RipStone's 5x5-GFH journal

[RipStone]

Starting Madcow2's version of Bill Starr's 5x5 program tommorow. Here is the source link...

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

I will be doing deadlifts instead of high pulls and bent over BB rows instead of powercleans. I wish I knew how to perform cleans and pulls, but I dont so I am not including them.

Here are my baseline stats...

19 years old
5'8"
161lbs(as of yesterday)
10-12% bf

Natural lifter. I have been training correctly for about 6-8 months. Before that, I was lifting for about a year and a half, but didn't know much about lifting theory and how it would optimize my results. Started to read up on lifting theory and since then I have put on a good deal of muscle. My last 10 week DFT cycle(4 day upper/lower body routine using DUP) I put on 8lbs, mostly muscle.

current 5 RMs
deadlift: 245lbs
squat: 225lbs
bench press: 175lbs
rows: 135lbs
chins: BW+15lbs
OH press: 115lbs

 

[anotherbutters]

 

[young_squatter]

Good luck

 

[RipStone]

Monday, Week 1

(all loads in pounds)

squats:
-95x5
-135x5
-165x5
-185x5
-210x5

bench press:
-95x5
-125x5
-140x5
-155x5
-165x5

BB rows:
-55x5
-85x5
-100x5
-115x5
-125x5

weighted hypers:
-50x12
-50x12
-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)
-50x12
-50x10
-50x10

Comments:
Good workout. I defintley left some weight in the bag for my top sets on the core lifts. I figured this was a good idea so I am ramp the weight up as the weeks go on. I rather get all the reps in now too.

 

[young_squatter]

Monday, Week 1

(all loads in pounds)

squats:
-95x5
-135x5
-165x5
-185x5
-210x5

bench press:
-95x5
-125x5
-140x5
-155x5
-165x5

BB rows:
-55x5
-85x5
-100x5
-115x5
-125x5

weighted hypers:
-50x12
-50x12
-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)
-50x12
-50x10
-50x10

Comments:
Good workout. I defintley left some weight in the bag for my top sets on the core lifts. I figured this was a good idea so I am ramp the weight up as the weeks go on. I rather get all the reps in now too.

Awesome workout ripstone, I like how you pyramided the weight up, I gotta do it like that, Looks perfect.

 

[RipStone]

Awesome workout ripstone, I like how you pyramided the weight up, I gotta do it like that, Looks perfect.

Thanks bro. I hope I did it "perfect".

Do any of you vets have an opinion on this workout today....does it look like I prymaided the weights right? Also, is it ok that my top sets were pretty easy to do today? My idea behind this was to make sure I get all the reps in by starting out lighter. Then I can ramp the load up next week and so on.

 

[anotherbutters]

I'm no vet, I work with computers, but let's see...

I generally start the first set off at about 60-65% of the top set and spread them out evenly. Maybe with a bit more of a gap before the top set to give me some breathing room. Everyone's different though. Some people will get away with starting off at 70 or 75%, some at 50%. Play with them over the first few weeks. If they feel too light to start with, increase them the next week. If you feel too tired when trying the top set, decrease them. Getting the top set for the PR is the important thing - you don't want to be too tired that you miss it.

You started your bench much higher than squats and rows, percentage wise. If they felt pretty light, try starting them a little higher next week.

On bench, I might have done 95, 115, 130, 145, 165. Your 155 set was a bit close to the 165. If 165 was a PR you were attempting, 155 might have left your muscles too tired to get it.

It's a good idea to start light on the first week, just to get used to it and ask questions like the one above. Congrats on day one. Keep at it

 

[RipStone]

I'm no vet, I work with computers, but let's see...

I generally start the first set off at about 60-65% of the top set and spread them out evenly. Maybe with a bit more of a gap before the top set to give me some breathing room. Everyone's different though. Some people will get away with starting off at 70 or 75%, some at 50%. Play with them over the first few weeks. If they feel too light to start with, increase them the next week. If you feel too tired when trying the top set, decrease them. Getting the top set for the PR is the important thing - you don't want to be too tired that you miss it.

You started your bench much higher than squats and rows, percentage wise. If they felt pretty light, try starting them a little higher next week.

On bench, I might have done 95, 115, 130, 145, 165. Your 155 set was a bit close to the 165. If 165 was a PR you were attempting, 155 might have left your muscles too tired to get it.

It's a good idea to start light on the first week, just to get used to it and ask questions like the one above. Congrats on day one. Keep at it

Yah, I figured I wouldn't have a problem with getting the rep in with 165 in so that is why I did 155 on the 4th set....kinda to increase the load for the day.

Thanks for the help. I am sure I will have lots of questions as the weeks progress.

 

[RipStone]

Week 1- Tues

Cardio: 30 mins on treadmill at 10.0 incline, 3.5 mph

comments: sweaty, boring, SportsCenter

On a side note, I tried Instone chocolate protein pudding today and it was really good. I am not that big on supps, but this become be a staple.

 

[young_squatter]

Week 1- Tues

Cardio: 30 mins on treadmill at 10.0 incline, 3.5 mph

comments: sweaty, boring, SportsCenter

On a side note, I tried Instone chocolate protein pudding today and it was really good. I am not that big on supps, but this become be a staple.

Awesome, I used to always eat those protein pudding, they are awesome, chocolate is the best but vanilla is also very good.