So this is my weekly write-up of my current workout. The titles will change, to fit the name of the workout (or I'll try to make it sound less boring for my own sake). It's also a way I can keep an informal record of what I do. If I know that I have to write it out, I try to focus more on all of my workout components.
So the first major difference between my old workout and the current one is that there is 4 days instead of 3. I really prefer the new split, enjoy that extra day of lifting. With the end of the first week I might as well also say why I chose this program.
Basically, while doing the gladiator routine I developed a strong liking to the core lifts (squat, bench, and row. Yes - row, deadlift was an accessory in that routine) so was looking at different routines that worked around them. It really came down to a choice between Greyskull's Linear Progression, Jim Wendler's 5/3/1, and some of the GZCL routines. What made me side with the Rippler (and GZCL in general) were a number of small reasons.
Firstly, it's completely free. The first two have a $20 book which is a very integral to the program, while GZCL was all on the website linked above (granted you can buy the book for a whopping $1). So it was really nice that I didn't need to spend money, or time trying to get it in my library. Secondly, the community is awesome! Greyskull didn't really have a backing behind it as such (except for his forum which I didn't find that useful) and Wendler's routine is part of a few on T-Nation, which had nice content and very good support from the member. But what drew me into it was the subreddit. The people we very focused on using the method to best fit their potential, help others in a very courteous manner and generally a very lively bunch. Granted I do have some bias against the bb.com community, but nonetheless all programs I found on it, were either too high a volume, or just not really what I wanted.
With regards to why I picked the Rippler in general - it had the lowest volume. 5 days I have realized (as you'll see below) so both UHF variations were out and the all notorious Jacked & Tanned 2.0 just had me in the gym for too long. As a student I know that gym comes first and study is second, but attending classes is still a thing I technically have to do.
Now without further adieu, my first week of the Rippler.
So overall this week felt a bit like a deload set because of how I finished my full body routine. All of the lifts were around 5-10lbs less than what I finished. I think it's a nice start, and looking forward, it's only going to get more gruesome with all of the AMRAP sets so this is a nice break.
Monday
So the bench was much easier for two reasons: I was doing 5x3 not 6-8x3 and it was 5lbs lighter than before.
The incline and side laterals were both pretty uneventful, and the only interesting exercise was the taboo behind the neck press. Before doing this one I had to do a shit load of research (or looking up YouTube vids while drunk) to decide on how to approach this or if I should scrap it altogether. The consensus I got was that it should NOT be done as a T1/T2 exercise (where you can go for a PR) but can be done as an accessory with little weight and high reps.
Tuesday
Squats are always an interesting even for me because I genuinely suck at them. Even with only 1 set of 45s my ROM is around parallel instead of ass-to-grass. Well doing my half-reps I got the sets done at 265lbs and that was that.
With the T2 stiff-leg deadlift, I have the small issue of having short hamstrings so it's tough getting to the floor even with the barbell. Even though I did it, I still feel I'm not doing it quite right. I'll try get a video going if I can, but need to figure out how with no clamps or training partner to act as a camera-boy.
Pullups, I can't say much about. Only thing I have to mention about the spreadsheet is that I had to manually change the weights, as whatever I would put on, it would keep at BW.
Finally the EZ bar curls. Fun fact, my uni gym doesn't have any EZ bars, but plenty of squat racks. So as one can safely assume, I committed the cardinal sin: I did curls in a squat rack. Did them well, mind you. So I'm happy, and only one person saw me do it.
Thursday
The overhead press has never been a good exercise for me. Probably going to focus more on my shoulders after I finish the first cycle. Got the 85 out of the way, but sadly that's the easiest stepping stone.
The close-grip bench is something I have never done, and underestimated my results quite a bit when doing out the spreadsheet. I initially had myself doing about 70lbs today, but after some quick juggling moved to 95lbs. Still think I could do more but I guess I willhave to wait and see for next week.
The inclines as accessory were interesting for a number of reasons. It was a change of pace from having it as a T2 movement on Monday, and also my preworkout kicked in a little too well. By that I mean after set 1 I almost shit myself, needing a toilet break and having to use the first as a "warmup" set. With regards to preworkouts - I'll do a more detailed post later on, but all I can say right now is, Mr Hyde does something horrible to my intestines that I shit fire and fart mustard gas.
The pullovers I also feel I underestimated a bit with the 45lbs. The other difference is I'm using a dumbbell rather than an EZ bar because of the same reason as Tuesday. Guess that will hop a fair bit forward when I make there-evaluations after the 3 week period.
Friday
Here is where shit hit the fan a bit in terms of the T1 lifting, and because of this I had to make it a 5 day week instead of 4. The compendium has a small error, which is small but messes the deadlift progression quite a bit. I only noticed it after doing it that the deadlift was set at 175, and 275 for week 2. The relevant fix can be found here. So I can't say much about the T1 lift because I had to redo it the next day.
I'm quite happy front squat depth, get a much deeper position. Not too heavy but I like the progression of this lift.
The row was a funny exercise, primarily because in my full body routine it was seen as a core lift, while here it is the direct opposite, a T3 accessory. Honestly, looking back at it now, I like this system better, I feel this exercise is giving me more as an accessory and feel much better after doing it now.
For rear-delt flyes, I can't say much. Got it out of the way and now have to wait for next week.
Saturday
I had to really improvise today's session. Didn't want to go down to just do deadlifts that I had to make up for yesterday. So my plan was the following:
T1: Deadlifts
T2: Seated shoulder press
T3a: Tricep Pulldown
T3b: Standing Calf Raise
Won't say much, except that deadlifts at 260 are harder than 175 (no shit, Sherlock).
The shoulder press was done to hopefully do at least something to help my OHP, and the tricep PD was something I just enjoy (and needed a 3rd exercise).
The standing calf raise is one exercise I really want to sneak into the regular workout as a T3 but no idea where, without making me stay past the 1.5hrs. From today's workout I also realized 5 days is too mentally fatiguing for me, so 4 is my upper limit for now. Well all that's left to do is wait for next week.
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