RipStone's 5x5-GFH journal

[anotherbutters]

Finally, any one check out my pic?

I can definitely see the difference. Are you sure you're only 166lbs? Looking good. I'm up to 180 and my shoulders and arms are nowhere near as developed. I guess I must, er, carry my weight elsewhere.

 

[Guinness5.0]

Re: pic
your shoulders have improved dramatically. Like AB siad, being lean is so helpful - you got quite a v-taper going. My back is huge but my love handles make it look kinda unimpressive when I'm shirtless. But I look damn good in clothes

 

[RipStone]

g5.0- i was debating whether to do rack pulls or sumo deadlifts. i opted for the rack pulls cus i wanted to get away from directly doing the big 3 i have been dong via SF 5x5. but, i agree that there isnt much carryover from RPs to DLs. i was doing them to strengthen my upper and lower back more than anything. BUT, i am beggining to have some doubts...hmmm?

about the pic, thanks for checking it out. my shoulders are looking a lot bigger in my clothes too, which is nice. people can tell i actually workout now...i hope. i have always had a good v-taper...genetics.

AB- yea, i am 166lbs, but thats awsome that i look bigger! i will have to take some other shots and post them, but not now cus i just ate like 2lbs of veggies, lol

 

[Cynical Simian]

I've been comparing background objects trying to figure out whether you're just generally thicker (in a good way) in the new pic or if the camera placement is just a bit different. I wouldn't be surprised if it's the first since everything in the program demands/promotes core strength. Regardless, the 5x5 has definitely done good things for the size and definition of your shoulders and back.

 

[anotherbutters]

You're closer to the camera in the left hand shot, but I can still tell the difference.

 

[Dposey]

I've been reading this for over an hour and all I can say is: wow! You're doing pretty much exactly what I want to do. I'm really glad to see that you saw success with the 5x5. This has inspired me to start one of my own. I only hope that I achieve the results you did.

Way to go man, nice work.

 

[nelmsjer]

In the confusion that I created earlier in your post, I neglected to mention your picture! LOL...sorry about that.

As cynical symian said, you definitely have an overall thicker look, especially in the shoulders, but also noticable in the back and traps. Good job, and keep gaining!

 

[RipStone]

cynical simian- its hard to take the exact same shot man. i am no pro photographer, lol. i did take the shot in the same room, but as another butters noticed, i am a little closer to the camera in the left(new) shot. i could tell cus i could see less of my head.

dposey- thanks for the kind words. thats awsome that i was able to insipre someone to start the program(blushes). just stay consistent and dedicated to the program and you will have really good results too.

nelmsjer- thanks man. i am really happy that other people gain notice size gains. that was part of my goal. the other part, and IMO the more important part in terms of my long term success, was gaining a solid base of strength in the core lifts. plus, learning the core lifts too.

i am off to the gym in a little bit to start the WS template. hope it goes well.

 

[RipStone]

Westside, Monday, Week 1: ME Upper Body

-ME lift: medium grip paused bench press
-bar x10 (warmup)
-85x5
-100x5
-120x3
-135x3
-150x3
-165x3
-180x2.5 (FUCK! I am an idiot. I got cocky and tried for too much on my first week and failed locking it out. I was so damn close to locking out too. Anyway, I peformed these with my index finger on the middle rings of the bar, so they were semi-closed grip....I guess medium grip. I also, did a 3 second pause at the bottom. I did not rest the bar on my chest. I hovered it right above my chest instead....thats the best I can describe it. Oh yea, so I ask this dude for a spot( I know what you are thinkin, not this again....). But wait, I tell him that "I am gonna pause at the bottom so it might look like I am screwed, but I am not, so dont....'' He just interupts and says, "I wont touch the bar unless you tell me to." I am thinking to myself, will you marry me?...LOL! J/K. Unfortutantley, I had to tell hom to help me lock it out....damn!)

one-handed DB rows:
-60s x10x3 (like I said in another post, for the assistance work I am gonna choose a weight where I can get all the reps in without having to switch weights.)

30* DB press:
-60s x10x3 (these flew up...I was impressed with myself )

standing rope face pulls:
-30 x 10x3 (I intially was gonna do sitting face pulls, but I have never done these standing so I figured what the heck.)

comments: I am fighting a wee bit of a cold, but other than a scratchy throat I feel pretty good. Menal ntensity was pretty high today too. I gotta admit, I kinda liked getting a little bit of a pump, even though I know it doesnt mean shit. Finally, this workout only took like 40mins.

 

[RipStone]

Westside, Wednesday, Week 1: DE Lower Body

DE lift: speed bod squats:
-145x3x8

(I rest 45 seconds in between sets. I figured 145lbs is about 50% of my 1 RM for squat, based on what I know my 5 RM is. I might use more weight next week though. I peformed these to a box that is raised by 2 sets of 45lbs plates. In other words, the plates are under the box. I am not sure if I should lose the plates or not. I know different box squat heights will achieve different results. My goal is to get more speed out of the hole, so I think I should use a lower box posistion, right?)

bent knee GMs:
-bar x 6(warm up)
-95x10 (too light)
105x10x2 (good stuff here. I just need to remember to reset and push back after I am done with every rep.)

1-legged leg press:
-2 plates x 10 (too light)
-2 plates+25s x10 x2

(This is the first time ever doing these. Tougher than I thought! I liked them though and I could really feel my core stablizing my body through the ROM. I very important thing I did learn....my right leg is A LOT stronger than my left. I mean it's night and day. I could have done 20 reps with my right leg and struggled to do 10 reps with my left. Whassupwithdat?!?)

Abs: 6 sets of various exercises

additonal comments: fighting a little bit of a cold. I think this caused me to sweat a lot more than normal. Otherwise, a decent workout with many wierd looks by fellow gym-goers