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Also I cut my bjj back because of my knee injury, I am training MT 3 days a week and bjj once sometimes not at all.
Just slowly and consistently add weight to the five exercises listed in the program. Will making small increases in weight each workout produce soreness? Who the fuck cares...if you're adding weight to the bar, you're getting stronger (assuming your form stays the same). Period.
Not all the workouts are supposed to seem "challenging". In fact, if they're challenging right off the bat you probably did something wrong...such as started with too high a weight.
Again...slow increases in weight are the key to success of the program. Do not let your ego get in the way of this concept.
For example...let's say you add 5 lbs. to your squat every session. Yes, it may seem fucking easy at first...who cares. Five pounds a session will add 15 lbs. a week since it is a 3-day-a-week program (duh). 15 lbs. a week x 4 weeks = a 60 lb. increase a month. 60 lb. increase a month x 12 months in a year = 720 lb. increase a year. Theoretically, this means that if you started with NO weight on your back and added "only" 5 lbs. a session to your squat for one year...you would be doing 720 lbs. for 3 x 5. Is this gonna happen? No, it's not.
The point is that it is going to get hard eventually. It HAS to...considering the above situation is impossible. The point it becomes impossible is up to your genetics, work ethic, diet, etc.
Good post, I agree.
Anyway it's funny where this thread went, considering I was really just asking about the BOR's and someone answered it in one of the first posts, it's supposed to be power cleans correct? I will do that then, because I just don't like BOR's.
Not all the workouts are supposed to seem "challenging". In fact, if they're challenging right off the bat you probably did something wrong...such as started with too high a weight.
Not to bea a prick but this is not correct. You are supposted to start with your 5 rep max, meaning the most you can do for 5 reps. If you start with 200lbs, but could have started with 205lbs, then you started too low. You then add weight every workout from there. Every time SHOULD be a challenge. This is why your diet, and not missing workouts, it so important. It is a very demanding program but if you do it correcly you will see amazing results. Dish out the money for the book or you wont succeed in this program. Hearing it from my mouth, or harbingers mouth, is not the same as hearing it from Rips.
Not to bea a prick but this is not correct. You are supposted to start with your 5 rep max, meaning the most you can do for 5 reps. If you start with 200lbs, but could have started with 205lbs, then you started too low. You then add weight every workout from there. Every time SHOULD be a challenge. This is why your diet, and not missing workouts, it so important. It is a very demanding program but if you do it correcly you will see amazing results. Dish out the money for the book or you wont succeed in this program. Hearing it from my mouth, or harbingers mouth, is not the same as hearing it from Rips.
http://www.sherdog.net/forums/f49/starting-strength-rippetoes-3x5-514573/
Here is my log the first time i started Rips program. I had a string of injuries and then lazyness and never finished. I am back on the program now and have blown passed where I was. That log will show you the kind of gains you can make if you eat a lot though.
it's a progressive build up after which you not only match your maxes but surpass them...as a beginner this will be often quick and the gains big however as you become stronger and more experienced then the periods of training will often lengthen and your gains will shrink....
Let me spell this out for you:
If you can do three sets of five with a weight, IT IS NOT YOUR 5RM.
I posted a thread asking Rip, but it has to get approved before they allow it to be posted. Either way, one of us is going to be shining shoes once he answers.