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Djeclipse's Intermediate 5x5 take 2.
- Thread starter djeclipse
- Start date
djeclipse
New member
Week 6 day 3 (friday)
I am starting to get a cold, my GF has been sick for a few days and I think I may be getting it. I feel like crap today (Sunday).
Anyway I made 3 new 3 rep PR's yesterday despite being so tired.
The squats were hard and the gay ass squat rack is starting to piss me off. The safety bars are fixed and the f'n thing is made for 1/4 squatter. When I go down really low the dam bar hits the safety bars completely taking the weight off my back. So I try to stop just before but don't feel like it's low enough. It really pisses me off. For my PR set the first rep stopped short of hitting the stops and I made a mental note to go deeper. The second rep was nice and deep but I hit the dam stops so the 3rd rep was just before the stops, as I didn't want to hit them again.
The bench and rows are starting to get heavy, I made all my reps and hopefully I can get the 5 on monday, hopefully I'll be feeling better by then. I used chalk for my PR set for the rows.
Squat
120 x 5
145 x 5
175 x 5
205 x 5
242.5 x 3
175 x 8
Bench
100 x 5
130 x 5
155 x 5
180 x 5
210 x 3
155 x 8
Rows
90 x 5
115 x 5
140 x 5
160 x 5
190 x 3
155 x 8
Dips
20 x 9
20 x 9
20 x 9
Seated dumbell extension
70 x 9
70 x 8
70 x 7
Standing barbell curl
75 x 8
75 x 8
75 x 8
It feels much better moving Bies to fridays workout instead of doing it on Wed. I finished in just over 60min.
I am starting to get a cold, my GF has been sick for a few days and I think I may be getting it. I feel like crap today (Sunday).
Anyway I made 3 new 3 rep PR's yesterday despite being so tired.
The squats were hard and the gay ass squat rack is starting to piss me off. The safety bars are fixed and the f'n thing is made for 1/4 squatter. When I go down really low the dam bar hits the safety bars completely taking the weight off my back. So I try to stop just before but don't feel like it's low enough. It really pisses me off. For my PR set the first rep stopped short of hitting the stops and I made a mental note to go deeper. The second rep was nice and deep but I hit the dam stops so the 3rd rep was just before the stops, as I didn't want to hit them again.
The bench and rows are starting to get heavy, I made all my reps and hopefully I can get the 5 on monday, hopefully I'll be feeling better by then. I used chalk for my PR set for the rows.
Squat
120 x 5
145 x 5
175 x 5
205 x 5
242.5 x 3
175 x 8
Bench
100 x 5
130 x 5
155 x 5
180 x 5
210 x 3
155 x 8
Rows
90 x 5
115 x 5
140 x 5
160 x 5
190 x 3
155 x 8
Dips
20 x 9
20 x 9
20 x 9
Seated dumbell extension
70 x 9
70 x 8
70 x 7
Standing barbell curl
75 x 8
75 x 8
75 x 8
It feels much better moving Bies to fridays workout instead of doing it on Wed. I finished in just over 60min.
Cynical Simian
New member
Solid workout; hope you're feeling better by Monday. Moving curls to Friday instead of doing them after chins and deads on Wednesday is a good call IMO; I did so quite a while ago. They're the driving force behind the program, so being fresh for them is important. 
In all seriousness, squat outside the rack or find another gym. Your knees aren't going to thank you for trying to reverse your descent short of full ROM on non-PL squats.
In all seriousness, squat outside the rack or find another gym. Your knees aren't going to thank you for trying to reverse your descent short of full ROM on non-PL squats.
djeclipse
New member
Cynical Simian said:Solid workout; hope you're feeling better by Monday. Moving curls to Friday instead of doing them after chins and deads on Wednesday is a good call IMO; I did so quite a while ago. They're the driving force behind the program, so being fresh for them is important.
ya, I know how important the curls are to the 5x5 and that was the reason for moving them... I also added 20 more sets of different kind of curls so I could hit them form all angles, now they are huge!
I did that yesterday and it was much better...
silver_shadow
New member
make sure you also curl using partial ROMs to hit different parts of the muscle - lowest 3rd hits the lower bicep, middle 3rd the middle portion and upper 3rd part of ROM hits the top.djeclipse said:
djeclipse
New member
So I had to take a week of because I was sick (again), it seems I can't shake this cold. I think it's the training and the lack of sleep that does it to me.
So I repeated the friday above last friday and still made all the lifts. I was really sore on Saturday though, lol.
Yesterday I started my week 7 and was very happy that I picked up right where I left off with 3 new PR's.
Squat: As per Cynical Simian's suggestion I moved my squat to outside the rack as I was hitting the bars (non adjustable) when I was in the hole. It felt really good and looking in the mirror I could see that my true bottom was way below those safety bars in the rack.
Unfortunately this now presents 3 problems.
1. I will have to have a spotter just to be there on the last set incase I get stuck (could be a problem trying to find someone to spot properly).
2. It's a long walk outside the rack and I am afraid I may hurt something on the walk out or even worse the walk back after I am drained form the set.
3. Even worse, for the last rep on my last set I had a hard time getting out of the hole. Everything felt good but I was real slow coming up. I think by not squatting as lo as I should have for this long has developed a weak spot at the bottom of my squat. Once out of the hole it went up ok.
Should I reset the weight a few weeks just to strengthen that part of the movement?
Bench: I am really happy with the bench, the first 3 reps felt like 185 x 5 and i knew I had the lift.
Rows: Last set is getting heavy but I think I am still good with my form.
So I repeated the friday above last friday and still made all the lifts. I was really sore on Saturday though, lol.
Yesterday I started my week 7 and was very happy that I picked up right where I left off with 3 new PR's.
Squat: As per Cynical Simian's suggestion I moved my squat to outside the rack as I was hitting the bars (non adjustable) when I was in the hole. It felt really good and looking in the mirror I could see that my true bottom was way below those safety bars in the rack.
Unfortunately this now presents 3 problems.
1. I will have to have a spotter just to be there on the last set incase I get stuck (could be a problem trying to find someone to spot properly).
2. It's a long walk outside the rack and I am afraid I may hurt something on the walk out or even worse the walk back after I am drained form the set.
3. Even worse, for the last rep on my last set I had a hard time getting out of the hole. Everything felt good but I was real slow coming up. I think by not squatting as lo as I should have for this long has developed a weak spot at the bottom of my squat. Once out of the hole it went up ok.
Should I reset the weight a few weeks just to strengthen that part of the movement?
Bench: I am really happy with the bench, the first 3 reps felt like 185 x 5 and i knew I had the lift.
Rows: Last set is getting heavy but I think I am still good with my form.
djeclipse
New member
First I'd like to say anyone that doesn't give the single factor a try before going to the dual factor is greatly missing out.
Week 7 Day 1
Squat
120 x 5
150 x 5
180 x 5
210 x 5
242.5 x 5.... PR! Even though it was a new PR I may have to reset these, see post above.
Bench
105 x 5
130 x 5
155 x 5
185 x 5
210 x 5.... PR! (5lbs) I am really happy with these, felt good, last rep went up slow but steady.
Rows
95 x 5
120 x 5
140 x 5
165 x 5
190 x 5..... PR! Form was still good but these are getting heavy.
Hypers (dumbell)
25 x 14
25 x 14
25 x 14
Decline sit ups
50 x 15
50 x 15
50 x 15
50 x 15
Good workout, I am happy with everything but my squat. now that I am outside the rack getting a true full ROM I am afraid I may have to reset the weight back a few weeks so I can strengthen the lower part of the lift that I was missing because of the squat rack design.
Week 7 Day 1
Squat
120 x 5
150 x 5
180 x 5
210 x 5
242.5 x 5.... PR! Even though it was a new PR I may have to reset these, see post above.
Bench
105 x 5
130 x 5
155 x 5
185 x 5
210 x 5.... PR! (5lbs) I am really happy with these, felt good, last rep went up slow but steady.
Rows
95 x 5
120 x 5
140 x 5
165 x 5
190 x 5..... PR! Form was still good but these are getting heavy.
Hypers (dumbell)
25 x 14
25 x 14
25 x 14
Decline sit ups
50 x 15
50 x 15
50 x 15
50 x 15
Good workout, I am happy with everything but my squat. now that I am outside the rack getting a true full ROM I am afraid I may have to reset the weight back a few weeks so I can strengthen the lower part of the lift that I was missing because of the squat rack design.
silver_shadow
New member
i say reset your squatdjeclipse said:
