Here's my DF 5 x 5, modified

[blut wump]

Off the top of my head, I'm guessing that 'The Dukes of Hazzard", which I never watched, had a character called Daisy who was noted for her short shorts and shapely legs.

 

[Jim Ouini]

You are correct, sir. Imagine trying to squat in these:

And don't lie, we all know you have the complete series on DVD

 

[carlsuen]

fuck.. if u were to work out in that.. i'd puke seeing u squat.. haha!!!!

 

[nelmsjer]

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.

Jim, I'm going to have to respectfully ask that you never offer this visual to the fine members of EF ever again. Remember that many of us are constantly eating, even when we read the posts on EF. The negative impact to our appetite caused by your post is detrimental to the bulking goals of this community. Think before you post, please.

 

[blut wump]

Here's the Daisy Duke headknocker.

and a collection of Catherine Bach pictures
http://www.hissandpop.com/celebrities/b/catherinebach/

My gym shorts are around that relative size but in purple.

Ok, guys, back to the weights.

 

[Jim Ouini]

Truth be told, the shorts I'm talking about are the ones in my RDL vid a couple pages back, just normal shorts.

I just call them DD's since being somewhat venerable myself, I don't wear those billowy, below the shins shorts that the young 'uns are wearing nowadays. I told my wife that mine feel like Daisy Dukes compared to them.

Plus I bought them PM (Pre-Madcow) when I weighed about 175-180. So yeah, on occasion I do a 'self-melvin'

My gym shorts are around that relative size but in purple.

If they're that size I bet that's not the only thing that's purple

 

[Jim Ouini]

Week 3 Day 2

Box Squat
bar x 2 x 5
135 x 5
165 x 2
205 x 2
245 x 5 x 5

Kinda hard in a weird way. The weight didn't feel real heavy but my muscles felt weak

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

Hard, really hard. And my buddy worked in with me, the guy who sometimes stiff legs some of his deads, and his hammy popped trying to start his 4th set. I felt awful for him, the look on his face and he knew it was bad. Sucks. Anyway, I had to push on but I was feeling kinda down so sets 4 and 5 were hard both mentally and physically. In fact my last rep of set #5 my form was less than stellar.

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

Not bad until set #5, started getting tired and I was absolutely knackered from my deads.

Chinups, shoulder width
25 x 5 x 5

Got 'em all surprisingly. I was contemplating skipping these because I was so tired and my elbow has been hurting all week so I'm amazed I pushed through.

Dips
80 x 3 x 8

Big jump from last week, pretty hard.

Overall: Happy I got my deads but I feel bad for my friend. Oh well, he's young so hopefully he has a speedy recovery.

 

[Guinness5.0]

Dude, no one can hang with you. You're gonna have a tough time finding a workout partner at this rate.

Seriously though, that sucks. Think he tore it?

 

[Jim Ouini]

I think so. He wasn't my workout partner per se, he just sometimes 'jumped in' when he saw me working out. Which is bad and I should've known better and suggested he back off a bit since his stiff legged form was starting to break down on his 3rd set.

Thing is the guy is stronger than me on everthing except deads (ugh) so I guess I just had a false sense of security.

 

[nelmsjer]

Very nice workout, Jim. You are moving a lot of weight on those deads. I still just sit here and shake my head...

 

[Jim Ouini]

Thanks nelms. Funny thing, I'd never done 5 reps of 405, much less 5 sets of it. I'd done 3 reps as part of intensity phase and some singles for warmups when my dead went past that. So it was kind of scary lol.

Also, I'm wondering if I'll be able to go up next week on my deadlift, maybe only up 5lbs.

 

[Madcow2]

I think so. He wasn't my workout partner per se, he just sometimes 'jumped in' when he saw me working out. Which is bad and I should've known better and suggested he back off a bit since his stiff legged form was starting to break down on his 3rd set.

Thing is the guy is stronger than me on everthing except deads (ugh) so I guess I just had a false sense of security.

I had a good friend who was pretty strong but out of condition. I was trying to teach him to powerclean but he sucked and just couldn't get the start position right or the initial pull. Then we move to deads and he does them flawlessly - which was irritating because I could have just told him to pull it like a dead and then adjusted him from there. So at that point I take my eye off him and think he knows what he's doing.

We go 135, 225, 315, and then 405. Everything is flawless right up to 405 so I just wasn't paying attention to him or thinking I had to. All of a sudden I see him coming off the floor with his back rounding and caving on him - just the worst position to be in. A second later his eyes go wide and he yelps, falling down onto the bar holding his back. I'm thinking 'holy shit'. He's writhing in pain and says "My God...It's the worst pain I've ever felt...It's worse than when I went through the car windshield into a tree...I think I hurt something I didn't even know I had."

We are lifting at this senior citizen riddled gym in Florida ironically called Stayin' Alive Fitness Centers. Sort of a spur of the moment lift before we were going to go out that night and he's in wife beater tee-shirt with big tatoos showing (no one even wanted to look at this guy when he walked in and he couldn't even get anyone's attention to pay a guest fee). He's a big guy too, probably 5'10" and 270-280. All the old people are looking at him in horror as he's laying there on the ground. And here I am laughing my ass off at the stuff he's saying. After a few minutes, he crawls off the floor to a chair with my help and says he thinks he'll be fine and he's going to go do some arms. I laugh uncontrollably again and tell him he's fucked and I just need to hammer a few sets and we'll go get him some pain killers. To make matters worse, he was working construction and his job was to carry, prep, and mix the cement so here I am thinking this guy is totally screwed from his body to his job to everything and it's all on me (and yeah my sadistic ass is still laughing as I'm typing this). Anyway he was pretty screwed for a while but made a full recovery.

Generally when I tell the story I act it out a bit and it gets a lot of laughs (and he was laughing a bit too just tempered by the pain and shock) - hopefully I didn't come through as a total sicko. Of course I did rip myself apart years later from drinking super heavy the night before, being totally dehydrated, and twisting while lowing the bar. So I got mine too.

 

[blut wump]

Your intensity phase is going to be a sight to behold (not that this effort isn't already).

Sorry to read about your buddy. I hope he's well enough to recover.

 

[perp69]

Awesome job on the 405 deads. 5x5 also. Damn good.

Perp

 

[Jim Ouini]

We go 135, 225, 315, and then 405. Everything is flawless right up to 405 so I just wasn't paying attention to him or thinking I had to. All of a sudden I see him coming off the floor with his back rounding and caving on him - just the worst position to be in. A second later his eyes go wide and he yelps, falling down onto the bar holding his back. I'm thinking 'holy shit'. He's writhing in pain and says "My God...It's the worst pain I've ever felt...It's worse than when I went through the car windshield into a tree...I think I hurt something I didn't even know I had."

Yeah that's kind of how it was. He was solid up to 405 and then started to waver on his 3rd set. But I've seen him do 435 with horrible form, humping the bar and what not, and he's laughing. I suppose everyone has to know what they're body is like, and he's a chiro so I figure he's up to speed, but maybe he's one of those 'do as I say not as I do' kind of guys. Still, I can't help but feel like I should've stepped in.

And lol @ MC lifting at 'Stayin Alive Fitness'

Your intensity phase is going to be a sight to behold (not that this effort isn't already).

Thanks BW, I hope so. Next week is going to be difficult no doubt. But I feel pretty strong, stronger than my previous 5 x 5 where I think I had a dip in performance during the volume phase. Coulda been just getting used to the rep range, though.

Awesome job on the 405 deads. 5x5 also. Damn good.

Perp

Thanks Perp, much appreciated

 

[perp69]

Do you use any straps on the deads or do you go strapless?

Perp

 

[Jim Ouini]

Perp, sad to say I put my straps on in the car on the way to the gym

 

[nelmsjer]

Perp, sad to say I put my straps on in the car on the way to the gym

Damn. That must be one hell of a drive!

 

[Jim Ouini]

I don't need 'em to hang onto the wheel, nelms. I have a sissy grip but it's not THAT bad.

 

[carlsuen]

straps.. gloves.. what's the diff?

 

[nelmsjer]

I don't need 'em to hang onto the wheel, nelms. I have a sissy grip but it's not THAT bad.

LOL!

 

[Jim Ouini]

straps.. gloves.. what's the diff?

Well straps are a grip aid for a big pull (or in my case also known as just a pull ).

Gloves are to prevent callouses to keep your hands nice and pretty. It you decide to go with gloves it's advisable to get a pair that matches your headband and leg warmers

 

[blut wump]

Gloves help to prevent those nasty burrs on your palms which play havoc with your pantyhose.

 

[Jim Ouini]

Week 3 Day 3

Squat 1 x 5
135 x 2 x 4
185 x 5
205 x 5
225 x 5
265 x 5
295 x 5

Buried 295, last 2 reps were somewhat hard, I took a big breath before each rep. 265 felt hard again, must be the big jump from 225. Anyway, pretty pleased I got 295 here in week 3. Also, I haven't used my belt yet so I think my squat's definitely coming on. I believe I've said that before but I really mean it this time

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

Hard but reps never in doubt. I failed at 250 in Week 3 last 5 x 5 run so I'm making progress.

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

First 3 sets were awful, bad form and lots of dip and dive. My lower back was still really tired from deading on Wed. I really just wanted these rows to be over with Last 2 sets I buckled down and stayed a lot tighter. Still wouldn't call'em textbook though

Skipped reverse hypers, had to run.

Overall: Well I have to admit to some trepidation heading into today's workout. The past day and a half I've been hobbling around from Wed's workout - my whole posterior chain was feeling really sore and I wasn't sure if I could complete the workout. So I'm mucho pleased I hit my squat today, not to mention my bench. Next week is going to be killer - bring on Week 5 baby.

 

[Guinness5.0]

That's nice improvement on bench.

How much you are planning on for bench , squat and dead next week (1x5 and 5x5)?

 

[Jim Ouini]

Thanks G, I'm feeling good about it.

Next week is going to be difficult, no doubt about it. I'm shooting for the following:

1 x 5: Squat = 315, Bench = 275
5 x 5: Squat = 295, Bench = 265, Dead = 410? Maybe 415. To be honest I wouldn't mind repeating 405, that was tough.

 

[nelmsjer]

Nice numbers, man. A full 5x5 with 410? DANG, I WANT THAT!

 

[Jim Ouini]

Week 4 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2
225 x 1
250 x 1
275 x 1
295 x 5 x 5 (I'm going to call it a PR, since I've gone heavier but not this deep)

No problem, except for my 3rd set. For some reason I had a problem with my 5th rep on that set, really had to grind it. So I was leery of sets 4 and 5 since I was getting tired but they went up a lot better. Pretty pleased, especially since I haven't used my belt yet.

Bench
135 x 5
185 x 5
205 x 5
225 x 5
250 x 5
275 x 5 (PR)

5th rep was hard. I pumped out the first 3 like there was no tomorrow but for some reason I slow down on 4 and 5, so I had to grind. The rep was never in doubt, in fact I had to gasp at my spotter 'I got it'.

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

Repeated weight from last week since my form was so awful. This week was better but I still had some extraneous movement.

Overall: Well I'm pleased I got my squat and my bench today. I'm really feeling like my form is dialing in on my squat, I have no knee pain ever since I've had my hams slapping my calves (knock on wood) and haven't even considered belting up yet (well maybe a little, especially after heavy deads last week ). Also, 275 x 5 bench is a nice milestone for me, since I petered out at 260 x 4 last 5 x 5.

Unfortunately I seem to have lost my logbook, I'm kinda bummed since, except for this, I don't have a record of my last year's stuff.

 

[Jim Ouini]

Week 4 Day 2

Box Squat
bar x 6
135 x 5
185 x 2
225 x 1
255 x 5 x 5

Weight didn't feel particularly heavy but I was really tired by the end of the 5th set. On one of my warmups I almost sat back off the end of the box lol.

Dead
bar x 8 (RDL)
135 x 3
225 x 2
315 x 1
365 x 1
410 x 3 x 5, 1 x 4, then quit

Welp, I got the first 3 sets, on my 4th set I felt like my form was breaking down and not in a minor way, like back was starting to round, so I decided to call it quits. I dunno, I was already in a cautious state of mind since my friend got hurt last week so maybe that had something to do with it.

Push Press
bar x 10
95 x 3
155 x 2 x 5, 1 x 4 fail
145 x 2 x 5

Pretty tired from deads, caught my breath but 155 felt really heavy. Didn't have much leg drive either. Anyway, I still pushed it up from last week

Chins
Skipped it. Too tired and elbow wasn't in great shape so I just bailed out.

Dips
90 x 2 x 8, 1 x 7 fail

Overall: I had 3 fails today, so not a great workout. Again, maybe I was too mentally fragile from last week and my limiter kicked in a bit early. Oh well.

 

[Guinness5.0]

Dips
90 x 2 x 8, 1 x 7 fail

Holy crap - I hadn't noticed how much weight you've been using on dips. Not bad at all

 

[Jim Ouini]

Thanks G5.0. The first rep is always a shocker on the shoulders though, especially at the bottom I didn't space the weights out very well from Week 1 to Week 4 on these either.

Anyway, I'm thinking they're helping my bench press so I'm going to keep doing them.

BTW I have the IM dip belt and I love it, so light and comfy.

 

[perp69]

Still a nice job eventhough you ran out of gas. I think we all have days like that sometimes especially on deads day on the 4th week of volume phase for sure. Just think one more week and you can drop the squats on Wed. I am opposite on the elbow prob. Dips hurt my elbows way more than the pullups do. Looking good.

Perp

 

[Jim Ouini]

Thanks Perp. Yeah I guess I can't be disappointed too much by failing here in Week 4. It's just I hate missing reps, although if you're really pushing it has to be expected on occasion.

Just think one more week and you can drop the squats on Wed.

I've been thinking of Week 5 for a couple weeks now

 

[nelmsjer]

No doubt about it: Jim is a dipping machine!

 

[Jim Ouini]

Week 4 Day 3

Squat 1 x 5
135 x 2 x 4
185 x 2
225 x 5
250 x 5
275 x 5
295 x 4, FAIL
225 x 8

Man, I can't believe I missed 295 x 5, my target was 315 x 5 today 275 felt pretty hard, I had to grind rep #4 so I had a feeling I wasn't tip top today. Plus my 5 ramped sets were all up about 20lbs, that probably wasn't smart. But I thought if I'd have any problem it'd be at 315. Anyway, on the 5th rep I came out of the hole and got stuck at parallel, then I dumped the bar on the pins. Wasn't quite sure what to do after that, contemplated trying again since I got it for 5 x 5 on Monday, but I didn't have a spotter so I thought I'd just get some reps in with 225.


Bench 5 x 5
bar x 8
135 x 5
185 x 1
225 x 1
245 x 1
265 x 4 x 5, 1 x 4 FAIL

Not totally disappointed, I almost got all my reps. The first set was pretty hard, it felt like 275 on Monday so I had some doubts about getting all 25 reps. But I took my time and grinded 'em out.

BB row 5 x 5
bar x 8
135 x 5
185 x 1
245 x 2 x 5
250 x 3 x 5

Repeated 245 for a couple sets just to keep my form honest; when I felt it was decent I upped it to 250 and despite some dip 'n dive it was alright.

Overall: Obviously not happy about missing my squat, especially since it wasn't even my top set. I can't help but rationalize that Wednesday's brutal workout had something to do with it. In any case, I figure I'm right about where I should be in terms of loading - especially if missing lifts is one of the signs

Can't wait to deload next week and then get busy again.

 

[Guinness5.0]

LOL, I actually said aloud "Oh no!" when I saw you missed your squat. Still, this could very well set you up for a great run at triples. Perhaps hitting failure will cause a nice rebound and this will be your best run yet (by a bigger margin than it already is, I mean ).

 

[Jim Ouini]

Heheh, well I appreciate the empathy G5.0. Kinda funny, sometimes I'll get done with a hard (for me) set of squats and think 'this miust feel like 135 for G5.0 Today was one of those days.

Also, this is the first time I've failed in Week 4, either on a dead or a squat - I happened to fail on both - so in a sense I'm thinking I'm learning how to push the workload, be a bit more aggressive and like you said maybe set myself up for a bigger rebound.

We shall see, it'll be interesting for sure.

 

[blut wump]

You can only force your body to do so much before it refuses and decides to lie down for a kip. Enjoy Week5.

 

[Jim Ouini]

Yeah not only my body but my brain was knackered as well. I mildly entertained some thoughts about skipping benching and rowing, I really didn't feel like doing them after missing my squat.

A kip is definitley in order.

*I just used two British slang terms in one post - PR. (Hey at least I got one this week)

 

[Jim Ouini]

Week 5 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2
225 x 1
250 x 1
275 x 1
295 x 3 x 3

Semi-redemption I guess. I got all my reps with no problem, although I had to push. Had some negativity in my head from last Friday but it was quickly dismissed.

Bench
135 x 5
185 x 2
225 x 3
250 x 3
275 x 3

250 was hard. 275 was no problem, although 5 reps might've been a reach.

BB row
bar x 8
135 x 4
185 x 3
225 x 3
255 x 3

For some reason I decided to do these pronated. I had some elbow pain but I ignored it since it's only 3 reps Anyway, not picture perfect form but it was decent.

Overall: Ok start to deload. Still feeling fatigued but that's expected so I'm not sweating it.

 

[UrlMighty]

Good solid lifts

 

[Jim Ouini]

Week 5 Day 2

Dead
bar x 8 (RDL)
135 x 2 x 4 (w/light mini)
225 x 2 (w/light mini)
315 x 1
365 x 1
410 x 3 x 3

315 felt hard Still had some residual lower back soreness from last week, although it had subsided substantially. Anyway, I trudged on, 365 felt like a reach, but 410 wasn't so bad. By no means was it easy, and with 3 reps I can keep my form pretty well. Also, I used mixed grip (with straps) this time just to see if it felt like I was pulling the bar back towards me.

*Rant* It's actually not their fault, it's a commercial gym and everyone has a right to the space; I dead outside a power rack so it's just as much my fault I suppose. But I hate when you get your hands on the bar, take a few deep breaths, go through your checks and get ready to pull - and then someone walks through your space and picks up a 10lber and starts with the laterial raises right in your line of vision.

Push Press
bar x 10
95 x 3
135 x 1
145 x 3 x 3

S'alright. Form wasn't that great on the 1st set, improved as I went along but with only 3 x 3 you don't have a lot of opportunities.

Chins
30 x 3 x 3

Easy.

Dips
90 x 3 x 8

1st set was easy, 2nd set was hard, 3 set was shaky. But I got 'em. Motivated somewhat by some dude doing quarter dips who cut in front of me when I went to get some water. I had the 90lb db and dip belt right there at the station and he proceeds to do the leg raise/quarter dip superset. Then he gets done and just stands there with his feet on the platform surveying the scene and jamming on his headphones. So I catch his eye and ask if I can do my set and he gives me a 'yeah, I guess'

Overall: Deads were hard, everything else not so bad.

 

[blut wump]

So, what were your observations on using a mixed grip?

 

[Jim Ouini]

No big difference. I'm going to stay with the mixed grip for awhile, though.

 

[Jim Ouini]

Week 5 Day 3

Squat 1 x 3
135 x 2 x 4
185 x 2
225 x 1
250 x 1
275 x 3
295 x 3

Forgot to do 250 x 3 on the way up. Anyway, they didn't feel great so I didn't push it (like do a set at 305 or 315). Oh well.

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

Not exactly easy but reps never in doubt.

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

Did these pronated again. Couldn't decide which one was my bad elbow, either Anyway, form not picture perfect but I like to think I was true to the intent

Reverse Hypers
Light mini x 3 x 15

First time in a couple weeks I'd done 'em. Felt good for some high reps.

Overall: Eh, pretty boring workout. I felt like with failure last week I should really make sure I didn't push my squat too hard. I figure I have 4 more weeks to ramp so no need to prove anything.

 

[blut wump]

With the pronated grip on rows, I find that a wider grip gives me some unpleasant aches in the muscles around my elbow; brachialis and brachioradialis, I think they are. I try to grip no wider than middle finger on first rings and have no problems with discomfort.

It looks like you'll be having some good strength coming out of this run of the 5x5. Your deadlift continues to be an inspiration.

 

[Jim Ouini]

With the pronated grip on rows, I find that a wider grip gives me some unpleasant aches in the muscles around my elbow; brachialis and brachioradialis, I think they are. I try to grip no wider than middle finger on first rings and have no problems with discomfort.

Indeed, the wider grip is hard on the 'bows. I'm even narrower than you, whether it's palms in or out.

It looks like you'll be having some good strength coming out of this run of the 5x5..

Funny, I woke up this morning feeling like this might not be one of my better cycles. Diet is OK, although cals aren't as high as I like (oatmeal/whey shakes starting to taste a little stale ), been kind of distracted with other things past couple weeks. I hope the weekend recharges my batteries a bit.

Your deadlift continues to be an inspiration.

You, sir, are an officer and a gentleman.

 

[Jim Ouini]

Week 6 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2
225 x 1
250 x 1
275 x 1
305 x 3 x 3

Felt pretty strong. 275 I did a pause squat and it was totally solid. 305 was pretty hard, though. Last rep of the last set I had a bit of good morning action. Some guy in a wheelchair wheeled right past me on my last rep and I think it distracted me a little

Bench
135 x 5
185 x 2
225 x 3
250 x 3
280 x 3

Reps never in doubt. Hard push though.

BB row
bar x 8
135 x 4
185 x 1
225 x 3
245 x 3
260 x 3

Much better form, all pronated. Bar was slapping my tummy although I had some dip 'n dive. Hopefully it's because I'm stronger and not that my tummy's bigger

Situps
2 x 5, 1 x 3. Quit, got a cramp in my stomach.

Overall: Good start I guess. I think I'm becoming a believer in this DF stuff . Squat coulda been easier but I guess they all can nowadays.

 

[blut wump]

I saw a guy doing squats yesterday with around 360. His sets before that had been mostly fine but I'd thought some had been a shade good-morning-ish. When he reached 360 his action was to bend at the waist; as he got near to flat he'd bend at the knee and go deep. Coming back up was the reverse of this. I didn't know whether to think of them as good morning squats or squat good mornings.

The time to worry is when your tummy is slapping the bar rather than the converse.

 

[anotherbutters]

Some guy in a wheelchair wheeled right past me on my last rep and I think it distracted me a little

I thought you were going to say he later out-benched you or something. I remember several years ago, I entered a 55 mile bike ride and after we finished, one of my friends complained that a guy with one leg passed him and beat him.

 

[Jim Ouini]

To be honest, this guy's upper body was pretty big. I think he probably could outbench me.

 

[Jim Ouini]

Week 6 Day 2

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

Felt good. Just doing the bar I felt some 'sensation' in the lower back on my left side, but it didn't bother me during my sets. Anyway, I felt pretty good about my form and weight-wise it wasn't bad. I'll probably go 425 next week, 435 Week 8 and 445 Week 9. Maybe.

Push Press
bar x 10
95 x 3
115 x 1
135 x 1
155 x 3 x 3

Good sets. Went up pretty well but kind of a slow lockout.

Chins
35 x 3 x 3

Easy.

Dips
95 x 2 x 8, 1 x 7 FAIL

Just couldn't quite lock out the last one. I may repeat it or try to go up to 100.

Overall: Good workout. Got all my weights handily, except for dips.

Also, today I saw the guy I (now) call 'bugger grips' doing his bicep workout. This guy goes about 6-2, 180 or so and has real long sideburns, he's always talking shit about this or that, real loud. Today for example he was pontificating about working the inner/outer chest and how wrist angle on curls will 'cut up' some part of his arm. Anyhoo, he was doing preacher curls with like quarters on each side. But he approached the weight just like Benedikt Magnusson when he pulled 900. Snorting, rubbing his nose, shaking his arms out, kicking his legs....then he ATTACKED the bar and proceeded to scream out 8 grueling reps.

 

[blut wump]

Did you see the chat we had a while back where I pointed out that we call them "bugger grips" over here?

 

[Jim Ouini]

I recall that lol. Edited to reflect Brit slang.

 

[Jim Ouini]

Week 6 Day 3

Squat 1 x 3
135 x 8, x 1 (just sat at the bottom to stretch)
185 x 2 x 2 (one set paused, one regular)
225 x 2 x 1 (")
250 x 1
275 x 3
295 x 3
310 x 3

Friday always seems to be my toughest squat day. My back was feeling pretty tired from Wed deads but after a few mins on the bike and loosening it up it gave me no trouble. 250 felt harder than it should've, but otherwise everything else seemed about right. I was debating whether to go to 315 but since that was my Week 9 weight last time (with belt) I figured there was plenty of time to hit that. I probably could've done it but tougher than I'd like here in Week 6.

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
245 x 1
270 x 3 x 3

Kinda hard but no problems.

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

Iffy form. Not sure I care anymore

Reverse Hypers
Light mini x 3 x 15

Felt good, real good.

Overall: Good workout. Squats felt better in Week 3, though. I haven't worn my belt yet either.

Also, I saw my buddy that tore his hammy deadlifting with me in Week 3, first time since the incident. He told me it was healing OK but he re-tore it getting out of a swimming pool a couple weeks ago Anyway, he's relegated to upper body stuff for a few weeks, can't do legs for a couple months.

 

[Jim Ouini]

Weekend update. Lower back is pretty sore, just all around. Hard to get out of bed and out of the car etc. I felt like I deadlifted yesterday.

Also, I just polished off one 'o these Kingburgers. 1/2 lb of meat

Between the meal and my back I can barely move.

 

[Jim Ouini]

Week 7 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2 x 2
225 x 2 x 1
255 x 1
275 x 1
310 x 3 x 3

Hard but doable. I had a spotter so that helped a bit on the mental side. My 2nd rep on the 3rd set was a real grind, but I finished the set pretty well. I was a little anxious starting out because all weekend my back was really stiff and sore - a real struggle to put on my socks and so forth. In fact I was almost sure I'd have to use my belt today. But again once I got to the gym and loosened up it felt fine.

Bench
Bar x 20
135 x 5
185 x 2
225 x 3
255 x 3
285 x 3

First 2 reps at 285 weren't bad. 3rd rep I had to grind it out.

BB row
bar x 8
135 x 4
185 x 1
225 x 3
245 x 3
265 x 3

225 and 245 were solid. 265 had some dipping action. Felt my elbows a bit too.

Decline Situps
3 x 10

Overall: Good start. All my top sets were pretty difficult but I was able to get all my weights, so I can't complain.

 

[nelmsjer]

285 x 3 on bench...NICE. Looks like everything is going well, and you've only got one more week until 3 plates!

YOU CAN DO IT!

 

[Jim Ouini]

Week 7 Day 2

Well I had to lift with a heavy heart today. We had to put the dog in my avi down yesterday and I really miss her What a great dog, unfortunately these large breeds have a short life span, ~10yrs. Meanwhile our POS chihuahua is going strong at 16yrs Anyway, it was good to go the gym and take my mind off of her. Workout was pretty decent.

Dead
bar x 15 (RDL)
135 x 8
225 x 2 x 2
275 x 2 x 1
385 x 1
425 x 3 x 3

Pretty tough, couldn't have done a 4th rep on the last set for sure. BTW, anyone with back problems maybe can lend me some insight. All week my back has been really sore and tight. I don't have any sharp pain or anything, but it's hard to tie my shoes or get in and out of the car without this thing tugging on me. I've never had any real lower back issues so I'm unsure if it's just my muscles really having to work lately or some impending disc issue? So I was kind of cautious with my dead today and it never hurt, in fact afterwards it felt pretty good, like it loosened up. So hopefully it's just some tightness.

Push Press
bar x 10
95 x 3
115 x 1
135 x 1
160 x 3 x 3

Same as last week - reps never in doubt but slow lockout.

Chins
40 x 3 x 3

Easy again.

Skipped dips because I ran out of time. I may do them Friday or just drop them here during the intensity phase to help keep the workload down.

Overall: Glad I got through my deads; after that it was all gravy. Next week will be very very tough, though.

Also, Wed must be bicep day for Bugger Grips and Spaghetti Straps because they were working out together and making all kinds of noise about elbow angle and wrist inversion and so forth. Now, you all know I'm not one to pay attention to others and criticize but SS was teaching BG the gayest bicep exercise I've ever seen, at least for this week. It's seated facing the wrong way on the lat pulldown with a rope attachemt, and then bring it down by your ears. Supposedly this 'really makes your bicep peak pop'.

 

[blut wump]

I'm sorry to hear about your dog. Having a pet put down is one of the hardest things.

Regarding your back, do you stretch out your hamstrings after your workouts. Reverse hypers can also help to stretch the area although some suggest that they are contra-indicated due to shearing forces around the sacro-illiac joint. I've occasionally found them useful to open things out.

Start with hamstring stretches after every workout for a while and see whether it helps. Do you do much abs work? Abs and posterior chain need to be in balance.

Nice deads, as ever.

 

[Jim Ouini]

Thanks for the kind words about my dog. It's much appreciated.

Re: my back, I do a quick hammy stretch after each workout - it's not super intense, just some lying on the back static stretching. Then some lower back stretches to finish off.

Rev hypers with a light mini band for reps once/week, those feel good. Core work consists of situps once per week, not much TVA stuff, though.

I think I'll step up the stretching a bit and see how that feels. Like I said once I loosen up it feels just fine - but the day before the workout I have a hard time believing I'm going to be deadlifting the next day.

 

[Jim Ouini]

Week 7 Day 3

Squat 1 x 3
135 x 8, x 1
185 x 2 x 2
225 x 2 x 1
255 x 1
275 x 3
295 x 3
315 x 3 (no belt full squat PR)

Was worried about my aformentioned back, and did lots of loosening up and other histrionics before starting. Anyway, 315 was OK, better than 295 actually. Right next to me some guy was doing 335 quarter squats in the Smith while wearing a belt, so I felt motivated to get my reps. It helped, although I didn't thank him

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

No problem. But had to push, especially 2nd set. 3rd set was better.

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

3rd set form was dicey, had some dipping on my last rep especially.


Reverse Hypers
Light mini x 3 x 15

Felt good on my lower back.

Overall: Good workout. Happy to finally get 315 squat outta my head and hopefully I can move onward and upward. Bench is coming along nicely, I'd like to try a 295 single in the near future.

Next week will be tough, very tough.

 

[anotherbutters]

Awesome work on the 3 plate squat Jim. Congrats!

Your bench and rows aren't that far behind.

 

[blut wump]

Congrats on the three plates. It's a satisfying milestone on any lift but to get it on squats after the massive changes in form and style we've gone through is particularly special. There are also few of us who would go for it beltless. Congrats.

 

[Jim Ouini]

Thanks guys. Looking back at my previous run I did 315 in Week 9 with a belt for 3 very hard reps. The last rep was a real struggle IIRC. This time around it was hard but doable and no belt.

It's funny, I used to do 3 plates above parallel squats for 'back off sets' of 10 reps I'm sure if I saw myself now I'd laugh and snicker.

 

[Jim Ouini]

Week 8 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2 x 2
225 x 2 x 1
255 x 1
285 x 1
315 x 3 x 3

Did OK, it's a no belt full squat 3 x 3 PR Got good depth but on 1st set I had too much weight on my toes instead of my heels at the bottom (even with oly shoes ). Did better my 3rd set.

Bench
Bar x 20
135 x 5
185 x 2
225 x 3
260 x 3
290 x 3 (PR)

290 felt great. 1st and 2nd reps felt really strong. 3rd rep I had to push but it was solid.

BB row
bar x 8
135 x 4
185 x 1
225 x 3
245 x 3
270 x 3

225 was perfect form. 245 was a little less perfect. 270 was 'eh'.

Overall: Good workout. Bench felt great but have to keep an eye on my squat form.

 

[Jim Ouini]

Week 8 Day 2

Ouch. My back hurts (see below)

Dead
bar x 15 (RDL)
135 x 8
225 x 2 x 2
275 x 2 x 1
315 x 1
365 x 1
405 x 1
435 x 2 (quit)

Well the sore lower back finally caught up to me. My back was tight since I had to drive for about 2hrs total before getting to the gym. I thought it had loosened up as it has the past couple weeks but I should've known something was up when 365 felt really heavy. Anyway, I did 2 reps at 435 and just left it there. After that I could barely strip the weights. It wasn't a sharp pain or anything, just really really sore/tight/achey. So of course I had to try push press next

Push Press
bar x 10
95 x 3
115 x 1
135 x 1
165 x 3 x 3

Really had to be careful with these. The dicey lower back made them very tough since I had problems tranferring force from my leg drive. All reps were slow slow lockout.

Chins
45 x 3 x 3

Hardest part was lifting the 45 lb dumbell into position because of my back

Skipped dips since there was no way I'd get 90-100 up into position.

Overall: it feels slightly better right now a couple hrs later. I've been moving around but bending over is tough. I'm a little scared of waking up really stiff tomorrow morning. Friday's workout is up in the air.

 

[blut wump]

Take care with the back. You always have the option of moving Friday to Monday if you're starting to get loaded again.

Nice work on the pushpress with a sore back. That must have taken a lot of willpower with the triceps.

 

[Jim Ouini]

It is very stiff and sore today, I can barely bend over and it hurts to sneeze. I definitely think I did something.

I'll take tomorrow off and let be what may this weekend. I think some rest may be in order.

Nice work on the pushpress with a sore back. That must have taken a lot of willpower with the triceps

All tri's and stupidity

 

[Jim Ouini]

Week 8 Day 3

Well my back's been pretty sore past few days. Already decided to cut this run short, maybe try for some bench PR's, and start healing up. Debating if I should go today and in the end I went in just to see if it'd loosen up.

Front squat w/bar only
4 x 12

Just trying to loosen up. Felt good, for a brief, fleeting moment I contemplated some back squats but my senses returned, thankfully.

Bench 3 x 3
bar x 20
135 x 6
185 x 2
225 x 1
255 x 1
280 x 3 x 3

Hard but reps never in doubt.

Reverse Hypers
Light mini x 4 x 15

This weekend I'll do the ice/heat thing on my back, we have an inversion table that I've been using that feels good in short stints.

 

[nelmsjer]

Hey, Jim! Well, I just caught up on your journal. I'm really sorry about your dog, man.

Well, I come back, and I still see that you are a freak, especially on the deadlift. I need to stop being jealous.

I hope your back gets better soon.

 

[Jim Ouini]

Thanks for the kind words about my dog. I feel a little better after a week now but the first few days were rough.

Re: my dead, thanks for the compliment but I made a total rookie mistake on that 435 when I hurt my back. Rushed the 2nd rep and didn't concentrate enough on form. Painful lesson...

 

[nelmsjer]

How was the weekend and how is your back?

 

[Jim Ouini]

Better, thanks for asking

Good enough to move and stack some boxes this weekend without too much discomfort or soreness afterwards. It sure is nice to have an understanding and sympathetic wife

It's still pretty stiff first thing in the morning but after walking around it loosens up and it's getting better every day.

Hopefully it's a lesson learned without being out of commision too long - always respect the weight . I plan on taking this week off from and deadlifting or squatting and do some hypers/reverse hypers every workout.

 

[Jim Ouini]

Week 9 Day 1

My back feels pretty good. In fact I'd venture to say I've probably squatted with my back feeling worse than this (well maybe not quite). Still, I really want to be careful now that it seems to be on the upswing so, again, just taking it easy.

Did some light front squats with just the bar. 4 x 12. Practiced some high hang cleans too just for fun. Man even the bar and you work up a sweat, at least I did.

I did try a back squat with just the bar but I had to stop short of a full squat because I could feel my back pulling a bit. I wonder if this means I have that 'butt tucking under thing' that's been discussed here in the past...

Bench
Bar x 20
135 x 5
185 x 2
225 x 3
255 x 3
295 x 2 (PR, failed 3rd rep)

First 2 were relatively easy, last rep I couldn't lock out. I think it's mental, I always have problems with my last rep, I think I lose some speed with the bar trying to be too careful. Anyway, I'm real happy I got it. As I recall I tried 295 x 1 at the end of Korte and barely missed it so to get 2 and almost 3 I'm pretty pleased.

Hypers/Rev Hypers

Mini x 3 x 10

Felt good, hypers didn't hurt at all.

Overall: Feeling good about my bench, I think my back will come around if I'm smart about it. I'll keep doing the lower back work and also hanging upside down and ice/heat. I think just giving it a break from heavy squatting and deading will be the real benefit, though.

 

[nelmsjer]

NICE PR on the bench. Congrats!

 

[blut wump]

Congrats on the bench PR.

It always annoys me to fail a bench rep due to failure to lock out. What usually happens to me is that it's a bit of a grind to get it up and then I reach a point where I think "it's easy from here" and stop pushing so hard. I have to remind myself to drive with everything until the rep is over. You mentioned at the end of my broken Korte that the last thing you want to find yourself with is two sticking points.

Just take care of the back and let it heal. I think you're going about it the right way: keep it active and keep pushing for more but back off when it looks like it's going to complain and don't take any over-large jumps in weight.

 

[Jim Ouini]

Thanks guys. It's much appreciated. 295 is a big milestone for me since I'm a notoriously weak bencher. 315 doesn't seem totally out of the question now

Yeah I think I slowed down right at my sticking point with predictable results. OTOH, it could be that 295 is just my 2RM

 

[iceprincess]

Congrats on the PR Jim, that is awesome!

 

[Jim Ouini]

Week 9 Day 2

My back was pretty tight today, especially in the morning. I did lots of walking around and it felt better but it's a weird kind of pain. I'm starting to think it's more of a muscle pull, at least I hope it is (as opposed to a disc problem). I feel it in my right lower back, right above my glute. Maybe it's some kind of compensation, I dunno. In any case, I went to the gym because I remember it felt pretty good after moving around.

Messed around practicing some hang cleans with only 65lbs for a few sets then up to 95. Just working on the movement and form. It's hard to do, though, when the weight is so light that you can muscle/reverse curl it up if you have to, and I know I was must've been doing that since 95 didn't feel as smooth as 65

Then I did some light front squats with 95 x 3, 135 x 2 x 3. I was able to do these without too much back issue. I could feel my back but not in painful way, if that makes any sense.

Push Press
135 x 2
155 x 1
170 x 3, x 2 (fail)

Really slow lockout. Of course I was pretty careful with my back and all so I wasn't real aggressive with this lift. In fact maybe it was stupid to even do them, but my back didn't hurt, even during the slow lockout.

Chins
50 x 3 x 3

3 reps are easy. I doubt I coulda done 4 reps, though. That's just the way I am with pullups.

Hypers/Rev Hypers
Went back to light mini x 3 x 12

 

[blut wump]

The area you describe sounds like sacro-illiac joint. Can you do normal things like stand up straight; bend over to pick things up; sit up in bed? If the answer to any of those is 'no' then you might want to consider a chiro or similar.

 

[Jim Ouini]

Yeah I was thinking SI joint as well.

I can stand up straight OK, but can't get out of bed without rolling and I'd say the toughest thing of all is putting the socks on in the morning. Last Friday while benching I had to reach around and grab the bar and pull myself up off the bench after my set. On Monday I was able to get up off the bench just like normal.

Today it feels pretty good, best it has since the injury a week ago. I'm crossing my fingers though since it felt like it was on the upswing after Monday's workout but Tue night it really hurt, I think because I was sitting a lot that day.

 

[blut wump]

Almost certainly SI joint. A chiro should be able to sort that out in a jiffy. It's their bread and butter disfunction.

 

[Jim Ouini]

Week 9 Day 3

Back felt much better past 2 days. I have some pain if I do some 'xtreme' movement but otherwise it feels almost normal. Obviously not healed yet but I feel some R&R for a couple weeks (i.e, no heavy squatting or pulling) and I'll be good to go. *keeps fingers crossed* I may see a chiro as BW suggested, my wife keeps bugging me to go but I have an aversion to these guys for some reason.

Hang cleans and front squats
95 x 8 x 3

I'd do 3 hang cleans and then 3 FSQ. Focused on the extension and tried to do the 'arms are ropes' thing and whipping my elbows forward. One thing this injury's done is forced me to try other things, these are fun and get the blood pumping for sure.

Bench 3 x 3
bar x 8
135 x 5
185 x 2
225 x 1
255 x 1
275 x 1
300 x 2 (PR)
285 x 3, x 2 then quit

Went in today going for 300 x 1. I felt pretty strong 1st rep so I tried a second and I was able to grind it out. Then my plan was 285 x 3 x 3 but I was pretty tired by then so just cut it short. Happy I hit 300, though, it's been a long time coming.

Reverse Hypers
Light mini x 3 x 15

Hypers
BW x 3 x 10

Overall: I feel I made inroads on my squat and my bench is an all-time best. Disappointed in my dead since 435 felt heavier than it should've for reps, although some nagging back pain might've had something to do with it. Next up: Going on vacation in 3 weeks, so I'm just going to continue on with some practicing and fun stuff, and slowly get my back healthy. Then I'll be off a week and thinking of trying HST when I get back.

 

[anotherbutters]

Ignore the aversion. My physio explained how to cure 10 months of pain in one visit. I can't imagine going without her now. It could just as easily have been something that my chiro could have cured.

Basically, some people are just better at figuring out our bodies than we are. Take the plunge, and, good luck.

 

[nelmsjer]

What are you doing for vacation?

Nice PR on bench...I'm SO close...

 

[Jim Ouini]

Ignore the aversion. My physio explained how to cure 10 months of pain in one visit. I can't imagine going without her now. It could just as easily have been something that my chiro could have cured.

Basically, some people are just better at figuring out our bodies than we are. Take the plunge, and, good luck.

Thanks I may give it a try. I dunno, I figured it to be inflammtion so I wasn't sure what a chiro would be able to do. Although after doing some googling on SI joint injury maybe some mobility and adjusting may cure me.

What are you doing for vacation?

Nice PR on bench...I'm SO close...

Thanks Nelms, I was kinda surprised I was able to get 2 reps. After 275 felt kinda heavy I didn't want to try 300 without a spotter, but I had to look around for someone that didn't look like a fool. And believe me at Bally's that's not easy. Luckily, one of my friends walked into the gym just in time. Anyway, I mighta coulda done 305 today I figure.

Vacation: Cruise to Mexico. I'm not going to lift a weight the whole time and I'm going to eat anything and everything they put in front of me. Let's call it my SD before I start HST

G5.0 - thanks for the K. After 275, they're all milestones for me

 

[blut wump]

300 is a big one. I know people talk of wanting to put up three plates but, unless they work in Kilos, they're usually either dreaming ahead or are people who have already hit 300. I admire your view that every new weight is a milestone and that's the logical attitude but 300 Congrats.

Regarding the SI joint, it's likely not an injury, per se, but a slight dislocation for want of a better word. Try to apply cold for five or ten minutes four or five times a day. It might help to reduce inflammation and it might pop itself back into place. Then again, it could be something much more serious...

On another note, did anyone else get an email from JOPP, the people who are taking over PurePowerMag? They've said that anyone with a PurePower subscription should write to them and should get a free JOPP (Journal of Pure Power) subscription in lieu once they checked out your name and postal address.

 

[anotherbutters]

I forgot to mention - congrats on the bench PR!

 

[Jim Ouini]

Thanks BW. I was just thinking this morning that about a year ago, maybe less, I ran my first 5 x 5 or was it my 2nd. Anyway, in week 9 I missed 275 x 3. So in about a year I put 25lbs on my bench. I'm pretty happy with that and it kinda helps to look at it in terms of the proverbial big picture, especially for someone who's been working out as long as I have. (Although I've probably only been 'training' for about a year )

As far as the back, it seems to get better everyday e.g., this morning I was able to get out of bed almost normally. Long bouts of sitting to cause some serious stiffness, though. My wife's chiro is a former competition powerlifter (*cough* my DL is higher than his *cough*) so surely he'd be dialed in to my problem.

Re: JOPP, I haven't recieved anything from them. I'd given up on those guys awhile ago...I'll keep an eye out. In retrospect, the pulling issue was almost worth the price of the year's subscription.

AB: Thanks man!

 

[blut wump]

The email address on their (JOPP's) mail is [email protected]

I wrote saying that I had a current subscription to PurePower and would be prepared to accept a free subscription to JOPP and giving my name and postal address.

Since I sent it as a reply to their mail it ended up with a subject line of:
Re: My PurePowermag subscription

It'll cost little to mail them if they don't write to you. Of course, they might start to spam you and you might prefer that they simply forget about you.

 

[Jim Ouini]

Fun week, leading up to vacation.

Back update: Feeling almost normal, except for when I sit for a long time - then it's achey and stiff but loosens up after a few steps. Also, I tried some back squats with just the bar and I was able to get lower before I felt my back pull a bit, so I know it's getting better but not 100% yet.

Hang Clean + FSQ
Bar x 3 x 5
65 x 3 x 3
95 x 2 x 1
115 x 3 x 2

Again, just practicing. Sometimes I do some powershrugs with the weight first just to remind myself. Probly need coaching but whatever

Bench
Bar x 20
135 x 5
185 x 2
225 x 1
255 x 1
275 x 1
305 x 1 (PR)

Still rebounding I guess 305 wasn't that bad, maybe because I only did singles up to my top weight. It kept moving without any hitches, no drama.


BB row
115? (funky bar) x 4 x 6

First time I'd done rows since I tweaked my back. No pain or twinges, pretty easy weight.

Hypers/Rev Hypers

Mini x 3 x 10

 

[Guinness5.0]

NIce. Three wheels next time?

Seems to me that the injury is minor and that you'll come out of this stronger than before. All's well that ends well, right?

 

[blut wump]

That's cool. You hit 300 and kept going. A bit of reconditioning after you return from vacation should have you on three wheels soon enough. Congrats

 

[nelmsjer]

Don't you love fun week before vacation?

 

[Jim Ouini]

NIce. Three wheels next time?

Seems to me that the injury is minor and that you'll come out of this stronger than before. All's well that ends well, right?

Thanks G. Probably 310, 10lb jumps on bench kinda scare me Although on Friday I may try for a couple sets of doubles at 295 or 300. And then try for some singles on Monday. No rhyme or reason, just kind of staying with the 5 x 5 template...

Yeah I think the back injury was minor - if nothing else it was a good lesson to learn. The first few days I thought I'd be in traction, fortunately I started making daily improvements after that. I'm a little wary of deadlifting heavy, though, at least for awhile. I may even switch back to semi-sumo initially, just to keep my lower back out of it.

That's cool. You hit 300 and kept going. A bit of reconditioning after you return from vacation should have you on three wheels soon enough. Congrats

Thank you BW. The funny thing is I was thinking of running HST when I got back since the week of vaca would serve as SD, plus I'd likely be pretty fat from all those 2am pizzas Still - and this goes back to my question about conjugate/concurrent periodization - I'd hate for my bench to drop down to the 280-290's or so before I started another 5 x 5...

Don't you love fun week before vacation?

Well I have about 3 weeks so I didn't know what to do with myself and with the back injury I just thought I'd do some light stuff just for fun. 3 weeks is pushing it, though

 

[Jim Ouini]

Week 1 Day 2 of Fun Week

Hang Clean + OHP
Bar x 3 x 5
95 x 3 x 3
115 x 5 x 3

Definitely needs some work on the catch and getting my hands in position to press it.

I had to wait for a squat rack. One guy was doing hang cleans, the other guy was doing ATF squats. WTF

Deadlift
135 x 2 x 5
225 x 12 x 2

First deads since I got hurt - 2 weeks to the day in fact. I tried some conventional and sumo, alternating. Just light stuff, though. I did conventional with a light mini, just for giggles.

My conventional was really fast, my sumo was less so, they felt kinda strange after not having done them for awhile. Neither stance gave me any pain whatsoever and I was very careful to set my back. I did feel the slightest twinge when I bent over with rounded back to get my water bottle

Chinups
BW x 2 x 8, x 6

Pretty sad, I couldn't even complete 3 x 8 with bodyweight.

Dips
40 x 4 x 6

Just trying a new rep range. Easy.

 

[Guinness5.0]

I forget - how are you setting up the bands for deads? Pics would be cool but you're such a cunning linguist that I bet you could make sense of it with words

 

[Jim Ouini]

I lay the band over the center of the bar and step on the ends. Pretty basic. It takes some practice to get your foot over it comfortably since you're stepping on the ends of a rubber band, so there's '2' bands to get under your foot. Probably won't work very well with the bigger bands but I can't see myself going higher than a small band.

I thought I'd be able cunning enough to describe it but I may have to snap a photo...

QS Sis had described this setup that I haven't tried:

We choke them off a squat rack in front of and then choke them off a flat bench behind and throw a couple 45s on top of the bench so it stays put.

 

[Jim Ouini]

4-10-06 Monday Workout

High Hang Clean
135 x 8 x 3

Fun stuff. Pretty easy, which scares me since I can muscle it up. I think looking in the mirror helps me since I can see my shrug happenin'

Squat
135 x 4 x 6

First back squats since I hurt my back. No pain, no discomfort at all. I quickly put the plates away after my 4th set to resist the temptation to go heavier. BTW, my left knee hurts a little, which is odd since I haven't squatted heavy in almost 3 weeks

Anyway, I really tried to sit between my legs. Although the thought crossed my mind 'where else would I sit?'

Bench
Bar x 20
135 x 5
185 x 2
225 x 1
255 x 1
275 x 1
310 x 1?
225 x 8


Well I had a spotter on 310. It felt great coming off the rack, it slowed at my sticking point but still moving and my spotter tapped the bar. Afterwards he said 'I kinda jumped in early didn't I?' And I was like 'uh, yeah'. Kinda peeved but not too much, I may try again on Friday.

225 x 8 was easy, hadn't done this high of reps in a long time lol

BB row
155 x 4 x 6

Easy. Lower back felt nice and solid, no twinge or anything.

Oh yeah, the 2 guys I describe in the morons thread were doing chest and tri's today, they were doing skulls when I tossed my stuff on the floor behind them to get ready to do my rows. So I guess my chalk bag made a puff as it hit the floor and the one guy says to the other 'Dude we gotta get some chalk. All the buff guys use chalk, I bet our bench goes through the roof if we get some chalk'. At first I thought 'hm I'm not that buff. Maybe dead sexy...but not buff per se' Then I looked behind me and some buff guy was chalking up for his bench