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anotherbutters
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Yay, congrats on the bench PR! Are you feeling nicely deloaded now?
RipStone's 5x5-GFH journal
- Thread starter RipStone
- Start date
nlmsjer- naw dude, that a fair question. yes, i am pausing on all 3 reps. i have to admit though on my last rep for 180 i probabaly only had a 2 second pause(blush).
AB- thanks. i guess it was a PR cus I have never done this much weight with the technique of bench press....but i have only been doing it for 2 weeks.
yea, i feel great man.
AB- thanks. i guess it was a PR cus I have never done this much weight with the technique of bench press....but i have only been doing it for 2 weeks.
yea, i feel great man.
djeclipse said:
Like millimeters above my chest actually. I kinda hover it right over my chest, lower abs area. BTW, I do this cus I used to tend to bounce the bar off my chest. So, if you could do pause benches(or any bench press actually) with out the bouncing issue like I used to have, then let the bar touch, pasue, and go.
Westside, Wednedsay, Week 2, DE-Lower Body
DE lift; Speed Squats: (wanted to do speed box squats, but the 2 boxes my gym own have mysteriously disapeared....WTF!)
-145 x 3 x 8 (felt good. I paused for like 2-3 seconds in the hole and then exploded up. Kinda bummed about the box(or lack thereof) though
)
1-legged leg press:
-4 plates x 4
-4 plates+ 25s x 4 (too heavy)
-4 plates x 4 x 5 (these make me sweat like crazy)
bent-knee good mornings:
-95x5(warm-up)
-125 x 4 x 3 (these felt really akward today, so I decided to ditch them and finish out my sets with SLDLs. I think low rep GMs are not for me at this point in the game.)
so.....
SLDLs:
-205 x 4 x 4 (real conservative with the weight. I havent done these in a reallllly long time.)
Abs: 8 sets
additional comments: Wierd workout today. First of all, I spent the first 10mins running around the gym like a mad man looking for the damn boxes. I asked 2 different trainers cus you would think they would know where the gym equipment is....but NO! They both told me to look in two different places and you know how that ended up. Why cant people just put things back where they belong!? Also, it was wierd cus my iPod wasnt working. I am so used to listening to music when I lift that not listening to music today kinda got me out of sinc. Overall, an ok workout.
RANT: Today it seemed like every where I looked there was some dude using way too much weight and doing [enter exercise here] with an inch of ROM. I can't stand it! I know we are all guilty of letting our egos get to us every once in a while, but some guys just dont get it. YET(and here's the kicker) some of these dudes are BIG MFers. So, whazzupwitdat?
DE lift; Speed Squats: (wanted to do speed box squats, but the 2 boxes my gym own have mysteriously disapeared....WTF!)
-145 x 3 x 8 (felt good. I paused for like 2-3 seconds in the hole and then exploded up. Kinda bummed about the box(or lack thereof) though
)1-legged leg press:
-4 plates x 4
-4 plates+ 25s x 4 (too heavy)
-4 plates x 4 x 5 (these make me sweat like crazy)
bent-knee good mornings:
-95x5(warm-up)
-125 x 4 x 3 (these felt really akward today, so I decided to ditch them and finish out my sets with SLDLs. I think low rep GMs are not for me at this point in the game.)
so.....
SLDLs:
-205 x 4 x 4 (real conservative with the weight. I havent done these in a reallllly long time.)
Abs: 8 sets
additional comments: Wierd workout today. First of all, I spent the first 10mins running around the gym like a mad man looking for the damn boxes. I asked 2 different trainers cus you would think they would know where the gym equipment is....but NO! They both told me to look in two different places and you know how that ended up. Why cant people just put things back where they belong!? Also, it was wierd cus my iPod wasnt working. I am so used to listening to music when I lift that not listening to music today kinda got me out of sinc. Overall, an ok workout.
RANT: Today it seemed like every where I looked there was some dude using way too much weight and doing [enter exercise here] with an inch of ROM. I can't stand it! I know we are all guilty of letting our egos get to us every once in a while, but some guys just dont get it. YET(and here's the kicker) some of these dudes are BIG MFers. So, whazzupwitdat?
Westside, Friday, Week 2, DE-Upper body
DE lift: flat BB bench press: (various grip)
-135 x3 x8 (I used a variety of grips today and also switched to flat bench instead of decline cus of the advice Guniess5.0 gave me. I used a higher intensity today as well. One thing I noticed was I am faster with a medium-close grip vs. a wider grip. So I think this tells me that my chest is a weak point, correct? If so, any ME lifts or supplementary lifts I can do to bring up this weak point?)
chins/pullups:
-BW+20 x4 x4 (these were done with a hammer grip)
-BW x4 x3 (these were done with a palms facing away wide grip)
standing overhead BB press:
-95x5 (warm-up)
-115 x4 x7 (all of these were taken down so that they almost touched my upper chest. I should have used more weight I think cus I had a lot left in me for even the last 2-3 sets).
*beach work done at 3x10-12 instead of 7x4. the goal here was trying to use more weight or do more reps than last week.
bent over rear delts raises:
-15s x12 x2 (+ 2 reps from last week)
-15s x10 (same as last week)
seated DB skullcrushers: ( last week I did dips, but i really pounded my chest on monday so I wanted to ease off a bit on the chest involvment today.)
-40x12 (kinda light)
-50x10
-50x9
seated DB curls:
-25s x 10 (+5lbs from last week, same reps)
-25s x 9 (+5lbs from last week, -1 rep)
-20s x 10 (same)
additonal comments: was a little bit in a daze when I first got to the gym, but I woke up and had a pretty decent workout.
story time with Rip: I really wish I was making this up, but I am not. While I was doing OH press I see these two guys doing "squats" in the power rack. They started with 135lbs and were probabaly reaching parallel, so I was like maybe they know their shit. NOPE! After a few more sets this one dude puts 225lbs on and proceeds to bend his knees...it wasnt even a 1/4 squat. But heres the kicker. The dude didnt have clips on the bar and the weight was completley unbalanced on his back....just picture one of those scales you see at a court house. So I am watching as the 2 plates on the left slowly inch out every time he goes down 4 inches for a rep. At first I was thinking if I should say anything or not cus the guy had a spotter, BUT the spotter was staring out into space probabaly deciding if he should serve mild or medium salsa for his super bowl party. I didnt wanna see this dude get hurt so I say to the spotter, "Man, the weight is falling off on the left, be careful". So he fixes it and the dude does a few more 'reps'. Finally, after this whole thing is over the dude that almost died turns around(I thought he was preparing to thank me for saving his fucking life), but all I get is a dirty look.
DE lift: flat BB bench press: (various grip)
-135 x3 x8 (I used a variety of grips today and also switched to flat bench instead of decline cus of the advice Guniess5.0 gave me. I used a higher intensity today as well. One thing I noticed was I am faster with a medium-close grip vs. a wider grip. So I think this tells me that my chest is a weak point, correct? If so, any ME lifts or supplementary lifts I can do to bring up this weak point?)
chins/pullups:
-BW+20 x4 x4 (these were done with a hammer grip)
-BW x4 x3 (these were done with a palms facing away wide grip)
standing overhead BB press:
-95x5 (warm-up)
-115 x4 x7 (all of these were taken down so that they almost touched my upper chest. I should have used more weight I think cus I had a lot left in me for even the last 2-3 sets).
*beach work done at 3x10-12 instead of 7x4. the goal here was trying to use more weight or do more reps than last week.
bent over rear delts raises:
-15s x12 x2 (+ 2 reps from last week)
-15s x10 (same as last week)
seated DB skullcrushers: ( last week I did dips, but i really pounded my chest on monday so I wanted to ease off a bit on the chest involvment today.)
-40x12 (kinda light)
-50x10
-50x9
seated DB curls:
-25s x 10 (+5lbs from last week, same reps)
-25s x 9 (+5lbs from last week, -1 rep)
-20s x 10 (same)
additonal comments: was a little bit in a daze when I first got to the gym, but I woke up and had a pretty decent workout.
story time with Rip: I really wish I was making this up, but I am not. While I was doing OH press I see these two guys doing "squats" in the power rack. They started with 135lbs and were probabaly reaching parallel, so I was like maybe they know their shit. NOPE! After a few more sets this one dude puts 225lbs on and proceeds to bend his knees...it wasnt even a 1/4 squat. But heres the kicker. The dude didnt have clips on the bar and the weight was completley unbalanced on his back....just picture one of those scales you see at a court house. So I am watching as the 2 plates on the left slowly inch out every time he goes down 4 inches for a rep. At first I was thinking if I should say anything or not cus the guy had a spotter, BUT the spotter was staring out into space probabaly deciding if he should serve mild or medium salsa for his super bowl party. I didnt wanna see this dude get hurt so I say to the spotter, "Man, the weight is falling off on the left, be careful". So he fixes it and the dude does a few more 'reps'. Finally, after this whole thing is over the dude that almost died turns around(I thought he was preparing to thank me for saving his fucking life), but all I get is a dirty look.
Westside, Saturday, Week 2, ME-Lower Body
ME-lift: sumo-deadlifts:
-135x8 (SLDLs, warmup)
-155x5
-185x5
-205x3
-235x3
-275x3 (these were slow)
-305x2 (DAMN! these sucked. I probabaly could have gone for 3 and reached my goal, but my form just didnt feel right. I was stiff-legging them a little bit....or a lot, lol. I think this can be attributed to the fact that my upper back is very sore from yesterdays DE-upper body workout.)
ATG squats: (didnt feel like doing DB step-ups)
-135x6 (front squat/warm up)
-185 x 10 x 3 (I dunno why, but these were not that great. The first set felt heavy for some odd reason. The last 2 sets were ok, but still I leaned forward on a few reps.)
GHRs:
-BW x 12 (+2 reps from last week)
-BW x 12 (+2 reps from last week)
-BW x 10 (same)
Abs: 6 sets of various exercises
additonal comments: not too happy with this workout. I know its just one workout and all, so dont think I am jumping the gun, but I am beggining to wonder if WS is the right approach for me at this time in my lifting career. First of all, I question if the DE work is doing anything benifical for me cus I am not that strong in comparisson to a lot guys doing WS...I guess these guys that WS was intended for(the strong ones). Also, I am getting a lot of DOMS, which makes me wonder if I am recovering well. I have added weight/reps to some of my lifts and I know that is what you should ultimatley judge a program on, but I am wondering if the DOMS are gonna impact recover down the line. Finally, its just too easy for me to not follow the routine I had orginally planned. In other words, I need a more structured program(ala SF 5x5). Maybe its a lack of disipline, but its what I feel I need. Any thoughts please?
ME-lift: sumo-deadlifts:
-135x8 (SLDLs, warmup)
-155x5
-185x5
-205x3
-235x3
-275x3 (these were slow)
-305x2 (DAMN! these sucked. I probabaly could have gone for 3 and reached my goal, but my form just didnt feel right. I was stiff-legging them a little bit....or a lot, lol. I think this can be attributed to the fact that my upper back is very sore from yesterdays DE-upper body workout.)
ATG squats: (didnt feel like doing DB step-ups)
-135x6 (front squat/warm up)
-185 x 10 x 3 (I dunno why, but these were not that great. The first set felt heavy for some odd reason. The last 2 sets were ok, but still I leaned forward on a few reps.)
GHRs:
-BW x 12 (+2 reps from last week)
-BW x 12 (+2 reps from last week)
-BW x 10 (same)
Abs: 6 sets of various exercises
additonal comments: not too happy with this workout. I know its just one workout and all, so dont think I am jumping the gun, but I am beggining to wonder if WS is the right approach for me at this time in my lifting career. First of all, I question if the DE work is doing anything benifical for me cus I am not that strong in comparisson to a lot guys doing WS...I guess these guys that WS was intended for(the strong ones). Also, I am getting a lot of DOMS, which makes me wonder if I am recovering well. I have added weight/reps to some of my lifts and I know that is what you should ultimatley judge a program on, but I am wondering if the DOMS are gonna impact recover down the line. Finally, its just too easy for me to not follow the routine I had orginally planned. In other words, I need a more structured program(ala SF 5x5). Maybe its a lack of disipline, but its what I feel I need. Any thoughts please?
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