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young_squatter
New member
Awesome workout rip, Awesome job on OH press and Deadlifts.
Man I hope I can catch up to your strength. Your doing Great.
Man I hope I can catch up to your strength. Your doing Great.
RipStone's 5x5-GFH journal
- Thread starter RipStone
- Start date
You are doing great already YS. Just keep on truckin.
After a series of PM's with Madcow, he helped me come to the conclusion that this would be the best way to progress with squats. Basiclly I am restting the loads by 2 weeks and easying the volume off the warm-up sets in order to really focus on the max set(monday) and triple(friday). Hopefully this will allow me to continue progressing in squats. So in a few weeks I will be able to exceeed my current 5RM.
tommorow(friday): 135x1-3, 150x1-3, 185x1-3, 205x1-3, 240x3
mon: 135x1-3, 150x1-3, 185x1-3, 215x1-3, 240x5
wed: 135x1-3, 185x1-3, 185x1-3, 185x1-3
fri: 135x1-3, 150x1-3, 185x1-3, 215x1-3, 245x3, 185x8
BTW, I am fighting a little bit of a virus, which sucks, so I have been sitting on my ass since yesterday. I had a migraine for like 12 hours yesterday and there is still some slight pressure in head. I am feeling a lot better now, but not 100%.
After a series of PM's with Madcow, he helped me come to the conclusion that this would be the best way to progress with squats. Basiclly I am restting the loads by 2 weeks and easying the volume off the warm-up sets in order to really focus on the max set(monday) and triple(friday). Hopefully this will allow me to continue progressing in squats. So in a few weeks I will be able to exceeed my current 5RM.
tommorow(friday): 135x1-3, 150x1-3, 185x1-3, 205x1-3, 240x3
mon: 135x1-3, 150x1-3, 185x1-3, 215x1-3, 240x5
wed: 135x1-3, 185x1-3, 185x1-3, 185x1-3
fri: 135x1-3, 150x1-3, 185x1-3, 215x1-3, 245x3, 185x8
BTW, I am fighting a little bit of a virus, which sucks, so I have been sitting on my ass since yesterday. I had a migraine for like 12 hours yesterday and there is still some slight pressure in head. I am feeling a lot better now, but not 100%.
young_squatter
New member
That looks like a solid plan of attack. That sucks about the virus, hope everything is ok. Good luck with everything rip.
young_squatter
New member
RipStone said:Thanks. I should be better for tommorow. I have been sitting on my ars all day watching ESPN news like 100x. You wanna know what happened with Gary Barnett, the Winter Meetings, are the Colts going undefeated, etc, etc
haha, I do that anyway. Im a sports fanatic.
week 7- Friday
(all loads in pounds)
squats:
-135x3
-185x2
-225x1
-240x3-----> TRIPLE (I dunno WTF is going on with my squats, but the 3rd rep sucked even though I reset the loads as you guys can see in my above post-#162)
-185x8-----> BACK-OFF
bench press:
-95x5
-140x5
-160x5
-170x5
-190x3----> TRIPLE (real good set. bench continues to progress. )
-160X8----> BACK-OFF
BB rows:
-70x5
-95x5
-110x5
-130x5
-147x3----> TRIPLE(solid set)
-110X8----> BACK-OFF
parellel bar dips:
-BW+15x11(+1 rep from last week)
-BW+15x8 (-1 rep, but I didnt rest long enough cus some dude was pushing me to work in).
-BW+15x7(+1 rep)
beach muscle hammer curls:
-25sx12 (+1 rep from last week)
-25sx 11 (+1 rep)
-25sx 10(+5lbs, -2 reps)
bent over rear delt raises (supersetted with curls)
-12s x8
-12s x8
-12s x8
beach muscle tricep work:
decline ex bar exstensions+rest pause close grip bench press:
-40x12+10 ( +2 reps)
-40x10+10
comments: I am still getting over a little bug, but I felt good enough to lift. When I got to the gym I was kinda in a daze, but snapped out of it pretty quickly. By the end of the workout my energy levels were back to normal, yet I was a little dizzy throughout the entire workout. It was a good workout, but I am puzzled by my squats(see my rant below).
questions: I dont know what is up with my squats. I had a long PM convo with Madcow and according to him I AM NOT overtraining because if I was my others lifts woudlnt be progressing(as they are). I reset the squat 2 weeks and lowered the volume on the warm-up sets like Madcow suggested, but my squats still sucked today. I notcie when I am in the hole that there is a lot of pressure(not pain) on the exterior part of my hips. Is this a sign that my form is not correct? I use a wide stance with my feet pointed slightly out. I push my weight out towards the sides of my feet and try to really sit back to start the ascned. These are all tips straight from Dave Tate. I just dont know WTF is going on. Maybe I should re-set back 4 weeks starting Monday? HELP.
(all loads in pounds)
squats:
-135x3
-185x2
-225x1
-240x3-----> TRIPLE (I dunno WTF is going on with my squats, but the 3rd rep sucked even though I reset the loads as you guys can see in my above post-#162)
-185x8-----> BACK-OFF
bench press:
-95x5
-140x5
-160x5
-170x5
-190x3----> TRIPLE (real good set. bench continues to progress. )
-160X8----> BACK-OFF
BB rows:
-70x5
-95x5
-110x5
-130x5
-147x3----> TRIPLE(solid set)
-110X8----> BACK-OFF
parellel bar dips:
-BW+15x11(+1 rep from last week)
-BW+15x8 (-1 rep, but I didnt rest long enough cus some dude was pushing me to work in).
-BW+15x7(+1 rep)
beach muscle hammer curls:
-25sx12 (+1 rep from last week)
-25sx 11 (+1 rep)
-25sx 10(+5lbs, -2 reps)
bent over rear delt raises (supersetted with curls)
-12s x8
-12s x8
-12s x8
beach muscle tricep work:
decline ex bar exstensions+rest pause close grip bench press:
-40x12+10 ( +2 reps)
-40x10+10
comments: I am still getting over a little bug, but I felt good enough to lift. When I got to the gym I was kinda in a daze, but snapped out of it pretty quickly. By the end of the workout my energy levels were back to normal, yet I was a little dizzy throughout the entire workout. It was a good workout, but I am puzzled by my squats(see my rant below).
questions: I dont know what is up with my squats. I had a long PM convo with Madcow and according to him I AM NOT overtraining because if I was my others lifts woudlnt be progressing(as they are). I reset the squat 2 weeks and lowered the volume on the warm-up sets like Madcow suggested, but my squats still sucked today. I notcie when I am in the hole that there is a lot of pressure(not pain) on the exterior part of my hips. Is this a sign that my form is not correct? I use a wide stance with my feet pointed slightly out. I push my weight out towards the sides of my feet and try to really sit back to start the ascned. These are all tips straight from Dave Tate. I just dont know WTF is going on. Maybe I should re-set back 4 weeks starting Monday? HELP.
Guinness5.0
New member
Are your knees in line w/ your toes?
young_squatter
New member
Nice workout rip, awesome job on everything.
Maybe bring in your stance a little bit to take some pressure off the hips,
You should video tape your form so we can see. Thats really the only way to tell for sure.
Maybe bring in your stance a little bit to take some pressure off the hips,
You should video tape your form so we can see. Thats really the only way to tell for sure.
With the squat what was the reasoning behind dropping the warmup sets to 1-3 range (on all squat days)with one 1X5 workset on the Monday and one 1x3 workset on the Friday as opposed to warming up normally and then having 3 work sets as you had previously planned?
Is the volume to low?
Is the volume to low?
g5.0- I defintley try to make sure that my knees do not pass my toes. But, I can tell you that on the last rep/s my problem is usually that my weight shifts towards my toes on the acsend.
YS- do you think a narrower stance would help? I am not so sure....seems like fixing a problem by going away from one of the fundmentals of a power squat(wide stance). I will rig up by digital camera to record myself squatting though.
donny- the reasoning was(you can look at some previous posts in my jounral if you wany BTW) my squat platuaed, but the rest of my lifts are still progressing. so, reducing volume on the lower sets and focusing on the top sets is a way to keep progressing in my squat without resetting all the lifts.
YS- do you think a narrower stance would help? I am not so sure....seems like fixing a problem by going away from one of the fundmentals of a power squat(wide stance). I will rig up by digital camera to record myself squatting though.
donny- the reasoning was(you can look at some previous posts in my jounral if you wany BTW) my squat platuaed, but the rest of my lifts are still progressing. so, reducing volume on the lower sets and focusing on the top sets is a way to keep progressing in my squat without resetting all the lifts.
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