RipStone's 5x5-GFH journal

[RipStone]

week 9(I guess cus I sorta skipped a few workouts)- Friday

(all loads in pounds)

squats:
-bar x warmup
-135x5
-155x5
-185x5
-215x5
-240x3-----> TRIPLE (felt ok. I have to re-acclimate myself to the heavy loads on my back. 1 week off makes a difference I guess).
-185x8-----> BACK-OFF

bench press:
-95x5
-140x5
-160x5
-170x5
-190x3----> TRIPLE (not bad. the 3rd rep was a little slow, but again just like with squats I have to get used to the weight in my hands).
-160X8----> BACK-OFF

BB rows:
-70x5
-95x5
-110x5
-135x5
-147x3----> TRIPLE
-110X8----> BACK-OFF

parellel bar dips:
-BW+15x11
-BW+15x9
-BW+15x7

beach muscle hammer curls:
-30sx 8
-25sx 10
-25sx 8

decline ez-bar exstensions: (did these like I always so...I do the exstensions and then I do a rest pause cg-bench press)
-40x12+10
-40x10+12

bent over lateralsdid these cus I felt like I was leaning foward a little while squatting, plus I feel like I need some conditioning after the time off so I figured the extra volume wouldnt hurt today. BTW, these were supersetted with triceps).
-10sx12
-10x10

comments: felt great to get back in the gym and back on track with 5x5. During my trip I hit the gym once, but it was like a 30min workout where I did upper body stuff....no 1RMs though like I asked about, hehe.

As suggested to me I went back a week and basiclly redid week 7 friday's workout. I was able to get all the reps in which was nice, but the weight felt weird in my hands. The biggest issue was balance on squats and bench press. Also, I had trouble keeping that "tight" feeling during my lifts, which is wierd cus I feel so tight(unflexible) from not working out last week. I feel a little out of shape, but I dont think its too big of an issue. I will do some HIIT this weekend and hopefullu everything will be back on track next week.

BTW, the trip was a lot of fun. Few too many cheat meals for my liking, but its aint gonna kill me. I needed the time off from the gym I think.

Happy holidays guys.

 

[anotherbutters]

It's funny, you don't realise how accustomed you are to the frequency until you stop for a few days.

Merry Christmas

 

[djeclipse]

BTW, the trip was a lot of fun. Few too many cheat meals for my liking, but its aint gonna kill me. I needed the time off from the gym I think.

Happy holidays guys.

You have to allow yourself a few weks like that, it can't all be about strict diet/workout plan.

 

[RipStone]

AB- yea, but the break was good for me.

DJ-ditto what I said above. The thing is, I like being strict and following my diet...I dunno.

 

[RipStone]

week 9- saturday

grip/abssupersetted for the most part)

1.farmers walks: 90s x60sec x2

2a.plate pinches: two dimes x45secs x2
2b.decline situps: 25x10(to each side)

3a. twisting-hanging leg raises: BWx15 x 2
3b. hanging towel holds: BWx 25secs x2

4. cable crunches: 90x20x2

cardio: 20mins on elliptical trainer

stretching

comments: I feel out of shape. I did abs today cus I havent done them directly in over a week.

Merry Christmas, Happy Hanakah, Enjoy

 

[rmt99e]

Nice! Looking from the beginning you do about the same weight as I. This is giving me some ideas

 

[RipStone]

Nice! Looking from the beginning you do about the same weight as I. This is giving me some ideas

Cool. Let us know if you decide to go with 5x5.

 

[RipStone]

Monday, Week 10

(all loads in pounds)

squats:
-barx warmup
-135x5
-155x5
-185x3
-215x5
-240x5( Wasnt the best set. I felt my lower back buckle a little on the last rep.....not a good thing of course. I really feel like my low back is a weak point.)

bench press:
-95x5
-140x5
-162x5
-172x5
-192x4(DAMN. This is the first time I failed on bench press and it wasnt pretty. Had to get some help to get the bar off my lower chest. I am fine though. Just kinda embarassing. I was screwed after the 2nd rep cus my left hand grip slipped. I should not even have continued.)----> PR!

BB rows:
-70x5
-95x5
-115x5
-130x5
-147x5----> matched my PR from a 2 weeks ago.

weighted hypers:
70x7
70x7
70x6
70x6(decided to go a little heavier and add another set cus my low back needs work.)


Abs;
-standing cable crunches: 50x12x3

Comments: Kinda a shitty workout today. Pissed about not matching my PR on bench press and even worse I had to have someone pull the bar off of me. I must have looked like a fucking idiot kid. Also, I am worried about squat. It doesnt seem to be getting any better even with the reset a few weeks back. All of this leads me to...

Question: Now dont think I am getting ahead of myself cus I have thought this through. I think it would be a good time to swicth things up somehow. I was thinking of two options;

1. Since I have a good sense of my weak areas I think running WS for 6-9 weeks would be good for me in order to improve those weak areas. Then I would go back to SF 5x5 and start over with my new 5RMs(assuming I gain strength with WS).

2. Madcow always says that both SF and DF 5x5 are just "snapshots"* in a lifters long term progression. So, I dont think I need to run DF yet. But, what would be the next step if I wanted to continue with the Ripptoe/Pendaly/Madcow philosohpy of focusing on adding weight the the core lifts only in order to grow/get stronger? I remember reading something about doing 3x3 instead....ring a bell anyone?? I really enjoy this program and have made amazing gains with it, but I believe I need to go to the next level to contine progressing.

Hope you guys had a nice Christmas and for some of you other guys let me say in the words of Adam Sandler, "put on your yamakah it's time for Hanakah"

* what I am eluding to from Madcow..."Now not having a coach or enough good training experience to pull from, you have to kind of pick a 'cookie cutter' type template (think of it as a snapshot of a single point in the progression) that is an estimate of where you think you are at right now and see what happens. These are the 5x5 examples in my thread, basically a linear weekly model for novices (probably most of the people on this site since this is a whole different type of training than they are used to), I don't have anything for raw beginners yet, and the other is setup as an 'intro to periodization' so to speak that will work for someone at that point and not kill someone who isn't quite ready for it (i.e. they'll get less gains than optimal but most people still find the results infinitely better than what they were getting from their previous programs). "

 

[Cynical Simian]

I must have looked like a fucking idiot kid.

I remember reading something about doing 3x3 instead....ring a bell anyone??

Ask for a spotter for your top set or do it in a power rack. Period.

Are you referring to Glenn's "change something, anything" recommendation as the first step to getting past a plateau after reramping doesn't work? If so, I think it rings a bell and that changing your squat rep ranges would be a better option than doing something completely different since you're still making very good progress on the rest of your lifts.

 

[RipStone]

Ask for a spotter for your top set or do it in a power rack. Period.

Are you referring to Glenn's "change something, anything" recommendation as the first step to getting past a plateau after reramping doesn't work? If so, I think it rings a bell and that changing your squat rep ranges would be a better option than doing something completely different since you're still making very good progress on the rest of your lifts.

Yea, I will ask for a spot for now on. In the past I have not missed a rep though. Plus, my hand slipped which is extremely rare.

I wasnt referring to that exactly, but I remember Madcow mentioning something about 3x3. But, what Glenn said sounds exactly like what I need to do. Do you have any other info about this? Thanks.