RipStone's 5x5-GFH journal

[anotherbutters]

Based on what I've read in Glenn's posts, I'd say keep going with the squats until you fail to set a PR for two weeks in a row. You might want to make a smaller increase next week to buy yourself some time before you stall.

For rows, try to keep an arch in your back to keep it in a safe position. I always tended to have sloppy form on my top set, with my back lifting up slightly. I was fairly consistent with how sloppy I'd let myself be. My good form weight was always a few pounds shy of the sloppy form weight, but by increasing the sloppy form weight, the good form weight went up too. By the time my form broke down completely, I'd added a lot of weight to my row. I don't think I could have made that much progress if I kept stopping at each weight increase until I had the correct form. It's a tricky balancing act between form and weight increases.

Good luck for your grandfather.

 

[RipStone]

Thanks for your prayers YS and AB. I really appreciate it.

For squats, I just keep trying to progress and take this day as a fluke.

For rows, I know what you mean by saying it a "balancing act"....that exactly how I was thinking about it. My form isnt perfect, but I know I am getting stronger and my back has really gained some size too.

Thanks again.

 

[RipStone]

Just read this article...http://www.elitefts.com/documents/beginner_mistakes_part3_jimw.htm

...and I found a great quote IMO...

"Have patience. Understand that training and knowledge takes time. When beginning a new training style, not everyone will make incredible gains their first cycle or even their first year. Look at your training as a multi-year process and have a clear picture of where you want to be. This will help you to take smaller steps, with less frustration, and allow you to grow. Think of your goals as being a large boulder that needs to broken down. If you try to take a sledgehammer and take violent swings, you’ll do nothing but tire yourself out and the boulder will remain unbroken. Now if you take a hammer and take a methodical approach, you’ll eventually break the boulder down without burning out and without tiring yourself out." AMEN

 

[RipStone]

week 6- tuesday

cardio: 20mins on elliptical trainer

calf raises on leg press machine:
-4plates x12(warm-up)
-6plates x10
-6plates x10
-6plates x10

scarecrows:
-10s x10
-10s x10

DB external rotation:
-10x10 w/ each arm

-light stretching

comments: I did some real light calf work and rotator cuff work. The reason is that I havent worked my calves and cuffs for like 2 months. Specifally, I did the cuff work to prevent injury since I have been doing all this flat benching with 5x5 and that can lead to muscle cuff problems. I think this is fine cus I did them real light and went well short of failure.

 

[young_squatter]

Nice cardio rip, Good idea about doing the cuff work, dont want no injuries.

 

[RipStone]

week 6-wednesday

squats:
-135x5
-165x5
-190x5
-190x5
-190x5

standing OH press: (I perform these with my grip just outside shoulder-width)
70x5(+5lbs)
95x5(+5lbs)
110x5
125x4 (FAILED! This set just sucked. I was feeling really good with my warm up sets prior to this max set, better than usual cus I dont like OH press that much. I was going for a 1.5lbs PR BTW. In between the 3rd and 4th set I started thinking about my stance....overthinking. As a result, I never got comfortable when I went to do the max set and it was just fucked up from the start. I know I could have got 5 good reps in, but my feet were moving, wasnt thinking about the load, etc....it was just messed up. SOOO.....next week I am gonna do the the same warm up sets and go for a 126lbs max set. Good idea?)

deadlifts:
145x5
195x5
235x5
270x5(+5lbs. I was still kinda pissed at myself from thinking too much about OH press, but I went on and did some good deadlifts. On my first rep of my max set I used too much back and not enough hip drive though. In other words, I am pretty certain I rounded my back for this rep. But all is well as I got the reps in and the rest were with good form.)-----> PR!

chins:
BW+17.5x5(+2.5lbs)
BW+15x5
BW+15x5
BW+15x5(+2.5lbs)
BW+15x5(+2.5lbs) (chins felt great today. on the last rep of the last set i wasnt sure if i was gonna get it, but i did

abs:

hanging-twisting leg raises: BWx10, BWx12
swiss ball crunches: 20x12, 20x12

comments: decent workout. focus was up from monday which was good. my grandfather is doing well

questions: see the OH press comments above

 

[djeclipse]

I've been folowing this journal and it is inspiring to see the progress you have made in one short month. Congrats!

I am just starting back at the gym and as soon as I stop gaining from simple muscle memory (last time I lifted was 10 years ago) I plan on trying 5x5 using this journal as a template.

Keep up the good work.

 

[young_squatter]

Nice workout rip, sucks about the miltarys, but you can except to set a PR on everything every week, you will get it next week dont worry about it.

NICE DEADLIFT MAN.

 

[anotherbutters]

Sounds like a good workout. Congrats on the deadlift PR.

For OHP, it might be useful to think about how easy it will be to get the next increase in two weeks time if you do 126lb next week. Do you think you'll be able to get 127lb, or whatever the next weight is? If that sounds like you're pushing it, stick to 125 next week, so you're sure to get it, and the 126 the following week. I'm inclined to be cautious about jumping to the next weight without getting this one for sure.

 

[RipStone]

djeclipe- glad to be an inspirtation for someone good luck with 5x5.

YS- thanks once again.

anotherbutters- will I mess up the progression if I stick with 125lbs next week? if not, and i do go with 125, should I use the same warm-up sets?