RipStone's 5x5-GFH journal

[young_squatter]

Awesome workout rip, I definetlay see PR coming monday. Good luck with on Monday.
BE CAREFUL WITH THAT LEG.

 

[RipStone]

Thanks YS.

week 2-saturday

GPP/grip:
-farmer's walk; 85lbs DBsx75 secs, 95lbs DBsx45secs
-static DB holds: 100lbs DBsx25secs
-palms up wrist curls:40x12, 40x10

cardio: 30mins circut; 10mins on rowing machine, ellipitical, and treadmill.

comments: the gym was crowded today....damn!

 

[young_squatter]

Nice workout man, I like the cardio circuit, Im going to try that this tuesday. Sounds like it might actually make cardio kinda fun.

 

[RipStone]

Nice workout man, I like the cardio circuit, Im going to try that this tuesday. Sounds like it might actually make cardio kinda fun.

Fun would be pushing it, but it does make it less boring.

 

[RipStone]

Monday, Week 4

(all loads in pounds)

squats:
-135x5(I decided to skip the really light first set cus I didnt think it was doing much for me...I might have been wrong though)
-150x5
-190x5
-205x5
-235x5(this max set was ok at best. the last rep was not deep enough I am sure.)-----> PR!

bench press:
-95x5
-135x5
-155x5
-165x5
-180x5(was kinda nervous with this max set cus I was a little dissapointed with the max set for squats. but i surposed myself and did 5 reps with relative ease!)----> PR!

BB rows:
-65x5
-90x5
-105x5
-120x5
-137x5(really happy with rows today. )---->PR!

weighted hypers:
-70x10(+10lbs from last week for the first set, but minus 2 reps)
-60x11 (+1 rep from last week, same load)
-60x10

Abs;
-hanging knee raises; BWx12, BWx11, BWx9
-twisting cable crunches 80x20, 80x20

Comments: a good and bad workout. i was disspointed with squats cus i felt like i didnt go deep enough on my last rep. but bench press, rows, and hypers all felt great today. for squats, i lost the maxi-pad. i dont know why i was using it before, but i figured it was time to get rid of it. also, i used flatter sole shoes today. before i was using running-type shoes and i heard thosed arent good for squats. maybe i had to get used to these two changes...i dunno.

questions: fo friday, should i use the same load for squats since i felt like my last rep wasnt deep enough? or should i increase the load by just 2lbs? or should i just think of it as one bad rep and keep increasing the load by 5lbs like i have been?

thanks guys.

 

[young_squatter]

Awesome workout Rip, Dont worry about the squats, stuff like that happens. Awesome work on bench press and rows.

questions: fo friday, should i use the same load for squats since i felt like my last rep wasnt deep enough? or should i increase the load by just 2lbs? or should i just think of it as one bad rep and keep increasing the load by 5lbs like i have been?

Well I believe you have to ask yourself would I have gotten that last rep if I went deeper? If the answer to that is no then I would go with 2lbs, if its yes then go with 5lbs.
Hope this helps.

 

[RipStone]

Awesome workout Rip, Dont worry about the squats, stuff like that happens. Awesome work on bench press and rows.

questions: fo friday, should i use the same load for squats since i felt like my last rep wasnt deep enough? or should i increase the load by just 2lbs? or should i just think of it as one bad rep and keep increasing the load by 5lbs like i have been?

Well I believe you have to ask yourself would I have gotten that last rep if I went deeper? If the answer to that is no then I would go with 2lbs, if its yes then go with 5lbs.
Hope this helps.

Thanks YS. That does help. I just want to get a few more opinions as well from the guys that have done the routine before and probabaly encountered this "issue" before. But what you are advicing is exactly what I am thinking right now.

BTW, my leg is feeling better How you doing with that?

 

[young_squatter]

BTW, my leg is feeling better How you doing with that?

Thats awesome your leg is doing better, My leg on the other hand is still a little sore, but only when I bend down in the squat position. I will be working legs on wed regardless of how it feels, I am hoping that it will be good enough to work on.

 

[Cynical Simian]

Almost certainly stick with the 5-pound increase and just be particularly aware of your form on the top sets next Friday/Monday. If you find that you're consistently having to use poor form to get the last rep or two on Mondays, it might be time to go with a smaller increase to and let your form "catch up" to the weight. What constitutes poor form is, obviously, somewhat subjective since it's not going to be as perfect as on the warm-up sets if you're working near your maximum, but you probably shouldn't worry about it for now.

 

[RipStone]

week 4- tuesday

cardio: 10mins intense warm-up on elliptical(to get the heart rate up), 20mins inclined treadmill walking at 3.6mph, 9.0 incline.

followed by light stretching.

comments: boring

cynical simian- thanks for the advice. looking back at my workout log, i failed to mention in my journal here that i dont think i rested enough inbetween sets for squats yesterday. i think that lead to a sub-par peformance.