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young_squatter
New member
Nice boring cardio session, 
RipStone's 5x5-GFH journal
- Thread starter RipStone
- Start date
Week 4-Wed
squats:
-135x5
-150x5
-190x5
-190x5
-190x5(really was aware of my form today. thought this would be a good idea since its the "light" squat day. of course i strive to use proper form all the time, but working on it with lighter loads it easier. i think this work will help me carry it over to heavier loads.)
standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
102x5(D'oh! put too much weight on. I meant to use 92lbs)
105x5
122x5(+2lbs from last week. last rep I probabaly arched my back too much.)----> PR!
deadlifts:
145x5
190x5
225x5
260x5(+5lbs from last week. however, i might have rounded my upper back a little too much on the 1st rep in order to get the load off the ground. i believe i need to concentrate more on my hip drive off the ground, instead of stiff-legging it a little bit. i am making it sound like i have bad form i guess, but thats not the case. my form is still pretty good, but it can always get better.)-----> PR!
chins:
BW+12.5x5
BW+12.5x5
BW+12.5x5
BW+12.5x5
BW+12.5x5+ 1 negative on last rep (real happy with chins today. I was able to use 12.5lbs for all 5 sets and do 5 reps. last week i had to use 10lbs for my last 2 sets, plus i missed the 5th rep on my final set).
ab work:
ciruct ab stuff including russian twists, russian twists on a swiss ball, swiss ball crunches, etc
comments: First workout in about a week since I felt like my mental intensity was better.
squats:
-135x5
-150x5
-190x5
-190x5
-190x5(really was aware of my form today. thought this would be a good idea since its the "light" squat day. of course i strive to use proper form all the time, but working on it with lighter loads it easier. i think this work will help me carry it over to heavier loads.)
standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
102x5(D'oh! put too much weight on. I meant to use 92lbs)
105x5
122x5(+2lbs from last week. last rep I probabaly arched my back too much.)----> PR!
deadlifts:
145x5
190x5
225x5
260x5(+5lbs from last week. however, i might have rounded my upper back a little too much on the 1st rep in order to get the load off the ground. i believe i need to concentrate more on my hip drive off the ground, instead of stiff-legging it a little bit. i am making it sound like i have bad form i guess, but thats not the case. my form is still pretty good, but it can always get better.)-----> PR!
chins:
BW+12.5x5
BW+12.5x5
BW+12.5x5
BW+12.5x5
BW+12.5x5+ 1 negative on last rep (real happy with chins today. I was able to use 12.5lbs for all 5 sets and do 5 reps. last week i had to use 10lbs for my last 2 sets, plus i missed the 5th rep on my final set).
ab work:
ciruct ab stuff including russian twists, russian twists on a swiss ball, swiss ball crunches, etc
comments: First workout in about a week since I felt like my mental intensity was better.
young_squatter
New member
Awesome workout rip, Im so glad this routine is working good for you.
Awesome job on the deads, keep it up man.
Awesome job on the deads, keep it up man.
weekm 4- thursday
-GPP/grip: 3 sets of farmers walks with 90lbs DBs; 30-60secs each set.
-grip: 2 sets of DB static holds with 100lbs DBs; 20-30secs each set.
-cardio/plyometrics: jump squats, bench jumps, followed by 12 mins of HIIT on eliptical trainer(3 min warm up, 6mins HIIT, 3 min cooldown).
comments: adding the plyos was a nice change of pace, but people were giving me the wierdest looks. f- them
-GPP/grip: 3 sets of farmers walks with 90lbs DBs; 30-60secs each set.
-grip: 2 sets of DB static holds with 100lbs DBs; 20-30secs each set.
-cardio/plyometrics: jump squats, bench jumps, followed by 12 mins of HIIT on eliptical trainer(3 min warm up, 6mins HIIT, 3 min cooldown).
comments: adding the plyos was a nice change of pace, but people were giving me the wierdest looks. f- them
young_squatter
New member
Nice, Different kind of cardio, but whatever works man.
Nice farmer walks once again, I am actually going to start those next tuesday for cardio, sound kinda fun.
Nice farmer walks once again, I am actually going to start those next tuesday for cardio, sound kinda fun.
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