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anotherbutters
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I always forget to push my knees out wide. Thanks for the reminder.
AB's Happy Smiley Thoughts journal
- Thread starter anotherbutters
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anotherbutters
New member
SF 5x5 Week 9, Monday
Bodyweight: 181.2lb - up a lot from yesterday. I had a shower and for some reason weighed myself again and came in at 180.0
. Was I really that dirty?!
Previous weeks in colour, warmups not included.
1. Core work
Back bridges, curlups, side bridges and birddogs: 7x10 secs each
I did full back bridges this time rather than the single leg version as I don't think my glutes are strong enough to do the single leg version properly. I think I'm using too much hamstrings and not enough glutes. For the regular back bridge, McGill's book says to think "as though you have a coin between your ass cheeks and you're trying not to drop it" (some paraphrasing there
).
I also tried breathing deeply on the curlups, which made them damned hard!
I had sweat pouring off me at this stage and almost considered stopping. Us Brits just aren't used to 27'C (heatwave).
2. Cleans (kg)
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 55x3
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 63x3 ... PR!
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 65x1 ... 65x2
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 66x3 ... PR!
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 61x3 ... 68x3 ... PR!
These were hard today. I'm at the point where I really need to start pulling harder on the 2nd pull in order to get the bar high enough to get under it. I feel like I'm moving under it quickly and catching it well. I guess this is where these start to get fun
3. Squats (kg)
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 95x2 (FAIL)
50x5 ... 60x5 ... 70x5 ... 80x5 ... 87x5 ... reset
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 93x4 ... 93x5
I failed on the top set, but I was so annoyed that I tried again. On the first attempt, I was being careful trying not to hit the bar on the safety rails and I was just squatting too slowly. I shoved another piece of wood under my feet for the retry and squatted at a more natural pace and got it without too much trouble.
I'll increase these by 2kg next. A little conservative perhaps, but I need to get them moving and keep them moving.
4. Bench (kg)
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 70x5
50x5 ... 55x5 ... 60x5 ... 65x5 ... 71x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 72x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 73x5 (PR!) ... 65x10
About damned time, a PR on a big lift! For the first time since November. It's still only 161lb, but so long as it keeps going up, I'm happy.
Comments
Good workout. It was around 7pm, but the heat was still stifling.
Bodyweight: 181.2lb - up a lot from yesterday. I had a shower and for some reason weighed myself again and came in at 180.0
. Was I really that dirty?!Previous weeks in colour, warmups not included.
1. Core work
Back bridges, curlups, side bridges and birddogs: 7x10 secs each
I did full back bridges this time rather than the single leg version as I don't think my glutes are strong enough to do the single leg version properly. I think I'm using too much hamstrings and not enough glutes. For the regular back bridge, McGill's book says to think "as though you have a coin between your ass cheeks and you're trying not to drop it" (some paraphrasing there
).I also tried breathing deeply on the curlups, which made them damned hard!
I had sweat pouring off me at this stage and almost considered stopping. Us Brits just aren't used to 27'C (heatwave).
2. Cleans (kg)
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 55x3
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 63x3 ... PR!
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 65x1 ... 65x2
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 66x3 ... PR!
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 61x3 ... 68x3 ... PR!
These were hard today. I'm at the point where I really need to start pulling harder on the 2nd pull in order to get the bar high enough to get under it. I feel like I'm moving under it quickly and catching it well. I guess this is where these start to get fun
3. Squats (kg)
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 95x2 (FAIL)
50x5 ... 60x5 ... 70x5 ... 80x5 ... 87x5 ... reset
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 93x4 ... 93x5
I failed on the top set, but I was so annoyed that I tried again. On the first attempt, I was being careful trying not to hit the bar on the safety rails and I was just squatting too slowly. I shoved another piece of wood under my feet for the retry and squatted at a more natural pace and got it without too much trouble.
I'll increase these by 2kg next. A little conservative perhaps, but I need to get them moving and keep them moving.
4. Bench (kg)
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 70x5
50x5 ... 55x5 ... 60x5 ... 65x5 ... 71x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 72x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 73x5 (PR!) ... 65x10
About damned time, a PR on a big lift! For the first time since November. It's still only 161lb, but so long as it keeps going up, I'm happy.
Comments
Good workout. It was around 7pm, but the heat was still stifling.
Last edited:
Cynical Simian
New member
Two PRs and a successful top squat set...I thought I wandered into GSP's journal for a second. 
Congrats.
Congrats.
anotherbutters
New member
Thanks guys.
I didn't have any more in me on the bench and only just got it, but from past experience, that doesn't necessarily mean I won't better it next week.
I forgot to add, I followed it with a back-off set for fun and did 65x10. 65x8 was a new 8RM three weeks ago. Not a big improvement, but better than none.
When I missed the squats, I was so annoyed that I thought about stopping the 5x5 for a month and doing nothing but squatting 5 times per week with varying intensities, just to get better at them. The progress has been painfully slow. It's still on my mind.
I didn't have any more in me on the bench and only just got it, but from past experience, that doesn't necessarily mean I won't better it next week.
I forgot to add, I followed it with a back-off set for fun and did 65x10. 65x8 was a new 8RM three weeks ago. Not a big improvement, but better than none.
When I missed the squats, I was so annoyed that I thought about stopping the 5x5 for a month and doing nothing but squatting 5 times per week with varying intensities, just to get better at them. The progress has been painfully slow. It's still on my mind.
anotherbutters
New member
PB's post about Glenn training Becky (that sounds like a soap opera) got me thinking.
Maybe I ought to try a load/deload. I know, blasphemous coming from me - SF should be enough, etc, etc. I'm always yearning for more volume though. I feel fresh as a daisy an hour after my workouts, even when I push to my max to get a PR or I've push hard and failed a set.
I feel like I'll get more out of my workouts if I push a lot harder and manage the fatigue, even though we always say that SF ought to be quicker than DF for an intermediate. A DF run doesn't have to be 8-9 weeks with 1 PR at the end of it, right? Look at the workouts Becky did above: she set a PR almost immediately by hitting her 5RM for 5x5, then used that weight to load with.
I feel like a plan coming on. I'm excited
Maybe I ought to try a load/deload. I know, blasphemous coming from me - SF should be enough, etc, etc. I'm always yearning for more volume though. I feel fresh as a daisy an hour after my workouts, even when I push to my max to get a PR or I've push hard and failed a set.
I feel like I'll get more out of my workouts if I push a lot harder and manage the fatigue, even though we always say that SF ought to be quicker than DF for an intermediate. A DF run doesn't have to be 8-9 weeks with 1 PR at the end of it, right? Look at the workouts Becky did above: she set a PR almost immediately by hitting her 5RM for 5x5, then used that weight to load with.
I feel like a plan coming on. I'm excited
blut wump
New member
If you are feeling that the volume of the SF is not enough for you then switch. I ran SF for a month at the start of the year and felt exactly the same. You can still make gains during the volume phase. Just remember my run of the Korte. I clearly got stronger during the volume phase.
anotherbutters
New member
So Becky's squat went from 81kg to 100kg in 10 weeks. I'm currently stuck around 93kg, which is 12kg below my old max. I was already thinking of trying to add 2kg per week SF style, which would be the same 20kg increase in 10 weeks that she achieved using a periodised approach. I should be able to do that as I'm working back up to my old max, but it's been a lot harder than I expected.
I know I can't compare myself directly to someone else and expect the same gains (especially a girl, argh!), but I've been trying to figure out whether I'd get stronger, quicker, carrying on SF style or trying to load and deload. But, regardless, I'm keen to get stuck into more volume anyway, so I think I'll just go for the DF plan.
So now it's a question of how to set it up. I was wondering whether I should just push the squats to load, or push everything. I'd like my squats to be a lot higher, but my bench is also crap and I'd really like to get my deadlift over 3 plates. Korte springs to mind
I'm also keen on trying to run a custom load/deload rather than following the DF5x5 cookie cutter - we've all seen that one before. I like the progression that Becky followed, although she didn't manage to add much during the loading phase. I like the idea of trying to do 5x5 with my current 5RM (93kg) and using that as a starting point, rather than starting light like the DF5x5.
Hmm, what to do...?
I know I can't compare myself directly to someone else and expect the same gains (especially a girl, argh!), but I've been trying to figure out whether I'd get stronger, quicker, carrying on SF style or trying to load and deload. But, regardless, I'm keen to get stuck into more volume anyway, so I think I'll just go for the DF plan.
So now it's a question of how to set it up. I was wondering whether I should just push the squats to load, or push everything. I'd like my squats to be a lot higher, but my bench is also crap and I'd really like to get my deadlift over 3 plates. Korte springs to mind
I'm also keen on trying to run a custom load/deload rather than following the DF5x5 cookie cutter - we've all seen that one before. I like the progression that Becky followed, although she didn't manage to add much during the loading phase. I like the idea of trying to do 5x5 with my current 5RM (93kg) and using that as a starting point, rather than starting light like the DF5x5.
Hmm, what to do...?
Cynical Simian
New member
Do you really think you don't have any linear progress left in your squat or other lifts? I completely understand the desire for higher volume, but, especially with a caloric surplus, you might want to try switching to straight sets, starting low (i.e. ramp up to PRs in week 4), then running that until you stall. At that point, you'll have more options at your disposal for fatigue management than the "uh, reramp or something" that qualifies as such in the SF 5x5.
In the sprit of "AB as a guinea pig", I'd love to see a Korte run.
In the sprit of "AB as a guinea pig", I'd love to see a Korte run.
blut wump
New member
The Korte is enjoyable if you can cope with the lack of variety but the mind-numbing fatigue towards the end of the volume phase can be harsh. It was much harder than a standard 5x5 but I was bumping weights workout to workout rather than just once per week.
If improving the big three is your goal then the Korte is designed for just that job and, I think, effectively.
If improving the big three is your goal then the Korte is designed for just that job and, I think, effectively.
anotherbutters
New member
No, I'm sure I have some linear progress left right now. It just seems ever so slow. I feel like I'm pussyfooting around using just enough effort to coax out a little more strength every week, but I really want something a little more gung-ho.
It's not necessary; I just need to do it
I just took another look at the Korte and it's all percentages. I could do with something more based on guidelines, but I guess that's what you learn from experience of previous runs.
EDIT: Just read BW's post. I remember you playing it by ear now. I'm happy to work the big three for a training cycle. Maybe this is what I'm looking for.
It's not necessary; I just need to do it
I just took another look at the Korte and it's all percentages. I could do with something more based on guidelines, but I guess that's what you learn from experience of previous runs.
EDIT: Just read BW's post. I remember you playing it by ear now. I'm happy to work the big three for a training cycle. Maybe this is what I'm looking for.
blut wump
New member
I only took the percentages as guidelines for the Korte.
Other options that spring to mind are the Smolov, which might be a little too ambitious, and the Smolov Junior which might just fit the bill to get your squat moving. I think the Jr. can also be used for other lifts, maybe simultaneously. Take a Google. I recall it took me a little while to find it last time I tried.
Other options that spring to mind are the Smolov, which might be a little too ambitious, and the Smolov Junior which might just fit the bill to get your squat moving. I think the Jr. can also be used for other lifts, maybe simultaneously. Take a Google. I recall it took me a little while to find it last time I tried.
anotherbutters
New member
Smolov junior, lol. I haven't heard of that one, but I'll see what I can find, thanks.
My squats are weird. I walk the weight out and it doesn't feel particularly heavy, because I remember how it used to feel. Yet when I start, I'm just not strong enough to complete the reps. I keep feeling like I'm on the brink of suddenly regaining my old strength, but it just hasn't happened.
My squats are weird. I walk the weight out and it doesn't feel particularly heavy, because I remember how it used to feel. Yet when I start, I'm just not strong enough to complete the reps. I keep feeling like I'm on the brink of suddenly regaining my old strength, but it just hasn't happened.
D
Dongzilla
Guest
Just run some test sus deca and d-bol and hop onto dual factor and stop messing around
anotherbutters
New member
I'm happy with my form, aside from not being sure how much I'm recruiting my glutes. But sure, I'll take one on Friday's triple. I'll take one of Wednesday's deads if I remember too.
anotherbutters
New member
Would you run it the same if you did another one or do you think there was too much contrast between the two phases?
blut wump
New member
I suspect that I'd give some thought to running the intensity phase more akin to that of a 5x5. Probably some hybrid of the two but working triples rather than just a couple of singles. That'd allow using slightly lower weights if you're unused to all-out straining with singles or if you've gained enough strength that you are pushed into fresh territory. Remember the Korte is really designed for competing powerlifters.
I remember that I was carrying a lot of fatigue coming out of the volume phase, much more than I've ever carried from a 5x5 and that has to be factored in.
I remember that I was carrying a lot of fatigue coming out of the volume phase, much more than I've ever carried from a 5x5 and that has to be factored in.
anotherbutters
New member
Thanks. I'd only re-read the volume phase and forgot that the second half went down to singles. I agree, there's no need for me to follow that.
Today's workout on the way...
Today's workout on the way...
anotherbutters
New member
SF 5x5 Week 9, Wednesday
Bodyweight: 179.6lb
I just didn't feel like working out today. I feel like I'm coming down with something and my mind was wandering all the time. Today's workout wasn't brilliant, although I surprised myself with another front squat PR.
Previous weeks in colour, warmups not included.
1. Core work
One/two-legged back bridges, curlups, side bridges and birddogs: 7x10 secs each
2. Front Squats (kg)
30x5 ... 40x5 ... 50x5 ... 60x5 ... 70x5 ... PR
35x5 ... 45x5 ... 55x5 ... 62x5 ... 72x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 75x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 77x5 ... PR
35x5 ... 45x5 ... 55x5 ... 67x5 ... 79x5 ... PR (174lb)
The 4th set felt heavy, but the 5th set wasn't as much of a strain as I expected. Every rep just went up ok. If I were carrying on, I'd try 81kg next week. It'd be a shame to stop this progression.
3. Deads (kg)
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5
60x5 ... 75x5 ... 90x5 ... 107x5 ... 125x5
60x5 ... 80x5 ... 95x5 ... 110x5 ... 130x5
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3 (FAIL)
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3, grip failed then 133x2 with straps
60x5 ... 80x5 ... 95x5 ... 110x5 ... 124x4 (GRIP FAILED)
I wasn't sure what weights to use today, with my thoughts of trying another program. This was the intended workout, with a deload to 124kg.
But, I just wasn't enjoying this workout and had to force myself to do the final set. My hook grip opened on the 4th rep, even with chalk and I couldn't keep it closed when I started the 5th rep. I just put it back down. I had the straps ready, but I gave up.
4. Incline press (kg) - instead of military press
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x5
35x5 ... 40x5 ... 45x5 ... 50x5 ... 57x4 (FAIL)
I wasn't sure whether the spotter bars were high enough and the 5th rep was going to be a struggle, so I bailed. I feel like I gave up, but the 4th rep barely made it. I think I started too high on these last week.
I didn't do any chins (or rows, which were going to be the substitute).
Comments
It's just one of those days where you come home from work and want to put your feet up, not start a workout containing deadlifts. That's not a good sign from someone considering a loading phase containing deadlifts 3 times per week! I still haven't found my groove with deads. Neither a high nor a low starting point seems efficient.
Bodyweight: 179.6lb
I just didn't feel like working out today. I feel like I'm coming down with something and my mind was wandering all the time. Today's workout wasn't brilliant, although I surprised myself with another front squat PR.
Previous weeks in colour, warmups not included.
1. Core work
One/two-legged back bridges, curlups, side bridges and birddogs: 7x10 secs each
2. Front Squats (kg)
30x5 ... 40x5 ... 50x5 ... 60x5 ... 70x5 ... PR
35x5 ... 45x5 ... 55x5 ... 62x5 ... 72x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 75x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 77x5 ... PR
35x5 ... 45x5 ... 55x5 ... 67x5 ... 79x5 ... PR (174lb)
The 4th set felt heavy, but the 5th set wasn't as much of a strain as I expected. Every rep just went up ok. If I were carrying on, I'd try 81kg next week. It'd be a shame to stop this progression.
3. Deads (kg)
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5
60x5 ... 75x5 ... 90x5 ... 107x5 ... 125x5
60x5 ... 80x5 ... 95x5 ... 110x5 ... 130x5
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3 (FAIL)
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3, grip failed then 133x2 with straps
60x5 ... 80x5 ... 95x5 ... 110x5 ... 124x4 (GRIP FAILED)
I wasn't sure what weights to use today, with my thoughts of trying another program. This was the intended workout, with a deload to 124kg.
But, I just wasn't enjoying this workout and had to force myself to do the final set. My hook grip opened on the 4th rep, even with chalk and I couldn't keep it closed when I started the 5th rep. I just put it back down. I had the straps ready, but I gave up.
4. Incline press (kg) - instead of military press
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x5
35x5 ... 40x5 ... 45x5 ... 50x5 ... 57x4 (FAIL)
I wasn't sure whether the spotter bars were high enough and the 5th rep was going to be a struggle, so I bailed. I feel like I gave up, but the 4th rep barely made it. I think I started too high on these last week.
I didn't do any chins (or rows, which were going to be the substitute).
Comments
It's just one of those days where you come home from work and want to put your feet up, not start a workout containing deadlifts. That's not a good sign from someone considering a loading phase containing deadlifts 3 times per week! I still haven't found my groove with deads. Neither a high nor a low starting point seems efficient.
anotherbutters
New member
Yes, I was going to come onto that.
I find the Korte interesting because you train for singles using a massive volume of relatively modest weights. I'd have thought you'd detrain yourself from the higher intensities, but you obviously don't, as it works.
If I use an optimistic projected 1RM for deads of 150kg, 64% is still only 96kg. I know I ought to treat the percentages as guidelines and that I'd be pulling that weight at the end of week 4, fully loaded, but it seems doable.
The Smolov Junior is also interesting. How would you run squatting 4 days per week. Mon, Tue, Thu, Sat? I like the higher intensity.
I'm favouring a Korte based loading phase so far, followed by a modified deload/peak like you suggested.
I find the Korte interesting because you train for singles using a massive volume of relatively modest weights. I'd have thought you'd detrain yourself from the higher intensities, but you obviously don't, as it works.
If I use an optimistic projected 1RM for deads of 150kg, 64% is still only 96kg. I know I ought to treat the percentages as guidelines and that I'd be pulling that weight at the end of week 4, fully loaded, but it seems doable.
The Smolov Junior is also interesting. How would you run squatting 4 days per week. Mon, Tue, Thu, Sat? I like the higher intensity.
I'm favouring a Korte based loading phase so far, followed by a modified deload/peak like you suggested.
xblitz44x
New member
anotherbutters said:
Everybody's had those workouts before; Friday was one for me actually. Just don't beat yourself up over it and take it as a sign to eat and rest more.
Forgive me if you've already explained, but why are you considering deadlifting 3 times per week? I've deadlifted once per week in the past, and this cycle just bi-weekly and it seems to be working. Maybe consider doing stiff-legs one week and deads the other. Or consider doing heavy deads just once per week with a light, DE day the next day to help get bar speed from the floor.
blut wump
New member
The first week of Korte is easy but hard work because of the volume and not being conditioned for it. By the second week you get into the rhythm. I think unless you make an effort to keep increasing the weights as Jim and I both did then 3 and 4 will be too easy and the results might be disappointing. Push yourself, though, and you will get very loaded.
I've seen some say they weren't impressed with their results from the Korte but they'd just followed the percentages blindly. Take them as guidelines and strive to beat them again and again.
I've seen some say they weren't impressed with their results from the Korte but they'd just followed the percentages blindly. Take them as guidelines and strive to beat them again and again.
anotherbutters
New member
Yeah. Loading is getting loaded, not following percentages
xblitz, I could definitely carry on following the SF5x5 and get results, but things just seem to be progressing really slowly at present. I ran the SF5x5 late last year and had great results before getting injured. My squat is still about 13% below what it was and I feel like I need a lot more volume with it.
One thing lead to another and here I am considering the Korte. It IS completely unnecessary and over the top for my current level of training (ignoring injuries, still less than a year of proper training), but I just fancy a change from the SF5x5 for a while.
Korte = squat, bench and deadlift 3x per week with nothing else. Load up for 4 weeks, then deload and peak.
xblitz, I could definitely carry on following the SF5x5 and get results, but things just seem to be progressing really slowly at present. I ran the SF5x5 late last year and had great results before getting injured. My squat is still about 13% below what it was and I feel like I need a lot more volume with it.
One thing lead to another and here I am considering the Korte. It IS completely unnecessary and over the top for my current level of training (ignoring injuries, still less than a year of proper training), but I just fancy a change from the SF5x5 for a while.
Korte = squat, bench and deadlift 3x per week with nothing else. Load up for 4 weeks, then deload and peak.
anotherbutters
New member
I've never had a problem with my core deadlifting. I'm currently pulling just under 3 plates for reps, so it's not a huge amount.
I tend to notice my core more on squats, where I have to be more conscious of keeping tight, keeping upright and not leaning forward.
I tend to notice my core more on squats, where I have to be more conscious of keeping tight, keeping upright and not leaning forward.
Protobuilder
New member
I'm with you on the core. Squatting makes me remember I need to do my ab work.
I can see the 3x/wk thing working. Heck, if it gets too much, just drop one lift or switch it to something easier or slash volume, etc. Waddya' got to lose? I don't know what transpired since your last SF 5x5 cycle but it sounds like you lost some strength? I did too b/c after my 15 wk. run, I took about 3-4 weeks "off" more or less and poof! Lost a good chunk of strenght. spent the next 6 weeks just trying to get back to where I was. So now i'm hesitant to back off for long or make a big change, etc. I'm pushing the heavier weights right now (for me) and I think I'll stay there as absolutely long as possible, with maybe a deload week thrown in every now and then.
Just wanted to say thanks for the tips re: one-legged back arch or w/e its called. I've started doing a few quick sets of those and some sit-ups before my squatting and I think it makes a big difference. I can feel my glutes activating right from the get go once they're "primed." LoL
I can see the 3x/wk thing working. Heck, if it gets too much, just drop one lift or switch it to something easier or slash volume, etc. Waddya' got to lose? I don't know what transpired since your last SF 5x5 cycle but it sounds like you lost some strength? I did too b/c after my 15 wk. run, I took about 3-4 weeks "off" more or less and poof! Lost a good chunk of strenght. spent the next 6 weeks just trying to get back to where I was. So now i'm hesitant to back off for long or make a big change, etc. I'm pushing the heavier weights right now (for me) and I think I'll stay there as absolutely long as possible, with maybe a deload week thrown in every now and then.
Just wanted to say thanks for the tips re: one-legged back arch or w/e its called. I've started doing a few quick sets of those and some sit-ups before my squatting and I think it makes a big difference. I can feel my glutes activating right from the get go once they're "primed." LoL
anotherbutters
New member
I'm glad to have helped. The info came from McGill's Ultimate Back Fitness book, but it was all from AI initially. I know you're into your books, so there's another good one for you.
Jim Ouini
New member
If I ran it again I'd probably just do what BW tells me again
I think I put ~20lbs on my dead, 10-15lbs on my bench and can't remember how I did on my squat, maybe up 10 or so. Really, not much better than what I've gotten running DF 5 x 5, but just doing the big 3 for a few weeks is kinda fun, you know exactly what you're doing every workout that's for sure.
I think I put ~20lbs on my dead, 10-15lbs on my bench and can't remember how I did on my squat, maybe up 10 or so. Really, not much better than what I've gotten running DF 5 x 5, but just doing the big 3 for a few weeks is kinda fun, you know exactly what you're doing every workout that's for sure.
