RipStone's 5x5-GFH journal

[anotherbutters]

Those triples won't be easy for long

 

[RipStone]

Those triples won't be easy for long

I'm cool with that man. Lifting aint supposed to be easy after all, right

 

[Cynical Simian]

I was about to ask why you didn't do a back-off set for the rows, but since you aren't the type to forget about or just blow off a set, I decided to double-check the program description. And, to my surprise, it's inconsistent on the matter. In the "#x#" portion there's none listed but the written description for Friday says to do a back-off set after "the big triple". Since you're doing a triple for the rows and the structure parallels that of squats/bench in everything except this, the written description is almost certainly the one to go by. I'm pretty sure everybody doing the single-factor (myself included) has been doing a back-off set on rows. Unless madcow or someone else chimes in with an explanation of why (rather counterintuitively) ending with the triple is correct, you should add it next week.

 

[RipStone]

I was about to ask why you didn't do a back-off set for the rows, but since you aren't the type to forget about or just blow off a set, I decided to double-check the program description. And, to my surprise, it's inconsistent on the matter. In the "#x#" portion there's none listed but the written description for Friday says to do a back-off set after "the big triple". Since you're doing a triple for the rows and the structure parallels that of squats/bench in everything except this, the written description is almost certainly the one to go by. I'm pretty sure everybody doing the single-factor (myself included) has been doing a back-off set on rows. Unless madcow or someone else chimes in with an explanation of why (rather counterintuitively) ending with the triple is correct, you should add it next week.

IN the orginal layout it says "Powercleans – 4 sets of 5, 1 triple". I switched PCs for rows and assumed that I didnt need to do the back off set since it wasnt listed. But now that I am thinking about it, no one would do higher rep work with PCs so I guess thats why it wasnt listed in the orginal layout.

Good catch...I'll add it next week...thanks.

 

[RipStone]

Week 1-Sunday

GPP work: farmers walks- 90lb DBs x 2 50 sec walked, 95lbs DBs x 2 25 sec walks(no chalk).

Cardio: 10mins on ellipitcal trainer, 20 mins on inclined treadmill; 3.6mph, 8.5incline

10mins of stretching

comments: good workout. i weighed myself and i dont know why but the scale said i was down 1lb from last week. the thing is that last week i think i was carrying some extra water weight cus i gained 2lbs that week. so i think i am just back to moy normal/non-bloated weight now....hopefully. just in case, i am eating super high carb post-workout meal right now, lol.

Cant wait for my max sets tommorow!

 

[young_squatter]

Nice workout rip, that happens to me sometime also rip, I gain 2 lbs one week then im down a lb the next.
Good luck tomorrow man.

 

[RipStone]

Monday, Week 2

(all loads in pounds)

squats:
-105x5
-135x5
-175x5
-195x5
-220x5(real happy with this max set)

bench press:
-95x5
-135x5
-150x5
-160x5
-175x5(felt good, not really difficult, but it was tough)

BB rows:
-55x5
-85x5
-100x5
-115x5
-130x5

weighted hypers:
-60x12
-60x11(almost hit failure, so I decided to lower the weight for the final set)
-50x12

Abs; weighted full sit-ups(I do these with my feet under a hammer strength machine, knees bent, real slow negative where I squeeze like hell, and with a DB on my chest)
-55x12
-55x10
-55x10

Comments:
Nice intense workout. I was very pleased with my max sets today. I have a lot on my mind today(college crap) so I really had to get that out of my mind for an hour and focus on lifting.

 

[young_squatter]

Awesome workout rip, Have you seen your best results stopping short of failure?.

Good luck with your college work today, I had the same feeling last friday when I was lifting, because right after lifting I had a big exam 1 hour later. Very stressful

 

[ricco561]

Looks good.
I'm on wk 3, same routine.
Are you doing chin-ups or pull-ups?

Week 1-Wed

squats:
-95x5
-135x5
-165x5
-165x5
-165x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
80x5
95x5
110x5

deadlifts: (I used to hate deadlifts, but I started lifting sumo style and now I love them)
135x5
175x5
205x5
235x5(this set was suprisngly easy)

chins: (not on the orginal plan, but I wannted to add a vertical pull movement. I perform these underhand with my grip just inside shoulder-width)
BW+10x5
BW+10x5
BW+10x5(form got a little sloppy on the last rep so I dropped the weight)
BW+7.5x5
BW+7.5x5

ab work:

hanging-twishting leg raises: BWx10, BWx10
twisting rope cable crunches: 70x20, 70x20

comments: good workout overall. again, i kept thing kinda light and went 5-15lbs under my repective 5 RMs.

questions:
1. how much weight should i go for on my triple bench, squat, and row? it says a 2.5%increase from monday's top set, so my poor math skills say I should aim for a 215 squat, 170 bench, 130 row(rounding off a little). Does that sound about right? And then for monday I would use my triple weight from friday's workout for my top set of five?

2. next wed for chins, should I am for all sets at BWx10?

3. Is it ok that my max set for OH press and DLs were fairly easy today? keep in mind that my max sets are below my current 5 RMs. basiclly, is the progression ok that I will be hitting my current 5 RMs on about the 3rd week?

thanks

 

[RipStone]

YS- the college work is coming along, finanlly(stupid group work).

Yea man, I have seen awsome gains leaving 1-2 reps in the bad. I had a long talk with celtic(kev) about it and he told me all the science behind why going to failure is not optimal for growth and strength. It's working so far

ricco- on wed I do close-grip chins. 5x5 with a constant weight.