RipStone's 5x5-GFH journal

[anotherbutters]

I was just thinking of how I'd do it. I'd be inclined to be conservative and make sure I got 125, but it's entirely your call. In terms of progression, you haven't got 125 yet, so if you get it, that will still be progress In the big scheme of things, it probably doesn't matter too much which way you go.

 

[RipStone]

I have a week to decide

 

[RipStone]

week 6- thursday

grip/GPP-

DB towel farmer's walks:
75s x 45secs
75s x 45secs

static plate pinches:
two dimes and one fiver x 30secs
two dimes x 75 secs

cardio: 20mins walking on inclined treadmill(9.0 at 3.5mph)

stretching

commenets: my grip strength is defintey improving as I was able to use heavier DBs and walk longer today.

 

[anotherbutters]

You want to get yourself some kind of gripper. That'll kill your hands

 

[RipStone]

You want to get yourself some kind of gripper. That'll kill your hands

I ordered the captains of crush grippers #1 a few days ago. It should be coming any day now

 

[RipStone]

week 6- Friday

(all loads in pounds)

squats:
-135x5
-165x5
-195x5
-215x5
-247x3-----> TRIPLE (my entire core was stiff tofay for some reason which had an effect on my enitre workout. nothing too bad though. i only went for a 2 lb increase in squats cus I didnt feel comfortable with a 5lb increase like i have been doing. my depth was alright on these. i will see how monday goes with the max set and depending on that i might need to make some adjustments for squats cus they seem to be starting to plateau.).
-190x8-----> BACK-OFF

bench press:
-95x5
-140x5
-157x5
-170x5
-187x3----> TRIPLE (good set. felt real confident. )
-157X8----> BACK-OFF

BB rows:
-70x5
-95x5
-107x5
-125x5
-145x3----> TRIPLE(i have been feeling great about rows latley so i did a 3lb increase on these).
-107X8----> BACK-OFF

parellel bar dips:
-BW+15x11(+1 rep from last week)
-BW+15x10 (-1 rep
-BW+15x6(+5lbs, -1 rep)


beach muscle hammer curls:
-25sx11 (+1 rep from last week)
-25sx 10 (+1 rep)
-20sx 10(+1 rep)

beach muscle tricep work:
decline ex bar exstensions+rest pause close grip bench press:
-40x10+10 (+10lbs, -2 reps)
-40x10+10 (+10lbs)


comments: high energy levels today. everything was great except for squats like i mentioned above. again, i am gonna see how these go on monday. i might have to re-ramp the loads/ do more work at the top sets and less at the bottom sets for squats only. the reason for considering this for squats only is cus everything else is progressing nicely. play it by ear though.

 

[young_squatter]

Awesome workout rip, you are making good decisions with your increases, keep up the good work and lets see some PR monday.

 

[RipStone]

Thanks YS.

I got my CoC gripper in the mail today. Gonna use it tommorow for as part fo my grip workout. Any tips?

 

[anotherbutters]

Just don't go crazy on it. I still don't know wtf I've done to my hand. I recommend warming up somehow, but that's difficult given that it's not adjustable and you only have one intensity to play with.

 

[RipStone]

Just don't go crazy on it. I still don't know wtf I've done to my hand. I recommend warming up somehow, but that's difficult given that it's not adjustable and you only have one intensity to play with.

Yea, the instructions said to warm up first. I am gonna do that with my old grippers from the sports store which are real easy to close. The instructions also said train the grippers just like any other muscle group...2-3x a week, using 4-5 work sets of 4-6 reps.

Thanks for the tips.