Training Log

Rippetoe Week 1 program

Warm-up (~10 min)

The lifts (tap a picture to enlarge)

Weights pre-fill from your last session + the progression rule. Override anything.

History

Send to Rip

Exports every saved session as a readable log + machine-readable data. Paste it back to me, or download the file and drop it in chat.

Progression

  • Squat: +5 lb each session if all reps clean and RPE ≤ 7
  • Bench / Press: +2.5 lb per session (press stalls first — normal)
  • Deadlift: +10 lb the next DL session
  • Miss reps or RPE 8+: repeat the weight. Miss twice: drop 10% and rebuild.

Stop signals

  • Bulge / pressure-pop at the right abdominal scar — stop, done for the day, call Galen.
  • Numbness, tingling, shooting pain down a leg — stop, Galen before next squat/DL.
  • Sharp low-back pain (not muscle fatigue) — stop, reassess form at empty bar.
  • Lightheaded / vision narrowing / ear-pounding — sit down, BP signal, cut the session.
  • Bar speed slows hard mid-set — rack it, that's RPE 9. Log it as a miss.

Breathing: exhale-brace every rep. No Valsalva. No belt for the first 4 weeks.

The cap

Every working set leaves 2–3 reps in the tank. No grinders. No 1RM. Ever. If a squat day bothers the SI joint, sub the front squat (drop 20 lb).

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