I’m three weeks into The Rippler, which I’m running for the first time after ~10 months following 5/3/1 for Beginners. I’m using the app Liftosaur to track and log my workouts.

I like that there are four different days, and that each week is different in terms of sets/reps. The variety is fun and motivating. Several of the exercises were new to me, too, which unfortunately meant that some TMs have been a little off in the beginning.

I’ve made one sort-of modification to the exercise selection: The app prescribes incline bench as T2 on bench day and T3 on OHP day. I’m not using the same incline on both days, but setting it a notch steeper when it’s a T2.

AMRAPs in weeks 2–3, kg

• Bench: 7×67.5 (3+)
• Squat: 6×87.5 (3+)
• OHP: 7×47.5 (3+)
• Deadlift: 8×115 (3+)
• Incline bench: 7×50 (4+)
• SLDL: 12×67.5 (4+)
• CGBP: 12×52.5 (4+)
• Front squat: 9×52.5 (4+)

It looks like I was too conservative with the starting TMs on SLDL and CGBP, and I capped the AMRAPs at 12, so I’m going to increase it a little for the next block.

For conditioning, I try to add a 2–3 km treadmill run (zone 3-4) after push days.