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Here's my DF 5 x 5, modified

OK thanks for the clarification.

Madcow2 said:
Also, keep in mind that in a really hard loading period you might not see any progress and the goal is to realize this progress in the next phase - if you drop everything you leave that hanging.
Click to expand...

I was thinking this last week, which was pretty hard and barely matching what I did months ago during my 2nd 5 x 5 (and taking into account a little gain from Korte). I recall getting stronger during the volume phase first run through the program, not so this time around.

And 3 x 3 intensity is really the funnest part of the program anyway.
 
Week 5 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
245 x 1
275 x 3 x 3

1st set at 275 came forward on my toes a bit, corrected next 2 sets and stayed on my heels. Felt good.

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
245 x 3
260 x 3

Had to push hard but reps never in doubt.

BB row 1 x 3
135 x 5
225 x 3
245 x 3
260 x 3

A bit of elbow pain but not as bad as last week. Also used less body english at 260 than I did last week.

Powershrug (from hang) 1 x 3
225 x 5
315 x 5
365 x 3
405 x 3
445 x 3

Made a mistake; should've been 455 but only did 445. Oh well.

Weighted Decline Situps
30 x 3 x 10

Skipped weighted hypers and arm work, running late.

Overall: I love this week ;)
 
Week 5 Day 2

Romanian DL
bar x 8
135 x 8
225 x 4
315 x 2
365 x 1
405 x 3 x 3

Not too bad, mostly trying to keep strict form.

OHP
bar x 2 x 5
95 x 2
125 x 3 x 3

Used a staggered stance, one foot slightly before the other. Tried to keep my elbows slightly up too. Felt pretty good. Or it coulda been the going from 5 reps to 3, too ;)

Chinups, shoulder width
25 x 3 x 3

Easy.

Dips
70 x 3 x 8

Finally got all 24 reps.

Situps
30 x 3 x 10

Weighted Hypers (to make up for missing on Monday)
85 x 3 x 8

Overall: Felt weird not squatting in some form or another. Made it a pretty easy workout. After doing all the 5 x 5 and Korte stuff for awhile now I can't believe how some people can only squat once a week :evil:
 
Week 5 Day 3

Squat 1 x 3
bar x 2 x 5
135 x 2 x 3
185 x 1
225 x 3
255 x 3
285 x 3 (belt)

Felt harder than I thought they'd be. Maybe still a tad loaded.

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
250 x 3 x 3

Again, felt about as hard as the 260 on Monday. Just lacking some energy overall today.

BB row 5 x 5
bar x 8
135 x 5
185 x 1
235 x 3 x 3

Did the supinted/pronated/supinated grip. I think sup is easier on my elbow. These felt good.

Powershrug (from hang) 3 x 3
425 x 3 x 3

Good weight, good shrug action.

Weighted Hypers
85 x 3 x 8

Weighted Decline Situps
30 x 3 x 10

Overall: Week 5 felt OK, hoping a weekend of R&R will have me feeling refreshed next week.
 
Week 6 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
255 x 1
285 x 3 x 3 (belt)

Not bad. Had a little knee pain so played around with stance a little. Wider inhibited my depth so I ditched that. Did a pause squat on 3rd rep of last set. Kinda hard but felt good.

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
245 x 3
265 x 3

Felt easier than I thought they'd be. No problem.


BB row 1 x 3
135 x 5
225 x 3
245 x 3
265 x 3

All supinated this week. Good sets.

Powershrug (from hang) 1 x 3
225 x 5
315 x 5
365 x 3
405 x 3
455 x 3

Easy. Hips real snappy and got good shrug action.

Weighted Hypers
90 x 3 x 8

Skipped situps, running late again.

Overall: Hopefully catching the rebound now. All the weights felt good. Squat was a little concerning because of my knee but really happy with my depth, especially last set.

Gym was kinda crowded today, I expect it'll be this way the next few weeks. :rolleyes:
 
Week 6 Day 2

Romanian DL
bar x 8
135 x 2 x 8
225 x 2 x 4
315 x 3
365 x 1
425 x 3 x 3

Pretty good. Felt strong bringing it back up, especially. Challenge is keep it tight on the way down.

OHP
bar x 2 x 5
95 x 2
130 x 3 x 3

Feeling better about these with the staggered stance and no leg drive.

Chinups, shoulder width
30 x 3 x 3

Easy again. Elbow felt good (wore elbow sleeve)

Dips
75 x 3 x 8

Got all reps pretty easy.

Situps
35 x 3 x 10

Overall: Good workout, felt pretty strong. Hopefully the pupation has started.
 
Jim, was there any particular reason you chose to do romanian dl's instead of regular dl's? ive been contemplating doing these but didnt really see a benefit of doing them over the regulars.
 
Well, I'd been deadlifting a lot previously - now that you make me think of it, I deadlifted 1 x week in two consecutive 5 x 5's, then 2 x week for 8 weeks (one heavy day, one 'speed' day, using bands - not that great a plan as it turned out since volume wasn't regulated all that carefully), then I ran Korte where you dead 3 x week for 8 weeks.

So I wanted to take a break and focus on strengthening my lower back for a bit. Mostly to help my dead, though, since that's where I felt a weak link in the (posterior) chain. Also I felt like my form was straying a little on my finish, so I wanted to get back to feeling nice and tight like I do on RDL's.

Anyway, I plan on running another 5 x 5 cycle right after this going back to deadlifting on Weds. We'll see how it turns out, occasionally I pick up 225 after rowing to get it back on the rack. It feels heavy ;)
 
with all that deadlifting you've been doing over the last few training cycles its easy to see that a break would be useful. ill have to revisit my thoughts on dl frequency.I never thought of a speed day. maybe utilizing the three different pulls in one training cycle could be beneficial as well.
 
I've read deadlifting more than 1 x week is too taxing on the CNS unless you really have a good plan.

Korte had 6 x 5 (I think, it's been awhile) from 58-64% 1RM ramp over the first 4 weeks, although I ramped to 71% by the final week.

On my ill fated 'speed day' I pulled off a reebok stepper and used a mini-band over the bar to force me to really accelerate. I was supposed to stay ~55% 1RM but unforunately I got kind of excited and went too heavy on these. I think the lift is fun and helped me with my starts, unfortunately I pulled the program outta my ass and got appropriate results. :p
 
Week 6 Day 3

Squat 1 x 3
bar x 2 x 5
135 x 2 x 3
185 x 1
225 x 3
260 x 3
290 x 3 (belt)

Felt OK. Came up pretty fast out of the hole, had a bit of a grind at parallel but happy with it.

Bench 3 x 3
bar x 8
135 x 5
185 x 2
225 x 1
255 x 3 x 3

Not bad, felt better than 250 last week. Did a pause rep on my last rep of last set (hard though)

BB row 3 x 3
bar x 8
135 x 5
185 x 1
245 x 3 x 3

All supinated now, I think it's easiest on my elbow and I can pull harder to my stomach. Easy reps, at least 1 full second pause on the floor and back didn't budge from parallel :Chef:

Powershrug (from hang) 3 x 3
435 x 3 x 3

No problem.

Weighted Hypers
90 x 3 x 8

I dread these but surprisingly easy today.

Weighted Decline Situps
35 x 3 x 10

First set was cake, sets 2-3 not so much.

Overall: Good week. Hopefully stronger next week, I plan on pretty small ramps for squat and bench since I'm pretty close to 3RM's I think.
 
Week 7 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
260 x 1
290 x 3 x 3 (belt)

Had some problems 2nd set (stayed back on heels too long? at least that's it felt like) but corrected it 3rd set. Felt hard but solid.

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
250 x 3
270 x 3

270 was a piece of cake. I felt strong, I felt confident, I felt like carlsuen at TGI Fridays*

Seriously, I'm pretty happy with it, no hitch or grind at all. I looked at my log from my last 5 x 5 and I did this same weight in Wk 7 Day 1. But I don't remember it being as easy as today so I hope to surpass my Wk 8 and 9 numbers.

*j/k carl it's all good :p

BB row 1 x 3
Bar x 10
135 x 5
185 x 3
225 x 3
250 x 3
270 x 3

All supinated again, felt good. 2nd and 3rd sets at 270 had to use a little body english but not much.

Powershrug (from hang) 1 x 3
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
465 x 3

465 was hard, I was in too much of a hurry for some reason and didn't get as good a shrug action as I would've liked. I noticed if I get into the hang nice and deliberate and then explode it's a lot better.


Weighted Hypers
95 x 3 x 8

Weighted situps
40 x 3 x 10

Overall: Good start to the week. Starting to think maybe this DF stuff works ;) Happy with bench and row, squat was OK I'm happy with my depth but the reps are getting hard.
 
Are you planning on new PRs next week or just beating your old numbers? Have you given any thought yet to managing weeks 8 and 9? Are you going to spread them out or just take odd days as you see fit? Are you feeling deloaded by this week?

I notice that you do a lot more work on your warmup sets on the Powershrug than on the other exercises (or fewer on the others depending on how you look at it). I'm wondering whether you do much general warmup before the squats. I know that if I take a bee-line to my work sets they can feel a shade harder.

Looking pretty solid for the finish.
 
I plan on finishing up as it's laid out, barring any unforseen problems.

I'm shooting for PR's on bench and row. Squat hard to say, I may try 315 x 1 x 3 in Week 9, which would be a PR with my new and improved form.

RDL's are already heavier than I've done in the past.

As far as warmups, I do a lot of sets on PS just because the weight's so heavy :p

I do A LOT of warmups before squatting: hip swings, hip flexor/calf/hamstring stretch, squatting down butt to ankles and pushing the knees out with elbows and squats with a broomstick on my shoulders and arms extended. It's quite a sight as I go into all kinds of histrionics before I even get under the bar lol.
 
Week 7 Day 2

Romanian DL
bar x 8
135 x 8
225 x 5
315 x 3
365 x 1
405 x 1
435 x 3 x 3

I felt a lot stronger on these today. My best heavy RDL's yet, able to really get my hips back and keep my arch (I think).

OHP
bar x 2 x 5
95 x 2
115 x 1
135 x 3 x 3

OK sets, had a shaky rep on my 2nd set but otherwise it was pretty solid. I may have to use some leg drive soon, though.

Chinups, shoulder width
35 x 3 x 3

No problems, easy.

Dips
80 x 3 x 8

Hard but reps never in doubt.

Situps
40 x 3 x 10

Overall: One of my better workouts of late, got all my lifts no problem. So far all week I felt like I coulda done an extra few reps (except for maybe squatting :p ). Hopefully it continues on Fri and Wks 8/9. Have to be mindful of fatigue creeping up next few.
 
Week 7 Day 3

Squat 1 x 3
bar x 2 x 5
135 x 2 x 3
165 x 3
205 x 1
235 x 3
265 x 3
295 x 3 (belt)

265 was bad, too loose on the way down and had a big sticking point at parallel. Stayed tighter at 295 and it was a lot better, no problems (hard though).

Bench 3 x 3
bar x 8
135 x 5
185 x 2
225 x 1
260 x 3 x 3

A bit harder than I expected, some joints not feeling so wonderful. Did a pause rep on last rep of 3rd set.

BB row 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
255 x 3 x 3

Getting a bit harder, had to dip a little.

Powershrug (from hang) 3 x 3
225 x 5
315 x 3
365 x 3
405 x 1
455 x 3 x 3

Not bad, was comtemplating 445 (up from 435 last week) but some guy with sideburns was doing 185 smith machine shrugs right next to me so I had to step up to the plate ;)

Skipped hypers and situps, lower back feeling tired.

Overall: decent finish to Wk7. Top set of squat was OK today, 1 x 3 bench and row this week were good, RDL felt great and powershrugs coming along, I feel.
 
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Planning on M-W-F, it works better with my schedule. I'm going to allow for an extra day as needed, though. Like today my lower back is feeling a little tight, and the left knee is a little achey.

But I felt like I had a good week in the gym so I'm going to keep on trudging.
 
The problem with an ad hoc 'day as needed' is that if you need it then you're out of kilter. It's not too likely that you'll skip a Monday since you won't realise that you need it until you're at the gym. If you skip a Weds to Thurs then you're onto M/Th anyway and if you skip a Friday then you either have a five day gap or, perish the thought, have to go into the gym over the weekend.

My thoughts on it from wayback were that week8 is probably fine but you will be stacked come week9. Going for the three week option from the start of week8 keeps you fairly fresh to the end. You could just see how you feel at the end of week8 and then consider whether to adjust week9.
 
Hmmm OK thanks for the input guys, I'll think about it some more this weekend (and browse MC2's geocities stuff again ;) )
 
Week 8 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
260 x 1
295 x 3 x 3 (belt)

No problem with the weight. Hard but doable and no glitches. Left knee had some pain, I think from that messed up front squat a few weeks back.

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
250 x 3
275 x 3

275 not bad. First 2 reps were pretty easy, 3rd rep I had to push hard.

BB row 1 x 3
Bar x 10
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3

So-so again. Had to use some body english again on top set.

Powershrug (from hang) 1 x 3
225 x 5
275 x 3y
315 x 3
365 x 3
405 x 3
475 x 3

Took my time on 475. Made sure to lower under control to the hang position and then tried to explode up, felt good.


Weighted Hypers
100 x 3 x 8

I think I only did one set at 95 last week, but in the spirit of 'pushing it' I went up to 100. I don't like doing these but the sets were solid.

Overall: Good start to max week. I had some concern since my knee was achey but I was able to hit my depth and get the reps in. Maybe not close enough to failure? since my reps were never in doubt.
 
Week 8 Day 2

'Romanian DL' ;)
bar x 8
135 x 8
225 x 5
275 x 1
315 x 1
365 x 1
405 x 1
455 x 3 x 3

S'alright. Maybe could have pushed the hips back a bit more, but...uhm, it was kinda heavy. Still, I was able to keep my chest up, maintain my arch and had minimal knee bend with the bar slightly below my knees so I suppose I'll take it.

OHP
bar x 2 x 5
95 x 2
115 x 1
145 x 3 x 3

Heavy but solid. No leg drive but I am getting some momentum I think with the bar starting in front and finishing behind.

Chinups, shoulder width
40 x 3 x 3

Easy again. Maybe should've upped it but not too concerned. Some guy came over and asked if I was using the station and I said yeah but he could work in. He gave me the dick eye and replied 'I work out alone'. So after I finish up I'm over at the dip station and I see the lonely warrior pumping out his brutal cable cross-overs :rolleyes:

Dips
85 x 3 x 8

Hard but all reps were clean i.e, no twisting, thrusting, twirling or kicking.

Overall: Good workout. Wasn't sure about the 455 RDL since that was a 20lb jump from last week, but I figured I needed to push it.

BW if you're reading: Monday bench wasn't a PR, but I struggled to get 3 in week 9 of my last 5 x 5. I think between this 5 x 5 run and Korte I'm a little stronger since I got 275 x 3 without too much trouble here in Week 8.
 
Thanks G5.0. I'm still not sure I'd want to work out with ya though :p You're seriously getting monstrous, form's looking awesome too.

The way I do RDL's I think it helps my dead - at least I hope it does - since it mimics my finish. So now I figure if I can get the bar to my knees I should be able to finish it. :coffee:
 
What shoes do you wear for 'em? The same ones you use for regular deads? I was tempted to try 'em with my Oly shoes today but I figured that would defeat the purpose I had for 'em, which is to improve my hamstring flexibilty.
 
I've been wearing my oly shoes since I've been squatting and deadlifting on the same day (in the case of Korte) and front squatting and RDL'ing on Weds (in the case of volume phase of current 5 x 5) for awhile.

But now that I've been able to drop my Wed squat I went back to my flat soled shoes. I like it better, especially at the bottom of my RDL I don't feel like I'm tipping forward.

I'm actually interested to see how it'll feel deadlifting again in my flat shoes.
 
Week 8 Day 3

Squat 1 x 3
bar x 2 x 5
135 x 2 x 3
185 x 3
225 x 3
275 x 3
315 x 3 (belt)

Just decided to go for 3 plates today. Didn't warm up that well since I was in kind of a hurry. Anyway, 275 felt pretty hard so you can imagine what 315 felt like, real grinders. Not sure I was all that happy with my depth, except for my last last rep ironically.

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
265 x 3 x 3

Had to push hard last rep of each set but no hitches at all.

BB row 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
265 x 3 x 3

Last set was best again, pulled a lot harder to my stomach.

Powershrug (from hang) 3 x 3
225 x 5
315 x 3
405 x 1
465 x 3 x 3

Good sets, nice and deliberate lowering the bar and able to get good shrug action. Hardest part is walking it back to the rack.

Overall: Eh. Not that happy with the 315 squat, I had an inkling to repeat since I felt like it was a concentration thing but time was running short. Oh well. Everything else was pretty solid. Seriously considering going M-Th-M for the next 3 workouts.
 
OHP
bar x 2 x 5
95 x 2
115 x 1
145 x 3 x 3

Heavy but solid. No leg drive but I am getting some momentum I think with the bar starting in front and finishing behind.
Click to expand...

If the momentum is "driving your head forward" so that the bar is directly over your shoulders with your head between your arms (it's really hard to describe), this is fine. Everyone does this and if you watch someone jerk heavy weight, it's implicit in the movement. Basically you have to hold heavy weight overhead like this to center it. Just how the body works.

Powershrug (from hang) 3 x 3
225 x 5
315 x 3
405 x 1
465 x 3 x 3

Good sets, nice and deliberate lowering the bar and able to get good shrug action. Hardest part is walking it back to the rack.
Click to expand...

Don't worry about lowering it. The OLs don't have much eccentric anyway. Get full extension and try to hold the pose for a second with traps in ears (try being the operative word but by trying to hold it you will get full extension). Don't worry about it after that, you don't need to fight it on the way down.
 
Madcow2 said:
If the momentum is "driving your head forward" so that the bar is directly over your shoulders with your head between your arms (it's really hard to describe), this is fine. Everyone does this and if you watch someone jerk heavy weight, it's implicit in the movement. Basically you have to hold heavy weight overhead like this to center it. Just how the body works.
Click to expand...

Yeah that's what it is - a head thrust, I call it. Picked it up from Starting Strength and Guinness also mentioned contracting the traps hard, so it all kind of came together that way. I've been having lots of problems getting appreciable weight up on the OHP so this helps.

Madcow2 said:
Don't worry about lowering it. The OLs don't have much eccentric anyway. Get full extension and try to hold the pose for a second with traps in ears (try being the operative word but by trying to hold it you will get full extension). Don't worry about it after that, you don't need to fight it on the way down.
Click to expand...

I sure can't hold that pose at the top but it's a good tip to help with the shrug action. As far as lowering, it's more that I need to be deliberate with my torso tilt getting into my hang position. The weight comes down pretty fast, and I noticed a few weeks back that if I get too bouncy getting into my hang - kind of a half 'RDL' ;) - I lose my rhythm and the timing of my hip snap and shrug is all off.
 
Jim Ouini said:
I sure can't hold that pose at the top but it's a good tip to help with the shrug action. As far as lowering, it's more that I need to be deliberate with my torso tilt getting into my hang position. The weight comes down pretty fast, and I noticed a few weeks back that if I get too bouncy getting into my hang - kind of a half 'RDL' ;) - I lose my rhythm and the timing of my hip snap and shrug is all off.
Click to expand...

Gotcha - I thought you were talking about lowering from the shrug not getting reset in the hang. That's not something to rush with heavy weight.
 
Thanks nelms! I used to do a lot of them, I think that's why my dead is ahead of my other lifts.

Altlhough my range of motion isn't that great, like I said I can only get the bar a couple inches past my knees. Maybe I'll get a vid up for critique ;)
 
Week 9 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
265 x 1
305 x 3 x 3 (belt)

Good sets, much better than Friday. I got in a nice groove and able to hit my depth. My buddy was spotting me and told me he thought I reached my 'anatomical limit'. At least I hope he was talking about my depth. ;)

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
255 x 3
280 x 3 (PR)

Money. I was looking around for a spotter and saw nothing but schmucks so I thought WTF and just got under the bar. I think the 'fight or flight' helped me because as soon as I unracked the bar I knew I was going to get them. For reference, I missed 295 at the end of my Korte (barely) and only got 280 for one hard rep at the end of my 2nd 5 x 5 a few months back. So I'm happy.

BB row 1 x 3
Bar x 10
135 x 5
185 x 3
225 x 3
255 x 3
280 x 3

Body english at 280. It's not like I'm raising my body a whole lot, it's more like a dip and dive. Plus I didn't smack my tummy with the bar. Ah well.

Powershrug (from hang) 1 x 3
225 x 5
275 x 3
315 x 3
405 x 3
435 x 3
485 x 3

405 and 435 were good, 485 not so great. Not able to generate much explosiveness with predictable results. The bar moved and I guess I was shrugging, but it defintely coulda been better.

Overall: Good start to Week 9. Happy with my squat and bench; row and PS were just alright.
 
Thanks. I only count if it's strict. I was thinking about this at the gym and figured my max is around 260, no dip and dive and pulling the bar to the stomach.

But in the interests of increasing workload I allow myself some breaks in form ;)
 
Thanks. I've said this before but thank goodness I found 5 x 5. I used to do a lot of db stuff and got decent at it but bench is something I never really concentrated on. And the few times I did I wouldn't even touch my chest :rolleyes: So 5 x 5 and Korte forced me to get better at it.

BTW, congrats back at ya on that 455 dead :)
 
Ha! THANK YOU.... However! I only THOUGHT my freaking deads were good until I saw that you were doing RDL with more weight!!! I'm just getting into the forums here, so you are literally the first guy I've seen doing that much on those. I rarely compare myself with people, but this is one case where the first thing across my mind was "Dear Loooooord!"

Anyway, question for you: what is holding you back on the squat? Don't take my question offensively, please, but you have a serious difference between your deadlift and your squat, and I'm just curious if you know the reason why or have some history to share. Just curious, and again...no offense intended.
 
Thanks BW, much appreciated. I haven't been able to put one of those cool (PR) thingies next to a lift in a while.

nelms: Good question, and none taken since my squat is offensive ;) Well to be honest I'm not sure what's holding it back. The switch from wider stance parallel squats to full squatting is taking longer than expected. My 1RM is ~325-335. I do get some knee pain occasionally, originally due to bad form, most recently due to a messed up front squat I think.

In any case, it's coming along I suppose, my goal by the end of the year is to hit 365 full squat.

The other thing is that my dead may just be ahead of my other lifts, since my they aren't all that great now that I think about it, heh.
 
Jim, you must be utilizing a different calendar, because I'm not going to accept a 30-40 lb. max squat gain over the next 11.5 months. Eat, my friend, recover, and keep squatting! :)
 
No, no...no Hail Mary's. I'm just going to chip away, get my offensive line dominating the line of scrimmage and try to keep the ball moving down the field ;)
 
Week 9 Day 2

Romanian DL
bar x 8
135 x 8
225 x 5
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1
465 x 2 x 3
475 x 2

465 felt better than 455 last week. Was going to repeat it but my buddy showed up so I decided to push it a bit. Then I went for 475 and only got 2 reps, felt like I was slumping a little.

I'll post some vids in a bit.

OHP
bar x 2 x 5
95 x 2
115 x 1
145 x 3 x 3

Repeated 145, forgot to go up. Oh well, no wonder they weren't so bad.

Chinups, shoulder width
50 x 3 x 3

Not bad, elbow felt good for some reason so I was able to power it up. No wiggling, kicking or screaming.

Dips
90 x 2 x 8, 1 x 6 (failed)

Tri's started to give out on 3rd set.

Overall: Happy with RDL's and chins. Snafu on the OHP weight but it's coming along considering no leg drive. I like this Wed workout after you drop the squat ;)
 
Here's vids of my RDL's today. MC2 and some others were talking about RDL form in another thread so I'm happy to hear any critiques - I try to keep an arch in my lower back, push my hips back and have a slight bend in my knees. I'm not all that flexible and the bar is only a few inches past my knees.

Just to show my form with light weight, and where the bar is in relation to my knees. This is where I intend to be so as I go heavier I may deviate :p

135

You can't really see it but the girl in the squat rack in the background asked me if I needed a spot, and offered to stand behind me 'just in case' ;) Did 2 x 3 here.

465

Top set. Only got 2 reps and didn't feel like I was getting the hips back as far.

475

Anyway, in looking at it I guess I could be getting my hips back a bit more even at 135. I feel a bit stretch stretch in my hammies but I thought I'd be lower.
 
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Jim, I can't download the vids, but you are still a RDL freak. Congratulations!!! LOL!

Are you doing dips with 90 lbs. of extra weight for sets of 8? Nice!
 
Thanks! I had to edit the vids, screwed up uploading them...check it again (I just tested it, takes awhile to load). Then after you see it you may not think I'm so freaky lol

Yeah I'm doing dips with a 90lb db. I have to carry it all the way across the gym to the dip station, kinda like a two-handed farmers walk ;)
 
Ok, downloaded and viewed.

You DO appear to lack hamstring or lower back flexibility, but DANG that is a lot of weight. It's not that you have bad form at all on any of those lifts, they are just shorter ROM because of flexibility.

Final verdict: still a freak. ;)
 
Yeah, I've always done them like that, never really tried to get any lower since I'll start to feel some strain in the lower back - to me it'd be a SLDL :p
 
Week 9 Day 3

Squat 1 x 3
135 x 2 x 3
185 x 3
225 x 1
245 x 3
275 x 3 (pause squat)
315 x 3 (belt)

Wanted to repeat 315 and make sure I hit depth. Good set but pretty hard, last rep especially.

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
275 x 3 x 3 (PR)

Decided to go for 275 instead of 270 (last week was 265). Was thinking I made a big mistake after the first set, 3rd rep was a hard push. But then I settled in and got the 2nd and 3rd sets pretty well.

BB row 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
275 x 3 x 3

Felt good, not too much body english and got good row action.

Powershrug (from hang) 3 x 3
225 x 5
315 x 3
365 x 1
405 x 1
475 x 3 x 3

*long story*

Had to do them outside the power rack again. First 2 sets at 475 were pretty good. The gym was pretty crowded today, the power rack is in the corner with just a little space on each side, and for some reason people love doing stuff - usually side raises - in that corner. So it kind of bugs me since they're kind of close to weights when I squat.

Anyhoo, that was the case today, plus some girl decided to do reverse lunges so she's stepping back into my space. I politely ask her to move over and I start my set. 1st rep was really good, got some nice hip snap and real good shrug action. I was thinking 'wow this is going to be an awesome set.' And then as I'm catching it my strap gives way - I use the kind that velcro around your wrist and the velcro lost some bite - and the weight comes crashing down, luckily I use collars. That girl was lucky she moved, it would've crushed her like a bug. So I just put the weights back on and repeated the set, but not nearly as explosive since I was gun shy about my straps. Time for a new pair methinks.

Exciting way to end this 5 x 5, that's for sure ;)

Overall:

Good 5 x 5 run, joints (bothersome knee and elbow) feeling good, stayed injury free, my main lifts went up, and gained 5-7 lbs, depending on the scale/time of day.

Next week I plan on taking an easy week and mess around with some light weights like some front squats, clean pulls etc. And then start another 5 x 5 the week after with deads on Wed instead of RDL. Not sure yet what I'll do for my pulling move on M and F.
 
Congrats on getting another one under your belt and congrats on the PRs. Surely, more than just the bench is a PR? (yeah, "don't call me 'Surely'")
 
Great job, Jim! Don't forget to play around with overhead squats next week during your "fun week". It doesn't get any more fun than that!
 
blut wump said:
Congrats on getting another one under your belt and congrats on the PRs. Surely, more than just the bench is a PR? (yeah, "don't call me 'Surely'")
Click to expand...

Thanks BW. I guess I had some PR's and some things I just got better at ;)

PR's:

Bench 1/3 x 3

RDL 3 x 3 - default, never pushed it

Powershrug 1/3 x 3 - default, never pushed it or did them from the hang

Dips 3 x 8

Got better at:

Squat - finally feel good about my form (crosses fingers). The pointing the knees out tip really helped me. And you made a statement about benching and your sticking point that I applied to squatting (mentally)

OHP - incorporated the head thrust and contracting the traps

BB row - Switched to supinated. Elbow feels better, can pull harder

nelmsjer said:
Great job, Jim! Don't forget to play around with overhead squats next week during your "fun week". It doesn't get any more fun than that!
Click to expand...

Thanks nelms. I forgot about OH squats. I'm awful at them which means it's definitely something to try :)
 
Starting another DF 5 x 5 tomorrow, following the basic template. In fact, I used MC2's excel spreadsheet for organizing :)

Monday/Friday

Squat
Bench
BB row

Wednesday:

Box Squat
Dead
Push Press
Chins or Pullups, depending on how my elbow feels

I'll throw some hypers, situps and dips in there somewhere. I decided to box squat because I'll be wearing my flat soled shoes on Wed for deadlifting and they seem to go well together. Also, It'll be interesting to see where my dead is at, I think I'll start at 315 and plan on ending ~ 415 in Week 4.
 
Hey, bud. How was "fun week"? Good to see you back!

I'm 90% that next time I go through 5x5, I'm going to use push press, as well. I LOVE working shoulders, so I think I want to load them up this time.

I may even go nuts and do OH squats for my Wednesday squat...I just can't decide. I jerked 205 last week, sometime, and I absolutely had a blast. It's not even a lot of weight, but it's FUN! :D
 
Thanks nelms. Fun week was...fun, although a little disconcerting not having a plan. I think I've said this before but I don't know how people can go to the gym and not have a plan anymore (well I do since I used to train like that for years and years lol).

Anyway, I feel refreshed and ready to go, playtime is over :evil:

Yeah I decided to go with PP instead of a strict military, just need to get more weight up this time around. Although as I remember, in Wk 8-9 I was missing all my presses after heavy deads.
 
By the way, I forgot in my original message...are you going to be doing all 5x5 with 415 on the deads for your last week??? WOW!
 
What height box will you be using? Don't forget my experiences going for a highbox with a wide stance. The work on my hips ruined my ability to deadlift and squat. Maybe with your semi-sumo work and your rdls, though, your hips are well enough conditioned to take it.
 
I didn't log that run. I'd been having some problems with my knees and BFold suggested very wide stance box squats to a high box as a good way to squat and take a lot of stress away from the knees. I reckoned that it would also be of benefit to my posterior chain and help my deads to do some box-squatting and I'd been fancying it for a while. Anyway, I subbed it in on Weds in place of the light squats and, maybe foolishly, went heavy with it with the thought that it was intrinsically a lighter squat.

It totally fried my hips and doing deads straight after the box squats was overly hard work and very gruelling. I could hardly squat until I worked out that I was kind of OK with a very narrow stance to take my hips out of the movement as much as possible and even then my lift was down and I had to stretch a lot. When I hit week 5 there was no doubt that the 2x per week deload was the only option for me. All was well in the end: I did three weeks of 2x per week and then continued with another three weeks of 3x per week intensity phase.
 
blut wump said:
What height box will you be using? Don't forget my experiences going for a highbox with a wide stance. The work on my hips ruined my ability to deadlift and squat. Maybe with your semi-sumo work and your rdls, though, your hips are well enough conditioned to take it.
Click to expand...

Thanks for the info BW. Box will be slightly below parallel. I tried some last Friday and I felt pretty comfy with a wide stance and feet pointed out (almost touching the frame of the power rack). Better than when I tried it before using the same box.

185 last week felt really easy, I probably won't go heavier than 245, if that. I will say that I did feel some slight soreness in the glutes the next day and the thought did enter my mind about deadlifting right after...

nelmsjer said:
By the way, I forgot in my original message...are you going to be doing all 5x5 with 415 on the deads for your last week??? WOW!
Click to expand...

Well I'm not sure where my dead is at right now, I used a rep calculator based on my last '95% 1RM' from Korte to get my 5RM. Then I just plugged it in to MC2's template to get an idea of where to start - 315, 355, 395, 415 (rounding up) for Wks 1-4, respectively.

At any rate, since I haven't really deadlifted for about 10 weeks now I'm just using it as a guide.
 
Week 1 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2
230 x 5 x 5

Last 5 x 5 I started at 205; I looked at my hardcopy journal and it read 225 but now I see I begged off it. So even though I wanted to go light I couldn't go backwards so I went to 230. Now I see my typo, dangit. Regardless, they were pretty easy, I think I just have more confidence in my new form. My buddy worked in with me and he keeps up a pretty fast pace, which was good for me.

Bench
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5

Piston-like ;)

BB row
bar x 8
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5

I'm gonna try to match my bench and row every set from now on, just for fun.

Decline situps
BW x 3 x 10

Overall: No powershrugs made this a lot easier than last time; in fact it felt downright short and skimpy. Anyway, I feel a slight cold coming on, now have to drink my concoction for the next few days: ginger, lemon, echinacea, Vitamin C and herbal tea.
 
Week 1 Day 2

Well my cold took a turn for the worse. Yesterday I was totally wiped out and last night slept ~11hrs (thanks Nyquil). Today I feel a little better but pretty weak. So I hope that's the reason for being a bit outta breath.

Box Squat (not sure the height, if you put a marble on the top of my thigh it rolls down towards my hip, though ;) )
bar x 2 x 5
135 x 5
185 x 3
205 x 5 x 5

Used a wide stance and feet pointed out. Pretty easy, I may need to get some new shorts though because I could feel some fabric starting to tear since you have to sit back so far.

Dead
bar x 8
135 x 5 (RDL)
225 x 2
315 x 5 x 5

Kinda knackering. Weight was easy but I was starting to get tired around the 3rd set.

Push Press
bar x 10
95 x 3
115 x 5 x 5

Hadn't PP'd in a while, my timing with the leg drive was off and one time I lost my balance and rocked backwards.

Chinups, shoulder width
10 x 5 x 5

Last 2 sets kinda hard but reps were clean.

Dips
35 x 3 x 8

Up 10 lbs from last 5 x 5 week 1. I think I'm going to move these to Friday and do reverse hypers on Wed.

Overall: Taken separately, all the lifts were easy money. But together and with my cold I was pretty tired by the end of the workout. Oh well.
 
Be careful about training sick, bud. I have always found that it makes my sickness last longer. But, hey, everyone is different, so if you can do it, more power to you! Get well!

Nice job on starting out week 1 with more weight than week 4!
 
I admire your working the 5x5 with a cold but if you're not clearly recovering by the weekend then consider skipping a week and starting again. With any luck you'll infect the whole gym and get it to yourself the following week.
 
Well it was more of a head cold thing, no coughing or spitting up. Today I feel better, my concoction rocks.

My glutes and hams are really sore, though. Must be the box squats.
 
Thanks guys. But it was just a little cold, one day of being wiped out - I have a low pain threshold :Chef: I think I've turned the corner already.

UrlMighty said:
Aim to keep your shins as vertical as you can on the box squats.
Click to expand...

Yeah when I tried them before I don't think I used a wide enough stance and my shins weren't vertical enough. As a result I think my knee actually started hurting. Now I'm going really wide and letting the glutes and hams fire - I really feel it even today.
 
UrlMighty said:
That sounds perfect.
Click to expand...

Oh yeah like I said I thought my shorts were gonna rip right down the middle from pushing my hips back so far and with the wide stance. That's gotta be a good sign :artist:

Week 1 Day 3

Squat 1 x 5
135 x 2 x 3
165 x 5
185 x 5
205 x 5
225 x 5
255 x 5

I did the first 3 sets pretty fast, last two were a little more controlled and, uhhm, a little harder. I paused on each of the last reps. 255 was a little tougher than I would've liked. I must still be feeling the effects of the cold ;)

Bench 5 x 5
bar x 8
135 x 5
185 x 1
215 x 5 x 5

No issues, easy.

While I was benching, I saw some PT who had her clients doing squats with their feet on a bosu ball while they were on the Smith Machine. Add some stabilization, then take it away I guess. :rolleyes:

BB row 5 x 5
bar x 8
135 x 5
185 x 1
215 x 5 x 5

Tried one set pronated but felt some elbow twinge so I went back to sup. Kinda tired towards the end.

Reverse Hypers
Light mini x 3 x 10

Overall: Friday's seem to be my worst day, and a bit more effort than I had in mind for Week 1. OTOH, I didn't want to go backwards from my Week 1 weights from my first run, which admittedly I didn't plan out that well in terms of ramping the weights week to week.
 
Jim Ouini said:
While I was benching, I saw some PT who had her clients doing squats with their feet on a bosu ball while they were on the Smith Machine. Add some stabilization, then take it away I guess. :rolleyes:
Click to expand...
That is hilarious! Talk about missing the point. I'd say that qualifies as 'technique shotgunning'.
 
Some of these PTs should be prosecuted for fraud or, at least, forced to refund their money for selling inadequate services.

It's looking like you'll be loaded by the middle of next week at this rate. ;)
 
blut wump said:
It's looking like you'll be loaded by the middle of next week at this rate. ;)
Click to expand...

?? Too much workload too soon? I went back to my previous Week 1 and added 5lbs, except for squat, which stayed the same, and BB row because I wanted to match bench. Plus, I dropped the powershrugs.
 
Week 2 Day 1

Squat
bar x 8
135 x 5
185 x 1
225 x 1
255 x 5 x 5

Money. Much better than 255 x 1 x 5 on Friday. Kept up a pretty quick pace (for me) and got a little winded at the end. Did a couple pause squats somewhere in there too.

Side note: same PT who had the couple (it's a husband/wife thing I think) doing smith machine squats with their feet on the bosu ball today had them sitting on a stability ball doing smith machine shoulder presses. Functional training must be her forte' :rolleyes:

Bench
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Easy, had to push though.

BB row
bar x 8
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5

All supinated. 245 starting to get hard.

Decline situps
BW x 3 x 11

Up from 3 x 10 ;)
 
Hey, Jim! I've been busy, but it looks like things are going well for you. Not only that, but your gym provides comic relief! It's a 2-for-1 special!

blut_wump: you're not old. Based on your previous avatar, I'll be blessed to look like you when I'm your age. :)
 
Week 2 Day 2

Box Squat
bar x 2 x 5
135 x 5
185 x 2
225 x 5 x 5

Easy. Worked in the powerack this time and my toes were hitting the frame of the rack, so pretty wide stance. My buddy worked in with me on both this and deads and we kept up a pretty good clip.

Dead
bar x 8 (RDL)
135 x 3
225 x 2
275 x 1
315 x 1
365 x 5 x 5

A little tougher than I remember. First 3 sets weren't bad, but the last 2 were getting hard. On my very last rep I had to talk myself through. Not sure about next week's weight, I was thinking 405 but today's workout may change that thinking :evil:

Push Press
bar x 10
95 x 3
125 x 5 x 5

No trouble with these, wasn't concentrating much either.

Chinups, shoulder width
20 x 5 x 5

Didn't get my last rep. Had to put my feet on the box and jump up.

Dips
45 x 3 x 8

Easy.

Overall: Pretty good workout, kinda tired. Again, I'll have to put some thought into next weeks dead.
 
Week 2 Day 3

Squat 1 x 5
135 x 2 x 3
185 x 5
205 x 5
225 x 5
250 x 5
275 x 5

At first I was only going to try 265-270 but my friend was there egging me on :Chef: 250 felt kinda heavy, and my lower back was tired from deads on Wed so I was a little concerned. But 275 wasn't bad at all, in fact it felt easier than 250, go figure.

Bench 5 x 5
bar x 8
135 x 5
185 x 1
245 x 5 x 5

Not bad, had to push but reps never in doubt.

BB row 5 x 5
bar x 8
135 x 5
185 x 1
225 x 5 x 5

Well there goes matching my bench and row :rolleyes: My last set was my best, really kept everything strict, as opposed to some admittedly sloppy reps earlier.

Reverse Hypers
Light mini x 3 x 12

Upped 2 reps from last week.

Overall: Real pleased with my squat today. Good finish to the week and ready for max/max + in the next couple weeks.
 
Week 3 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2
225 x 1
250 x 1
275 x 5 x 5

Buried 'em. Did a pause squat on my last rep of set 5 (hard coming up, though ;) ) I forgot my sweats so I had to wear a pair of shorts that I call my 'Daisy Dukes'. I swear they used to fit but they're kinda tight now. Anyway because of this I brought my stance in a bit more, narrower than shoulder width, and I feel they allowed me to really settle into the hole.

Bench
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
265 x 5

Surprisingly easy.

BB row
bar x 8
135 x 4
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5

Awful. Was kinda tired and hungry by then and by 225 my form started breaking down. 255 was kind of a joke. Ah well.

Decline situps
BW x 3 x 12 (up one rep :p )


Overall: Good start to max week, BB row aside. I didn't feel like my 5 x 5 squat and 1 x 5 bench were maxes since I had some left in the tank. Still, I beat my last 5 x 5 numbers at the same time so I'll keep on keepin' on.
 
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