RipStone's 5x5-GFH journal

[ricco561]

Thanks.

 

[RipStone]

Week 2-Wed

squats:
-105x5
-135x5
-175x5
-175x5
-175x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
85x5
95x5
100x5
115x5( had a brain fart while doing these cus I acciedently did 5 sets instead od 4 sets, but I still managed to have a very good max set! 115 was my 5 RM when I started this routine)

deadlifts:
135x5
185x5
205x5
245x5(245 was my 5 RM when I started this routine. I was happy with this set as I felt like I has another few reps in reserve.)

chins:
BW+10x5
BW+10x5
BW+10x5
BW+10x5
BW+10x5 (very happy cus I was able to do BW+10 with all my sets, which was an improvement on last week. The last rep on the 4th and 5th set were both very challenging, but I got though them.)

ab work:

hanging-twishting leg raises: BWx10
twisting rope cable crunches: 70x25, 80x25
rope cable crunches off box: 40x10

comments: I started out feeling not that great today cus I got a little less leep then I usually do last night, plus I am a little mentally drained from this college project I am working on. Thankfully, I think the carbs kicked in when I was ready to do my max set of OH press and I was able to really focus for the rest of the workout.

questions:

I guess friday is where this routine really starts to get fun That is I get to start setting my loads for some PRs come next Monday with my triples this Friday. I am still waiting for my small incriment weight plates to come in and I hope they are here for Friday. if not, I will have to go a little heavier with bench and just go crazy with my sets(lots of screaming of course, hehe ). Anyway, this is what I was thinking for my triples for Friday. Lemme know what you guys think as far as how the progression looks relative to my old 5 RMs.

squats: 230x3
bench press: 180x3(if weight don't come on) 178x3(if weigts come in)
row: 135x3

Thanks

 

[anotherbutters]

Sounds like a good workout.

squats: 230x3
bench press: 180x3(if weight don't come on) 178x3(if weigts come in)
row: 135x3

If you don't get the microplates, go for it. If you fail, just try again the week after at the same weight.

 

[young_squatter]

Awesome workout man, Im glad to see you enjoying these workouts.

Also if the weights dont come in then you have no choice, just get in your zone and push that 180x3 up like its baby weight. If they come then 177.5x3 is a better choice. Good luck bro

 

[Cynical Simian]

Weights look good for Friday. Go ahead and give 180 a shot on bench. Obviously, bench and row progress will generally be smaller than squat/dead in absolute terms, but it's worth seeing if you can make 5-pound jumps before you start increasing by smaller increments and/or settling into setting PRs on a bi-weekly basis.

 

[RipStone]

Thanks guys.

Well I got the plates today, but I think I am gonna try for 180 anyway. I am pretty sure 180x3 should be no problem. 180x5....I am just gonna have to try my best, but I might surprise myself. And if I fail on the 4th rep, I guess I can just try for 180x5 next week again. Sound good or should I try for 177 or 178(I can do that now cus the plates are 1lb, 3/4lb, 1/2lb, 1/4lb incriments).

BTW, peopel are gonna think I am loco bringing in plates to the gym, hehe.

 

[young_squatter]

If you feel you can get 180x3 then go for it, push yourself thats the whole point.

Yeah I took the plates into the gym this week and when I was walking out they thought I was stealing their plates. LOL

 

[anotherbutters]

5lb is a big jump for bench. 5 reps on Monday is the target, not the triple, so if you're confident you can get the 5 reps, go for it. If you think you might miss it, then you'll end up doing 180 in 2 weeks time anyway, so you might as well do the 178 first and get it. It's better to keep the weights moving from week to week and it's pretty motivational to keep setting PRs.

It's good that you've got a range of plates to play with. That will help on the lighter movements like the overhead press. I've only got 1lb and 2.5lb, which makes it difficult sometimes.

 

[RipStone]

5lb is a big jump for bench. 5 reps on Monday is the target, not the triple, so if you're confident you can get the 5 reps, go for it. If you think you might miss it, then you'll end up doing 180 in 2 weeks time anyway, so you might as well do the 178 first and get it. It's better to keep the weights moving from week to week and it's pretty motivational to keep setting PRs.

It's good that you've got a range of plates to play with. That will help on the lighter movements like the overhead press. I've only got 1lb and 2.5lb, which makes it difficult sometimes.

Exactly my thoughts. 180x3 should be no problem, but 180x5....not so much. As you said I wanna keep progressing so I am gonna do 178x3. I am fairly confident I will be able to do that for 5 reps come Mon.

Thanks.

 

[glennpendlay]

if in doubt, its almost always smarter to try for a smaller increase. two of the things people do the most to screw up programs like the one you are on, is to start too heavy, and take jumps that are too big.

Exactly my thoughts. 180x3 should be no problem, but 180x5....not so much. As you said I wanna keep progressing so I am gonna do 178x3. I am fairly confident I will be able to do that for 5 reps come Mon.

Thanks.