RipStone's 5x5-GFH journal

[Cynical Simian]

Since you're not training GMs as a primary lift (I think madcow mentioned dropping/decreasing the Wed. squats in this context), you could probably keep them if you wanted to. Deads obviously involve the legs quite a bit, but you might want to consider keeping some sort of more direct "bridge" between Monday and Friday's squats (in particular if you're still having problems with tightness). Front squats might be something to think about. They'd provide a change of pace and allow you to work your quads pretty well without your back being a limiting factor. I haven't done them, but hopefully Guinness and others who have can chime in on their effects, if any of note, on back squat progress, form, etc.

 

[RipStone]

Since you're not training GMs as a primary lift (I think madcow mentioned dropping/decreasing the Wed. squats in this context), you could probably keep them if you wanted to. Deads obviously involve the legs quite a bit, but you might want to consider keeping some sort of more direct "bridge" between Monday and Friday's squats (in particular if you're still having problems with tightness). Front squats might be something to think about. They'd provide a change of pace and allow you to work your quads pretty well without your back being a limiting factor. I haven't done them, but hopefully Guinness and others who have can chime in on their effects, if any of note, on back squat progress, form, etc.

Hmmm....I will have to think about that too. But I think I am on the right page now at least cus I am sticking with SF 5x5 and just making some slight changes....instead of before where I thought I had to make a new template.

 

[RipStone]

So here is the proposed SF 5x5 program with a few changes in order to help strenghten my lower back and break my squat plateau.

mon:
-5x5 squats (should I reset these since last week I got goofed around w/squats?)
-5x5 bench
-5x5 row
-4x10 weighted hypers
-3-4 sets abs

wed:
-4x5 OH press
-4x5 deadlifts(should I continue with sumo DLs or switch to coventional deadlifts in order to work my lower back more and take some pressure off my hips?)
-5x5 hammer chins(swicthed from normal chins)
-front squat or 20 rep squats(should I even include any squats on this day? I orginally was thinking to drop squats compltley on this day in order to cut volume and in turn boost my 5 RM??)
-3-4 sets of abs

fri:
-4x5, 1x3, 1x8 squats
-4x5, 1x3, 1x8 bench press
-4x5, 1x3, 1x8 rows
-weighted dips 3x8-12
-rack pulls or good mornings 4x8(this will be added in order to strengthen my lower back. I will see which exercises is better in terms of helping my squat performance)
-bis/tris 3x8-12

Thanks everyone and have a happy new years

 

[Guinness5.0]

I haven't done them, but hopefully Guinness and others who have can chime in on their effects, if any of note, on back squat progress, form, etc.

Well I don't know how much help I can be, seeing as I'm retooling my squat as we speak. Plus, I started to find that GMs aggravated my back - I'm thinking I've got minor herniation or something that only gets bothered in specific circumstances. All I can say is that lots of smart people SWEAR by GMs so in general I'd say do 'em. Can't hurt to see if they bump your weights up.

-front squat or 20 rep squats(should I even include any squats on this day? I orginally was thinking to drop squats compltley on this day in order to cut volume and in turn boost my 5 RM??)-3-4 sets of abs

Dude, 20 rep squats are BRUTAL. If you're so certain that your back is weak, my .02 would be to not do something so taxing in place of 'light' squats. Maybe backing off a tad and working the weak spot with the GMs and keeping monday's squat weights moving up will be jsut what the doctor ordered. Then you could get back on track with a more 'standard' program or milk this for all it's worth. Lots of ways to 'skin a cat' /madcow2

 

[RipStone]

Well I don't know how much help I can be, seeing as I'm retooling my squat as we speak. Plus, I started to find that GMs aggravated my back - I'm thinking I've got minor herniation or something that only gets bothered in specific circumstances. All I can say is that lots of smart people SWEAR by GMs so in general I'd say do 'em. Can't hurt to see if they bump your weights up.

Dude, 20 rep squats are BRUTAL. If you're so certain that your back is weak, my .02 would be to not do something so taxing in place of 'light' squats. Maybe backing off a tad and working the weak spot with the GMs and keeping monday's squat weights moving up will be jsut what the doctor ordered. Then you could get back on track with a more 'standard' program or milk this for all it's worth. Lots of ways to 'skin a cat' /madcow2

Thanks. I will defintley include GMs somewhere and somehow into the revised 5x5 plan.

Yea, I figured 20 reppers would get the thumbs down, but I know Madcow mentioned them as a tool for brining up squats when they statt. But he was probabaly referring to using them as a 1-2 week cycle, not a regular part of a program. So at this point I am leaning towards completley dropping squats on wed.

 

[Madcow2]

20 rep squats can be useful as can a lot of other techniques. The issue is that you have limited capacity and you can't just throw them in at random - kind of have to make room or design around something like that (or do them a lot lighter which accomplishes the same thing but might not be desirable for the technique being employed).

Use good mornings, they are excellent for your purpose. If you had some experience and were tuned up you could even do them 5x5 or 4x5 maybe on Wed, sub out the dead and pair this with a lighter squat or front squat. Maybe even do a few sets of pulls on friday (high pulls, speed deads, or just some rep work) would work.

If Sumo is giving you hip issues, pull conventional, worth trying different things at different times and not having competitive constraints means you are a free bird.

 

[RipStone]

20 rep squats can be useful as can a lot of other techniques. The issue is that you have limited capacity and you can't just throw them in at random - kind of have to make room or design around something like that (or do them a lot lighter which accomplishes the same thing but might not be desirable for the technique being employed).

Use good mornings, they are excellent for your purpose. If you had some experience and were tuned up you could even do them 5x5 or 4x5 maybe on Wed, sub out the dead and pair this with a lighter squat or front squat. Maybe even do a few sets of pulls on friday (high pulls, speed deads, or just some rep work) would work.

If Sumo is giving you hip issues, pull conventional, worth trying different things at different times and not having competitive constraints means you are a free bird.

Thanks for the advice Madcow.

So you are recommending that on wed I keep light squats on, drop deadlifts, and add GMs? Then on friday add some sort of pulling exercise?

What about deadlifts off the ground? Dont do them for a bit?? Would the reason for dropping heavy deadlifts be to reduce workload on my CNS in order to help improve my squat?

 

[RipStone]

monday, week- 12( I dunno, its messed up cus of last week and that week I took off)

squats:
-95x5
-135x5
-185x3
-210x5
-240x5( I was very happy with this set. It was really a piece of cake actually. My depth was very good. I was really focusing on staying tight as they say(bracing my abs and lower back) and spreading the floor as I was starting the ascend. This helped take some pressure of my hips. The only problem is that I fely my self leaning foward a little on the ascend on the last rep. Note, I went lighter on the first few sets today. I think that helped....is that ok? Or am I messing up the volume. I think it would be ok cus all that really matters is the max set.)

bench press:
-95x5
-135x5
-155x5
-175x5
-193x4.5( I also went a little lighter on the first few sets for bench cus I figured it worked for squats. 193x5 was a 1lb PR attempt, but I was having trouble with the lock out and my spotter grabbed the bar pre-maturely IMO. I told him not to even touch the bar unless it looked like I was in trouble, so I guess he though I was in trouble! I think I could have racked it out though.)

BB rows:
-70x5
-95x5
-115x5
-135x5
-150x5----> PR!!

weighted hypers:
70x8(+ 1 rep from last week)
70x8(+ 1 rep from last week)
70x6(same)
70x6(same)

Abs;
-standing cable crunches: 50x12x3
-planks: BWx60secsx2

Comments: I was really focused today and had an itense workout. I am a little upset the spotter didnt give me another second to lock out, but oh well. This is the first time I asked for a spotter during this program and see what happens! But I had to ask cus of what happened last week(dont remind me)

Questions: Still wondering what to do for wed and fri(see post above; #257).

Thanks

 

[RipStone]

I have looked over Madcow's advice as well as though about what everyone else has been recommending and I think this is how I will proceed. Let me know what you guys think. Gracias.

mon: normal SF 5x5

wed:
-some squat varation(front squats, OH squats, light box squats, light front squats) 4x5
-OH press 4x5
-hammer chins 5x5
-GMs 5x5 (should I prymaid these up or do straight sets?)
-abs 3-4 sets

fri:
-squats 4x5, 1x3, 1x8
-bench press 4x5, 1x3, 1x8
-rows 4x5, 1x3, 1x8
-dips 3x8-12
-bis/tris 3x8-12
-rack pulls 3x8-12

 

[anotherbutters]

Remember, ramping or flat sets is just a way of managing volume. I'd opt for ramping. Especially if you haven't done them before.

I've seen two variations of these (and I'm sure there are more). One where you go almost parallel to the floor with your back, the other one where you lean forward a little bit (maybe 20 degrees) with a much heavier weight, then forcefully lift the bar back up. Which are you doing, just out of curiosity?