RipStone's 5x5-GFH journal

[RipStone]

week 2- thursday

GPP/grip work: 2 sets of farmer's walk 90lbs DBs for 40-60secs, 1 set w/ 95lbs DBs from 25secs, static holds w/ 85lbs DB for as long as possible(2 sets apx. 30-45 secs).

cardio: 15mins on elliptical, 10mins on inclined treadmill; 3.6 mph at 9.0 incline.

Glenn- thanks for the advice. Its great to have a person with your knowledge base on this forum and helping guys like me out with their routines.

 

[young_squatter]

Awesome farmer walks, And great cardio session. Hey rip if I were you I would just increase 2.5 tomorrow. Better safe then sorry. And you can then go for 180 the week after.

 

[RipStone]

Awesome farmer walks, And great cardio session. Hey rip if I were you I would just increase 2.5 tomorrow. Better safe then sorry. And you can then go for 180 the week after.

Yea, at first I was leaning toward 180 for tommorow, but I have Glenn Pendalay giving me advice(as well as another butters who is very expierenced with 5x5) so I will take it and go for 177. Wish me luck fellas.

BTW, have you started doing FWs yet? Could be some good GPP work since you cant squat.

 

[young_squatter]

Yea, at first I was leaning toward 180 for tommorow, but I have Glenn Pendalay giving me advice(as well as another butters who is very expierenced with 5x5) so I will take it and go for 178. Wish me luck fellas.

BTW, have you started doing FWs yet? Could be some good GPP work since you cant squat.

Hey great idea man, Im going to start doing them maybe tomorrow, Might actually help my leg out. Thanks for idea.

 

[RipStone]

Friday, Week 2

(all loads in pounds)

squats:
-105x5
-135x5
-175x5
-195x5
-230x3-----> TRIPLE
-175x8-----> BACK-OFF

bench press:
-95x5
-135x5
-150x5
-160x5
-177x3----> TRIPLE (I AM PRETTY CONFIDENT I GOT 2 MORE REPS IN ME FOR MONDAY)
-150X8----> BACK-0FF

BB rows:
-55x5
-85x5
-100x5
-115x5
-135x3----> TRIPLE
-100X8----> BACK-OFF(UNLIKE LAST FRIDAY, I REMEMERED TO DO THESE THIS WEEK)

parellel bar dips:
-BW+10x10
-BW+10x10
-BWx10(just did BW on the final set cus the last rep for the previous set my form was not good)

DB curls:
-25sx10 (+5lbs from last week)
-25sx10 (+5lbs from last week)
-20sx10(last rep on the previous set was pretty hard so I back off on the final set to get th reps in)

bench dips:
-BW+25x12(too easy)
-BW+45x10
-BW+45x7(triceps started to give out)

comments: all in all it was an ok workout. i has a few distactions though. 1. my f**** iPod did not recharge for some reason so i couldnt listen to music while i was lifting. this kinda threw me out of my usual rythym. for example, when i do my max sets i always play the same 2 songs to pump me up, but of course i couldnt do that today. oh well. 2. while i was in the hole for my squats, my left hip-flexor was a little. aggitated. nothing too serious....i hope.

 

[young_squatter]

Nice workout, Everything looks great. Cant wait to see the PR on monday.
Be careful with your leg, dont want an injury.......

 

[Guinness5.0]

What 2 songs do you use? I'm partial to "46 and two" by Tool and "Forest" by System of a Down. Slipknot has several classics for heavy PRs, and of course Pantera is good for some rage.

Seems to me that you did a LOT of tricep stuff. Be careful with that as you sure don't wanna throw off your bench progress w/ too many bench dips .

 

[RipStone]

What 2 songs do you use? I'm partial to "46 and two" by Tool and "Forest" by System of a Down. Slipknot has several classics for heavy PRs, and of course Pantera is good for some rage.

Seems to me that you did a LOT of tricep stuff. Be careful with that as you sure don't wanna throw off your bench progress w/ too many bench dips .

Papa Roach "Last Resort" and System of a Down (cant remember the name, but something with angels).

How come you think I did too much tricep work? The program calls for isolation tricep work and parallel bar dips on friday.

 

[Guinness5.0]

How come you think I did too much tricep work? The program calls for isolation tricep work and parallel bar dips on friday.

I'm not saying you definitely did too much, but I'd guess you're on the verge. Just saying to watch out for it. IMO the reg. dips are enough, but your tolerance for work dictates that, not my opinion .

 

[RipStone]

I'm not saying you definitely did too much, but I'd guess you're on the verge. Just saying to watch out for it. IMO the reg. dips are enough, but your tolerance for work dictates that, not my opinion .

Ok, thanks. Defintley something to keep in mind. Its always great to hear everyone's thoughts.