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RENEGADE'S "Rippetoe vs Controlled Labs" LOG

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  • RENEGADE'S "Rippetoe vs Controlled Labs" LOG

    Overview
    I'll be logging my stack of Controlled Labs supplements (unsponsored) in regards to results while following Rippetoe's Starting Strength routine, which can be found here.
    http://forum.bodybuilding.com/showthread.php?t=998224

    The routine is designed for beginners, but my strength is lagging. For 2 years I've been lifting strictly for size, and vanity. I'm trying to add functional strength by doing my first ever full-body split.

    Statistics
    • 22yrs old
    • 5'8"
    • 163lbs starting
    • goals: lean bulk
    • ecto / meso
    • training history: 2 years seriously, HVT training. started @ 129lbs



    Supplements
    • Green MAGnitude
    • Purple WRAATH
    • Glycer GROW
    • Fish Oil
    • Syntrax Nectar Protein
    • Universal Uni-Liver
    • Anti-Oxidant: Grape Seed Extract
    • Anti-Oxidant: Green Tea Extract
    • Multivitamin

    Workouts

    Week 1:
    Day 1 - Workout A
    Day 3 - Workout B
    Day 5 - Workout A
    Week 2:
    Day 1 - Workout B
    Day 3 - Workout A
    Day 5 - Workout B
    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift
    3x8 Chinups
    Workout B

    3x5 Squat
    3x5 Standing military press
    3x5 BB/Cable Rows
    3x5 Dips

  • #2
    Good luck, looks like a good program and nice supplements



    I am gonna follow this log *subscribes*

    Comment


    • #3
      Originally posted by DavyO
      Good luck, looks like a good program and nice supplements



      I am gonna follow this log *subscribes*
      Thanks for the post bro!

      Comment


      • #4
        Day 1 - Monday

        Supplements
        • Green MAGnitude - 1 scoop Pre-Workout
        • Purple WRAATH - 1 scoop Pre-Workout
        • Glycer GROW - 1 scoop Pre-Workout

        Workout A

        3x5 Squat
        3x5 Bench Press
        1x5 Deadlift
        3x8 Chinups

        Thoughts
        First of all, Ive been doing the Rippetoe for about 3 weeks but haven't logged any yet. The beginners program is geared at making gains every week. Although I'm not expecting such, the basic setup of the routine and full body style really appealed to me. I try to make gains every week but it's harder for me because I've lifted in the past.

        My squat and chins today were really strong. My deadlift is weaker than my squat, because I have a bad lower back due to sports injury when I was younger. i still do the deads, but I do them lighter and slower with good form.
        Last edited by RenegadeRows; 01-15-2007, 03:27 PM.

        Comment


        • #5

          Renegade's Tips
          I've decided to compile a list of points to keep in mind when doing Rippetoe or Full body workouts. This information is flying around the boards and books, but I thought I would centralize what I've learned the past few weeks.

          Might as well share the information for those who follow along with my log, as a sort of Thanks... Alot of this info I've gotten from Mark Rippetoe's book...

          • Always take a day off in between doing full body splits.
          • Make sure your protein is high, antioxidants, and vitamins are being taken religiously.
          • Warmup sets are very important. I do 2-3 with lighter weight for EVERY exercise before doing heavy weight / work sets.
          • Squats 3 times a week? What are you nuts? That's what I said too. This program is based on squats, and alot of the success lies in this exercise.
          • Always do squats first!
          • One set of deadlifts? It's because squats and DL's work alot of the same muscle groups (most) ... therefor training 3 sets of DL's on the same day would lead to possible injury or overtraining.
          • Start light weight at the beginning of the cycle, to get your body ready for the task ahead and the personal records often.
          • Ancillery exercises such as situps, curls, skullcrushers, should be done after the first 3 weeks of training.
          • Full-body splits will tax your CNS, therefor rest and recovery is essential. None of the "I feel good, I'm going to lift." You must let your body REST!!!
          • Keep your calories high on this program.
          • Supplements like Controlled Labs products will definately give you energy and help you recover from these workouts. I was quite surprised how much 5 rep sets, especially squat > dl > bench right after another makes me feel. Very beaten down!
          • 3 sets of 5 doesn't sound like much, but with heavy weight, compound movements and warmup sets your workouts will last 45+ mins depending on your speed.
          • This program WILL make you pleateu after a few months, so take a rest or change your programming up.

          Anymore questions can go here:

          http://forum.bodybuilding.com/showthread.php?t=998224

          Comment


          • #6
            Day 2 - Tuesday

            Supplements
            • Green MAGnitude - 1 scoop midday
            • Purple WRAATH - 1 scoop midday

            Rest


            Thoughts
            I'm resting up today, taking in alot of protein. DOMs is pretty pronounced today, in my chest, lower lats, lower back and legs. Shoulders are a bit sore today too. I was very tired last night, I didn't want to wake up this morning.

            Comment


            • #7
              Great tips bro

              Why do u take the PW on your non-training days?

              Keep up the good work

              Comment


              • #8
                Originally posted by DavyO
                Great tips bro

                Why do u take the PW on your non-training days?

                Keep up the good work

                I take the PW on non training days to enhance recovery. I figure it's not that expensive, and it reduces the DOMs / helps my recovery. It also tastes good with the GM!
                Last edited by RenegadeRows; 01-16-2007, 10:19 AM.

                Comment


                • #9
                  Nice thread keep it running!
                  Do or do not. There is no try!

                  Comment


                  • #10
                    Originally posted by RenegadeRows
                    I take the PW on non training days to enhance recovery. I figure it's not that expensive, and it reduces the DOMs / helps my recovery. It also tastes good with the GM!
                    Sounds good

                    Comment


                    • #11
                      Day 3 - Wednesday

                      Supplements
                      • Green MAGnitude - 1 scoop midday
                      • Purple WRAATH - 1 scoop midday

                      Rest


                      Thoughts
                      Didn't make it today. Whole body was hurt, tired, weak. I think I'm fighting off a cold. I slept about 13 hours yesterday. I'll have to make up for it today.

                      Don't work through pain/sickness with a full body workout like this. Especially when your lifting heavy weights! I wanted to lift real bad yesterday, but I know my lifts would have been weak and theres a potential for injury.

                      Comment


                      • #12
                        Day 4 - Thursday

                        Supplements
                        • Green MAGnitude - 1 scoop pre workout
                        • Purple WRAATH - 1 scoop pre workout
                        • Glycer GROW - 1 scoop pre workout

                        Workout B
                        3x5 Squats
                        3x5 Overhead Press
                        3x5 BB Rows
                        3x5 Weighted Dips
                        3x5 Chins
                        3x12 Shrugs


                        Thoughts
                        I wanted to hit it a little harder today so I threw in chins for my back, and some shrugs at the end. Overall a very good workout. I feel alot better today than I did yesterday, and I went up by 10lbs on my squat this session. I also went up in my OH Press, but I find it hard racking the bar at the end (I'm using a rack, not a smith. I have to lean foreward to rack it.)

                        I feel like I'm getting stronger with all of my lifts. Today was a good day.

                        Comment


                        • #13
                          Originally posted by RenegadeRows
                          Day 4 - Thursday

                          Supplements
                          • Green MAGnitude - 1 scoop pre workout
                          • Purple WRAATH - 1 scoop pre workout
                          • Glycer GROW - 1 scoop pre workout

                          Workout B
                          3x5 Squats
                          3x5 Overhead Press
                          3x5 BB Rows
                          3x5 Weighted Dips
                          3x5 Chins
                          3x12 Shrugs


                          Thoughts
                          I wanted to hit it a little harder today so I threw in chins for my back, and some shrugs at the end. Overall a very good workout. I feel alot better today than I did yesterday, and I went up by 10lbs on my squat this session. I also went up in my OH Press, but I find it hard racking the bar at the end (I'm using a rack, not a smith. I have to lean foreward to rack it.)

                          I feel like I'm getting stronger with all of my lifts. Today was a good day.
                          Good training bro, good your feeling better



                          The OH press, seated or standing military press?

                          Comment


                          • #14
                            Originally posted by DavyO
                            The OH press, seated or standing military press?
                            Thanks bro!!!!

                            Seated ... my ceilings are low :/

                            Comment


                            • #15
                              Sounding pretty good so far

                              Comment

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