Here's my DF 5 x 5, modified

[Jim Ouini]

Well thanks AI, but I didn't really think these were that great of lifts - my bench and squat are about average for my weight, (~202 now), OHP probably below average and I'm horribly weak in BB curls I saw 160lb guys curling way more than I did today (I think Friday's are 'arm day' at my gym). My dead is OK but I think it's mostly technnique.

Anyway, 1RM"s in the squat, bench, dead are 335, 290-ish, 490-ish after recent Korte run.

I'm aiming for 5rm's of around 295 and 265 on squat and bench and 420-ish on RDL.

Also, I may have forgotton how tough 5 x 5 can be; I think I underestimated it after the hell of the Korte volume phase, but 5 x 5 is hard work and not to be taken lightly

 

[blut wump]

What's this with your wrists? I remember reading something in "Starting Strength" about getting elbows back to prevent any tendency to support the weight during squats on your arms. Could this be pertinent to you?

Do you maybe have a technique issue with the skulls? From your Korte narrow bench, I'd expect you to be handling that weight comfortably.

 

[Jim Ouini]

I don't think it's major, just felt a twinge as I locked out on bench, and when I felt it on squats I think I had my wrists bent back, so on the following sets I changed to a more neutral wrist position.

As far as skulls, I've never been very good at tricep extensions, I've always been better at dips and presses.

Also, this morning I was thinking I'm going to take AI's advice and try 1 set BB curls and skulls each workout. I find the first set to be pretty easy but by the 3rd set I poop out. Maybe I just can't handle the burn

 

[Jim Ouini]

Week 2 Day 1

Squat 5 x 5
bar x 2 x 5
135 x 2 x 3
185 x 2
225 x 5
245 x 4 x 5

Kicked it up a notch after 225. Next week is supposed to be 'max week' so I figured may as well push it. On my 245 sets I did a pause squat on my last rep to make sure. Tough.

Bench 1 x 5
bar x 8
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5

I looked at my log from my 2nd 5 x 5 run way back when and at the same point and I did 225 x 5. So I figured I should best it. Sadly, these were tougher than I thought they'd be, I struggled a bit on the last rep.

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

225 also a bit on the hard side. Elbow pain started to flare up, I'm going to have to wear an elbow sleeve next time.

Powershrug (from hang) 1 x 5
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
425 x 5

Not sure how high I got my shoulder up on my last set, more hip snap than anything, perhaps.

Weighted Hypers
65 x 3 x 8

No problem, used a dumbell again.

Weighted Decline Situps
15 x 3 x 10

Also did 1 set of BB curls 60 x 10 and skullcrushers 75 x 10

 

[Anthrax Invasion]

Awright, took my advice! Have you noticed, in the one week of training, any extra girth to the arms?

 

[Jim Ouini]

Awright, took my advice! Have you noticed, in the one week of training, any extra girth to the arms?

Absolutely. I had to go see a veterinarian today - my pythons are sick

Anyway, bad jokes aside, I plan on doing the same weight on BB curls/skulls, 1 set each on M-W-F, then each week go up 5 or 10lbs.

 

[Anthrax Invasion]

That was hilarious! It was so ridiculously stupid, but it was great!

I like your plan. It's almost as if a divine being themself designed the isolated arm work for you, what with that division of frequency across the week and all.

 

[Jim Ouini]

It sounds a lot smoother when I say it to all the hot chicks at my gym

As far as the routine, I really have low tolerance for curls and extensions - both mentally and physically. So anything I can do to minimize what seems like the time spent doing them I'm willing to try.

 

[Jim Ouini]

Week 2 Day 2

Front Squat
bar x 2 x 5
135 x 2 x 3
165 x 2
185 x 1
205 x 8 x 3

Well I decided to try 8 x 3. I'm kind of sorry I did, it took me too damn long and by the end I was tuckered out. I think if I'd just sucked it up I could've done 5 x 5, of course it sounds easier now sitting in from of my computer.

As far as the actual sets, they were pretty good, I paused butt to ankles on each rep.

Romanian DL
bar x 8
135 x 5
225 x 2
275 x 1
315 x 1
365 x 5 x 5

Weight wasn't too bad, just kinda tired.

OHP
bar x 5
115 x 5 x 5

Awful. Got all my reps but they were hard. I feel like I have some kind of flexibility (or strength) problem near lockout...the same feeling I get when I go ass over elbow trying to overhead squat. Will probably go up only to 120 or so next week. Thinking about doing incline bench instead.

Chinups, shoulder width
5 x 5 x 5

Not bad, elbow kind of hurt again but not searing pain, just a twinge to remind me it's there.

Dips
35 x 3 x 8

Easy.

Oh by the way I used my dip belt from Ironmind for dips and chins. I love it, it's so light and fits great around the waist.

Weighted Decline Situps
15 x 3 x 10

Skipped bb curls and skulls - workout was approaching 2hrs and I needed to get home. Again it wasn't so much the weight except for OHP, but just tiring. I'm begging for Korte volume phase

 

[Guinness5.0]

It's so strange to me that you're light years ahead of me on DL but I've got you smoked on squats. We're both inept in our own unique ways