I'm not a huge Ripp fan.. I think he over thinks simple moves.. Or uses too many stupid words. That only need one or two words to explain it...
I like the 5/3/1 set up much better. Ripp is set in his ways. If you don't low bar it's not good squat form. There is a APP on the iphone called BIG LIFTS. It layouts out the 5/3/1 % over the 4 weeks. Then even adjust for the next round of 4 weeks. PLUS ITS FREE.
Also for starting off... Use the 5/3/1 APP. And say on Bench Day... Pick 4 lifts that benifit the Bench Press. (Close Grip, Dips, Incline Bench etc...) Think like a powerlifter just on the 5/3/1 Bench sets. Then on the other lifts. Think like a Bodybuilder. 4 sets of 12... Do the same thing on the other days. Along with a good diet.. Your set.
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Meet PR's: 480/320/520 = 1320 @180
GYM PR's 520/340/585 = 1,445
Standard Gear 635/365/585 = 1585
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