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RipStone's 5x5-GFH journal
- Thread starter RipStone
- Start date
anotherbutters
New member
What does the GFH stand for in your journal title? It's probably something blindingly obvious, but I just can't see it 
Monday, Week 3
(all loads in pounds)
squats:
-115x5
-145x5
-185x5
-205x5
-230x5(pretty happy with this max set, but I am not sure that I went deep enough on a two reps)-----> PR!
bench press:
-95x5
-135x5
-152x5
-162x5
-177x5(this max set was not too tough)----> PR!
BB rows:
-60x5
-85x5
-105x5
-117x5
-135x5(lats were really feeling these today for some reason....almost like i was doing higer rep stuff)---->PR!
weighted hypers:
-60x12
-60x10
-60x10(get me a chair, lol)
Abs;
-hanging twisting knee raises; BWx10, BWx10
-decline sit ups(arms pepedicular to body holding DBs) 15sx12 15sx12
-swiss ball crunhes(feet on wall) BWx20
Comments: real happy with my max set of bench press. for squats, i am a little worried cus i have a weird feeling in my left hip-flexor while i am in the hole. doesnt hurt, but its a noticable feeling. overall i had a very good workout. i really amped myself up for the max sets today...what a rush!
Questions: 1. about the squats... latley i have been really feeling them in my glutes and not so much in my quads.. what does this mean? form problem perhaps? 2. how does the progression of my warm up sets look relative to the other weeks? like i know i am supposed to be increasing my max set and really focus on that one set, but should i also be increasing my wam up sets loads a little week to week? i have been and so far so good, but just checkin.
Anotherbutters- GFH standing for get f***** huge.
(all loads in pounds)
squats:
-115x5
-145x5
-185x5
-205x5
-230x5(pretty happy with this max set, but I am not sure that I went deep enough on a two reps)-----> PR!
bench press:
-95x5
-135x5
-152x5
-162x5
-177x5(this max set was not too tough
)----> PR!BB rows:
-60x5
-85x5
-105x5
-117x5
-135x5(lats were really feeling these today for some reason....almost like i was doing higer rep stuff)---->PR!
weighted hypers:
-60x12
-60x10
-60x10(get me a chair, lol)
Abs;
-hanging twisting knee raises; BWx10, BWx10
-decline sit ups(arms pepedicular to body holding DBs) 15sx12 15sx12
-swiss ball crunhes(feet on wall) BWx20
Comments: real happy with my max set of bench press. for squats, i am a little worried cus i have a weird feeling in my left hip-flexor while i am in the hole. doesnt hurt, but its a noticable feeling. overall i had a very good workout. i really amped myself up for the max sets today...what a rush!
Questions: 1. about the squats... latley i have been really feeling them in my glutes and not so much in my quads.. what does this mean? form problem perhaps? 2. how does the progression of my warm up sets look relative to the other weeks? like i know i am supposed to be increasing my max set and really focus on that one set, but should i also be increasing my wam up sets loads a little week to week? i have been and so far so good, but just checkin.
Anotherbutters- GFH standing for get f***** huge.
Guinness5.0
New member
If you're new to deep squats, it's normal for your posterior chain to be a bit weaker than your quads. It'll balance out in time and your squat should soar up - mine friggin rocketed up almost 100 pounds in a few months once I acclimated to 'em, and since then squats have hit my legs all over.RipStone said:Questions: 1. about the squats... latley i have been really feeling them in my glutes and not so much in my quads.. what does this mean? form problem perhaps? 2. how does the progression of my warm up sets look relative to the other weeks? like i know i am supposed to be increasing my max set and really focus on that one set, but should i also be increasing my wam up sets loads a little week to week? i have been and so far so good, but just checkin.
Anotherbutters- GFH standing for get f***** huge.
Hehe being a typical cocky American I understood GFH right away
young_squatter
New member
Awesome workout Rip, Awesome to see your making PR on this program, and you said bench press was not a problem which is a good sign for some more PR. Keep it up bro. 
anotherbutters
New member
I thought he was a Brit with that tat on his arm.
Guinness5.0
New member
I'm from Abu- Dabi. Arrow over the flag under my user info.RipStone said:
J/K I'm from the Chicago 'burbs. I was referring to myself when I said "cocky American"
For the record, Guinness is my cat's name (He's mostly black w/ some white - like a can of Guinness). My old screen name on here was Bulldog5.0 but I forgot my password.Guinness5.0 said:I'm from Abu- Dabi. Arrow over the flag under my user info.
J/K I'm from the Chicago 'burbs. I was referring to myself when I said "cocky American"
Gotchya.
I'm from Chicago as well. Live pretty close to Wrigley actually.
Week 3-Tuesday
cardio: 20mins on elliptical, 10mins on incline treadmill
comments: nice, sweaty workout. Cardio gets pretty boring so what to I do to entertain myself? Glad you asked....I watch people put 6 plates on the squat bar and proceed to stick their ass out and think they are all big and bad cu they just "squatted" 315lbs. What a great workout these two dudes were having
cardio: 20mins on elliptical, 10mins on incline treadmill
comments: nice, sweaty workout. Cardio gets pretty boring so what to I do to entertain myself? Glad you asked....I watch people put 6 plates on the squat bar and proceed to stick their ass out and think they are all big and bad cu they just "squatted" 315lbs. What a great workout these two dudes were having
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