RipStone's 5x5-GFH journal

[RipStone]

week 5- Friday(turkey coming out of my ears)

(all loads in pounds)

squats:
-135x5
-155x5
-185x5
-215x5
-245x3-----> TRIPLE(my depth is improving with my max set work ).
-185x8-----> BACK-OFF

bench press:
-95x5
-135x5
-157x5
-167x5
-185x3----> TRIPLE (right before I was about to do this set, the 3 people in the room left. I dont ask for a spotter, but its reassuring that other people are in the room...not the case today. It jst made me push harder though and I had a great set. )
-157X8----> BACK-OFF

BB rows:
-70x5
-95x5
-107x5
-120x5
-142x3----> TRIPLE
-107X8----> BACK-OFF

parellel bar dips:
-BW+15x10
-BW+15x10 (+5lbs, -1 rep)
-BW+10x7(-1 rep)


beach muscle hammer curls: (I have been doing DB curls, but switched this week)
-25sx10
-25s9
-20sx9

beach muscle tricep work:
decline ex bar exstensions+rest pause close grip bench press:
-30x12+10
-30x11+10


comments: felt very strong today. good workout.

questions: is it ok to swicth isolation work up every once in a while, like I have been doing?

 

[Cynical Simian]

Good stuff. Nailing that top set with no doubts about form is always a good feeling.

Switching isolation exercises is fine. The only real "rule" with them is not to let them interfere with progress on the big lifts, which doesn't seem to be a problem for you.

 

[young_squatter]

Awesome workout rip, everything is looking awesome. I wish I could bench 185x3, that would be awesome. Im so relieved that your doing so well on this program, great job.

 

[anotherbutters]

I think that's a PR for the number of 'awesome's in one post YS

 

[RipStone]

Thank you my brothas from different mothas

 

[young_squatter]

I think that's a PR for the number of 'awesome's in one post YS

haha, lol. I love the word awesome. And rips workouts are so awesome. That is why I always say awesome, isnt that awesome.

 

[RipStone]

week 5- saturday

grip:
-3 sets of DB towel farmer's walks;30-4-secs each set
-2 sets of plate pinches with two 10lbs plates in each hand; 60secs each set
-3 sets of towel hangs off pullups bar; 45-60secs each

cardio:
-stair-running: 5 sets

 

[young_squatter]

Nice cardio, and grip training.

 

[RipStone]

Monday, Week 6

(all loads in pounds)

squats:
-135x5
-165x5
-190x5
-215x5
-245x5(the 5th rep sucked. i felt myself lose the arch in my lower back in order to get the weight up. all in all squats sucked today. i just didnt have any speed with them, even with the light sets. )-----> PR! (sorta)

bench press:
-95x5
-140x5
-157x5
-170x5
-185x5(good set)----> PR!

BB rows:
-70x5
-95x5
-107x5
-125x5
-142x5(good set)---->PR!

cable pull-throughs(switched from weighted hypers):
-120x12
-120x12
-120x12(my ass hurts as i type this from these )

Abs;
-weighted full sit-ups: 50x12, 60x8, 60x8, 60x8(nice, slow negatives with these)

Comments: a good and bad workout. it was very hard for me to focus today and i was thinking of not even working out. the reason is that my grandfather is having heart surgery and all my thoughts are with him.

questions:

1. should i take my feeling that i had no speed with squats today as a sign that i should maybe change up the squats by reramping the loads or doing more work at the top sets and less work at the bottom sets? or should i just think of this as a bad squt day and keep trying to progress? its weird cus squats felt great last week. thougts?

2. today when i was doing rows i decided to look at my form from a side view. i realized that i wasnt at 90* like i thought....more like 80-85*. so i really focused on doing these at 90* for the later sets. as a result i felt that i had to stick my ass out a lot to do the rows. also, i was coming up as the bar hit my abs. are these two things ok?

thanks guys.

 

[young_squatter]

Monday, Week 6
questions:

1. should i take my feeling that i had no speed with squats today as a sign that i should maybe change up the squats by reramping the loads or doing more work at the top sets and less work at the bottom sets? or should i just think of this as a bad squt day and keep trying to progress? its weird cus squats felt great last week. thougts?

2. today when i was doing rows i decided to look at my form from a side view. i realized that i wasnt at 90* like i thought....more like 80-85*. so i really focused on doing these at 90* for the later sets. as a result i felt that i had to stick my ass out a lot to do the rows. also, i was coming up as the bar hit my abs. are these two things ok?

thanks guys.[/QUOT

Awesome workout rip, nice PR.

My thoughts and prayers are with your grandfather, Ill pray for him.

For your first question, I would keep bumping the weight up until you fail on the 5th rep, but again I dont know much about this program so all i can do is support you.

As for the second question, I do the same exact thing, so im going to bump that.