Djeclipse's Intermediate 5x5 take 2.

[Tweakle]

a little time off & some active rest should do wonders for your back.

btw, nice bomb message.. some people really do have their heads up their own flabby arses, I like the 'how dare you' bit especially. You need to show respect to valuable members of elite, especially those who don't workout.

 

[Protobuilder]

Lol . . . that foreigngirl is one tough customer. LoL

If I were you, I'd remember that squats are the key here and I'd let the rows go for right now, maybe do chins instead or something. Better to rest the lower back for a day or two and get ready for that big squat PR! I just went through that this week, and I'm in week 6 of my run too, so we're kinda' tracking here.

Just something to consider: I’d originally planned on doing the DF version as well, but I’m finding that I can keep some SF progress going here if I make small adjustments on the fly. Maybe you’re not comfortable with that and prefer the hard and fast “plan” but its just something to consider. I feel like I’m going to continue making progress for awhile here just by going a little more intuitively, backing off a lift here, a lift there, dropping/adding volume here/there, and keep the PRs moving without really following the DF plan. You may be able to as well. I really didn’t like having to reramp b/c I lost a bit of strength and feel like taking two steps back isn’t very helpful in the long term. I’d rather pound away for weeks on end, taking little breaks when I feel the fatigue/back aches, etc. and not have to drop down to sissy weights and run back up. I mean, you may find that you can make a few adjustments and get into weeks 7-8 no problem, setting records, and then take a little break, and keep going rather than having to reset or arbitrarily drop into triples in weeks 6 & 7, you know?

 

[djeclipse]

a little time off & some active rest should do wonders for your back.

Thanks for the quick replay and could you explain "active rest". What should I be doing/ not doing?

So far I've just stayed off it since friday, I won't be going to soccer practise tomorrow but would like to play in the game thursday. It is my only cardio.

What is active rest?

btw, nice bomb message.. some people really do have their heads up their own flabby arses, I like the 'how dare you' bit especially. You need to show respect to valuable members of elite, especially those who don't workout.

I know, I got a nice laugh at that also. Go ahead take away all my gay ass karma, unlike some people form the C&C forum my life doesn't revolve around something as lame as karma on an internet forum. "look at how many internet friends I have, they give me karma so I must be cool in real life... lol"

foreigngirl here's a message, stop crying like a little bitch and get a life...

 

[Protobuilder]

Go ahead take away all my gay ass karma, unlike some people form the C&C forum my life doesn't revolve around something as lame as karma on an internet forum. "look at how many internet friends I have, they give me karma so I must be cool in real life... lol"

You'll never be a part of the Iron Angel's Club w/ that attitude.

 

[djeclipse]

Lol . . . that foreigngirl is one tough customer. LoL

If I were you, I'd remember that squats are the key here and I'd let the rows go for right now, maybe do chins instead or something. Better to rest the lower back for a day or two and get ready for that big squat PR! I just went through that this week, and I'm in week 6 of my run too, so we're kinda' tracking here.

Just something to consider: I’d originally planned on doing the DF version as well, but I’m finding that I can keep some SF progress going here if I make small adjustments on the fly. Maybe you’re not comfortable with that and prefer the hard and fast “plan” but its just something to consider. I feel like I’m going to continue making progress for awhile here just by going a little more intuitively, backing off a lift here, a lift there, dropping/adding volume here/there, and keep the PRs moving without really following the DF plan. You may be able to as well. I really didn’t like having to reramp b/c I lost a bit of strength and feel like taking two steps back isn’t very helpful in the long term. I’d rather pound away for weeks on end, taking little breaks when I feel the fatigue/back aches, etc. and not have to drop down to sissy weights and run back up. I mean, you may find that you can make a few adjustments and get into weeks 7-8 no problem, setting records, and then take a little break, and keep going rather than having to reset or arbitrarily drop into triples in weeks 6 & 7, you know?

I hear ya. I guess this is part of the learning process for me right now. I was planning on using next week as a "deload" anyway as I would be missing fridays workout. So I guess now it will be a 2 week deload.

I do realize that the squat is the heart of the program and don't want to miss it at all.

Should I still be doing the weighted hypers or leave them out for now?

 

[Protobuilder]

I don’t know what to tell you for sure re: weighted hypers. IMO, if they’re not that taxing, and if you’re not really pushing them hard, they’ll probably be OK. But if your back is really beat, better to let it rest and save it for your next squat workout. I could see doing them AFTER your squats though without much trouble b/c you’ll have at least a day of rest before your next workout.

I’m no expert, but I started running the DF template, and it’s sort of morphed a bit into a SF program but w/ a little more volume (I’m doing 5 straight sets of 5 on several exercise right now at least one workout). I’m doing 5x5 squats on Monday and 1x5 squats on Friday, pushing PRs on both days. This last week (week 6) I was feeling pretty tired (due to outside stressors + heavy squatting) so on my Wed. workout, I only did one set of front squats, and skipped deadlifts altogether. Took a few extra naps to catch up on sleep . . .result? 10 pound squat PR. This week, I’ll add the volume back in and see what happens. My point is, it’s more of a “feel it out” kind of thing. If I were “sticking to the plan,” I would’ve set another DL record on Wed., but I would’ve been so buried that I wouldn’t have gotten my Fri. squat PR and would’ve been on the brink due to being tired already. So, I just tweaked the workouts a bit. And now I can keep going. I feel good. I’ve also done what you’re talking about re: low back. I dropped rows this week due to a tired low back and just did chins instead. No biggie b/c I’m realizing that I simply can’t expect to hit PRs on 5-6 lifts each and every week (squat, bench, row, DL, front squat, push press). So, I’m prioritizing right now, putitng energy into squats and DL and willing to back off bench, rows, front squat if I need to. And some weeks I hit ‘em all. But some weeks I’m tired so I’ll back off on those other lifts. If you know what you’re doing, I could see you making progress like this for years on end, literally. And I guess it’s implementing the ‘fitness-fatigue’ model, just not in a regimented fashion. Frankly, you could probably just add in a nap every day for a week or two and be recovered enough to go on. LoL Call it your deload week. I’m only half-joking.

 

[djeclipse]

Week 6 Day (mon)

yesterdays workout sucked, my back is still feeling a little sore so it loks like I won;t be squating, rowing or deadlifting for the rest of the week.

I failed on my 220 x 5 attempt (got 4) and did some lamer strength cable thing for my pull.

Tomorrow I will go in and do chin ups for my pull and not sure about if i should try the military press as I usually clean the weight up.

Not happy.

 

[BiggT]

That is gonna happen. I wouldn't squat or pull from the floor the rest of the week (or do stuff like light clean pulls, overhead squats, bodyweight hypers etc), if your pressing is moving, keep training it, and then you should probably feel good Mon next week.

 

[djeclipse]

I forgot to add that I did do 2 sets of BW hypers, sets of 10.

Today I will go in and do light cardio followed by some light hypers and needsize crunches.

You really think clean pulls are ok?

The thing is it's not very bad but I can feel it and it hinders my play in soccer. If I wanted to I could probably train through the pain but I don't want it to be a lasting injury.

 

[djeclipse]

BW today was 180.4

I think I think i ahve to buy new pants as none of them fit in the waist anymroe. I hate clothes shopping.


Yesterday I did 20min on the Elliptical, burned roughly 300cals.

The did 2 sets of hypers at BW, I held the last 3 reps at the top, are static holds god for hypers like they are abs?

4 sets of needsize crunches with 5lbs (with stop watch).