that lots of people here follow Rippetoe. I love this workout and I can see good results coming from it. I also have a goal to compete in a Special Olympics Fund Raiser next year and I dont wanna embarrass myself. I know its for a good cause, but I still want to shoot for something. Any advice or info would help. All lifts are legit and I am coming back from shoulder impingement, so my presses are not where they should be yet. Here is where I am as of today Thursday April 17th, 2008:

Monday April 14th, 2008 Workout A

* Squat 3x5 working sets 400lbs - all lifts good - felt great
* Strict Press (standing) 3x5 working sets 135lbs - all lifts good - feeling stronger in my shoulder
* Power Cleans 5X3 working sets 165lbs - working on technique - all lifts good

Wednesday April 16th, 2008 Workout B

* Squat 3x5 400lbs all lifts good - feeling strong
* Bench Press 3x5 205lbs - all lifts good - will gradually increase - cautious of shoulder - but felt good
* Back Extensions (unweighted) 5x10 and Chin-Ups 3x Failure

Galjour58

Friday April 18th, 2008

Feeling a little soreness in my spinal erectors - took a little extra time to warm-up and stretch. Got going once I got the joints loose though. Its Saturday morning and I feel like I worked hard yesterday, so here goes yesterday's workout:

* SQUAT - all warm-up lifts same as M/W 400# 3x5 all lifts good go up 2.5% next week
* STRICT PRESS - went up on working sets to 3 sets x 5 @ 140# increase next week
* DEADLIFT - 160#2x5, 240#x3, 340#x2 & 400#x5 - Last set was killer but successful - increase 2.5% next week

I am becoming convinced that alot of us overtrain - with or without anabolics. I met a young inspiring trainer who is very knowledgable and even at 36 I am just beginning to learn more about myself physically. Hindsight is truly 20/20 - LOL Please post your comments and critiques - especially if you've followed a Rippetoe Program - Thanks and God Bless

Galjour58

Monday April 21st, 2008

Feelin good, just getting used to the weight. Whoever said this program is easy isn't using their maximum wieght. Here goes Mondays numbers and all lifts were successful.

* SQUATS warm-up sets: 2@45#x5, 160#x5, 245#x3, 325#x2 & 3 working sets of 5 @ 410#
* BENCH PRESS warm-up 2@45#x5, 105#x5, 150#x3, 190#x2 & 3x5 @215#
* POWER CLEANS warm-up 2x5@45#, 90#x5, 115#x3, 140#x2 & 5x3 @170#
Thats Monday's Workout

Wednesday April 23rd, 2008

* SQUAT - all warm-up sets same as Monday
Working Sets: 3x5 @410# - all lifts good - a little tight
* STRICT PRESS - 2x5 @45#, 5@75#, 3@100#, 2@120#, Working Sets: 3x5 @ 145# felt strong and smooth
*Back Extensions 5x10 (unweighted) & Chin-Ups 3 sets to failure

All in all a very challenging workout. I usually do my first two major lifts at lunch - because of time restraints - then the third in the evening. All done in one workout yesterday though. Im liking this workout alot.

Galjour58

OK OK,

Those who wanna flame - go ahead I deserve it. - LOL I started this workout full of p and vinegar, but then started wondering why squat heavy three times a week. Ive never done that. I know better, but I saw this Rippetoe workout and thought Id try it. Well I am re-vamping it toward my own powerlifting workout - HYBRID seems to be the popular name now. After dealing with a cold and some IT Band issues I took that time to get my workout straight - 3 x a week - Squat Day, Bench Day and Deadlift Day. Yeah boring but its my life. U know how the lateral dorsimus muscle overlaps the uvulus - OK Ron Burgundy kicked in a second. I started back on Thursday and feel like I bagan something great for me - Some Westside Barbell, some Rippetoe - I dont think I can do wrong, just dont overtrain. I did two days in a row this week to get to the weekend to rest for the MWF starting Monday.

Thursday May 1st, 2008 BENCH PRESS DAY

Bench Press 3x5 working sets @ 220#
2x5@45#, 5@110#, 3@150#,2@195# then WORKING SETS 3x5@220#
Close Grip Floor Press
3x8: 145#x8, 2 sets @165#x8
1/4 Dips (weighted)
2x8: 8kg KBx8, 12kg KBx8
Seated Rows
2x8 @ 160#
Power Cleans 5x3 working sets @175#
2x5@45#, 5@90#, 3@115#, 2@140# - 5x3@175#

Galjour58

Friday May 2nd, 2008 Deadlift and Pull-up Day

Deadlift - 1x5
2x5@160#, 3@245#, 2@345# 1 working set of 5@410#
Rack Pulls - singles to max
455#, 505#, 555# - all good; definitely feel it today
Still Legged Dead Lifts 3x3
225#, 315#, 365#
Pull Ups (assisted) 3x failure
Light Hang Snatch
3x6 @ 85#

Please Add input if feel neccessary - THANKS

Galjour58

Galjour58

Monday May 5th, 2008 SQUAT/STRICT PRESS DAY

Squats 3x5 working sets 420# all lifts good
Box Squats 3x3 w/ 315# all lifts good
Box Jumps 4x3

Strict Press 3x3 working sets w/165#
Push Press 3x3 165#, 185# and 205# then 1 rep @ 225#

NOTE: Still working on some IT Band soreness. Taking a little extra time to stretch and do cardio on off days w/core and flexibility exercises. Noticing my weak areas when doing olympic lifts. Lots of core and low back strenthening needed.

As rhe weight goes up I dont want to compromise my form or get injured. I am becoming more interested in the westside stuff, and olympic lifting periodicals.