RipStone's 5x5-GFH journal

[RipStone]

Thanks everyone. I am gonna try for this on Fri...

squat: 220x3
bench:175x3
row: 130x3

Then or course those will be the the same loads I will attempt for my max set next Mon.

I am gonna purchase those plates too so I can make the appropriate increases in later week, thanks.

 

[anotherbutters]

Here is a link to some cheap 1.5lb plates

http://www.paragonsports.com/Paragon/Shop?DSP=40000&PCR=1:101:1017:10191&IID=5128-O1.25

Good find!

 

[RipStone]

Week 1- Thursday

Cardio/GPP session:

-4 sets of farmers walks with 90lbs DBs, 25-45sec each set, no chalk

-18mins HIIT cardio on eliptical machine, 4min warm up, 30 sec sprint, 1min active recovery period, 3 min cooldown

comments: short intense workout. I love the looks I get when I do farmers walk. Especially from the dudes doing girl curls, hehe.

 

[young_squatter]

Awesome work man, For farmers walk do you just walk around the gym?
I should start doing those.

 

[RipStone]

Awesome work man, For farmers walk do you just walk around the gym?
I should start doing those.

Basiclly, yah. There is a long walk way in my gym and I do them there. Get some weird looks though, but I dont give a poop.

 

[RipStone]

Week 1-Friday

squats:
-95x5
-135x5
-165x5
-185x5
-220x3 TRIPLE
-165x8 BACK-OFF

bench press:
-95x5
-125x5
-140x5
-155x5
-175X3 TRIPLE
-140X8 BACK OFF (was feeling really strong when doing this set, so for the last 2 reps I did rest pause reps )

BB rows:
-55x5
-85x5
-100x5
-115x5
-130x3 TRIPLE

Parallel bar dips: (elbows in)
-BWx10
-BWx10
-BWx11 (didnt add weight to these today just to gauge where I am at, next week I'll add 10lbs)

Biceps Isolation(standing alt. DB curls):
-20sx10
-20sx10
-20sx10 (nice to get some lactic acid, hehe)

Triceps Isolation(overhead rope exstensions):
-50x10(kinda light)
-55x8
-55x8

Comments: very pleased with this workout. My form was perfect with the triples and did them with relative ease. I realluy enjoyed the two back off sets as well. Can't wait for Monday!

 

[StiLL_ShurGGIN]

look gd my man. some reali nice intensity here. though im not sure what the triple is for

 

[Anthrax Invasion]

good

Read up on the program he links to at the top of the damn thread and you'll know why the triple is there.

 

[young_squatter]

Awesome work ripstone, glad to see your workouts are going nicely.

 

[RipStone]

Thanks guys.

YS- I wanna see some big numbers bro with you doing the Ripptoe program!