RipStone's 5x5-GFH journal

[RipStone]

Remember, ramping or flat sets is just a way of managing volume. I'd opt for ramping. Especially if you haven't done them before.

I've seen two variations of these (and I'm sure there are more). One where you go almost parallel to the floor with your back, the other one where you lean forward a little bit (maybe 20 degrees) with a much heavier weight, then forcefully lift the bar back up. Which are you doing, just out of curiosity?

Thanks.

Yea, I was thinking that ramping would be a better idea.

I am gonna perform bent over GMs(parallel to the floor, knees slighlty bent). You can see what I am thinking of here(click the guys low-back and you will be redirected to a list of exercises and you' see bent over GMs).

 

[anotherbutters]

You forgot to post this link

http://www.exrx.net/Lists/WtMale.html

 

[Cynical Simian]

I've seen two variations of these (and I'm sure there are more). One where you go almost parallel to the floor with your back, the other one where you lean forward a little bit (maybe 20 degrees) with a much heavier weight, then forcefully lift the bar back up.

Hmm...is that second one a "variation" in the same sense as the 45-degree bent over row or above-parallel squat? Seems like forcefully whipping the bar back, especially if you're using a heavier weight due to the decreased ROM, is a recipe for an uncontrolled/undesirable hyperextension or at least a lot of back stress (akin to that borne by the knees in a shallow squat).

 

[RipStone]

You forgot to post this link

http://www.exrx.net/Lists/WtMale.html

D'oh! I guess that is what happens when I begin classes again(today). But me needs to ge coledge ebnunakayon.

BTW, I was thinking of this site actually...

http://www.bsu.edu/webapps2/strengthlab/home.htm

 

[RipStone]

week 12, wednesday

hammer chins(I did these first cus when I got to the gym the squat racks were taken):
-10x5
-10x5
-10x5
-10x5
-10x5

front squats:
-bar x 5
-95x5
-115x5
-135x5(yea, pretty pathetic #s, but I havent dont these in a really long time and last time I did them I didnt know what the heck I was doing. the grip/balancing the bar on my front delts was diffiucult. i used a cross-handed grip BTW. also, my form was probabaly not steller either, but again its the first time I did these in a while. what i was reallu struggling with was keep my shoulder blades tight throughout the lift cus balancing the bar on my front delts forced my center of gravity foward....any way to remedy this?)

OH press:
-75x5
-90x5
-110x5
-125x5(matched my PR. I didnt want to go for a new PR this week cus of my goof-up week last week. Next week I will bump the weight up for the max set. This max-set was challenging, but I think I can handle more weight).

-bent knee- GMs:
-bar x5
-75x5
-95x5
-115x5
-125x5(all these sets were done to parallel. again, i went light on these cus i havent done them in a while. they felt really good though.)

abs:
-kneeling cable crunches: 85x15
-hanging leg raises: BWx15, BWx11
-swiss ball crunches: BWx15

comments: nothing stellar today...no super heavy loads or anything, but it was an intense workout. one reason the intensity was up was that i am figuring out a new schedule due to winter tri-mester starting yesterday. i kinda had to rush through this workout, so on friday i will wake up 30mins earlier so i dont have to rush as much. i think i was out the door and back in the house in like 80mins(I walk to my gym). I was flying, lol.

 

[anotherbutters]

With front squats, I find the higher I can get the rack, the better the bar will sit on my shoulders. I haven't tried them with arms crossed, but I presume it would have the same effect.

 

[RipStone]

With front squats, I find the higher I can get the rack, the better the bar will sit on my shoulders. I haven't tried them with arms crossed, but I presume it would have the same effect.

I'll try that next week, thanks.

 

[RipStone]

week 12-thursday

cardio: 15mins of HIIT on elliptical

stretching

comments: quick and sweaty. BTW, I sometimes have been forgetting to updat my cardio sessions latley, not that anyone cares how many mins I did on the elliptical, etc

 

[RipStone]

week 12- Friday

(all loads in pounds)

squats:
-95x5
-135x5
-185x5
-215x5
-245x3-----> TRIPLE
-245x3-----> TRIPLE ( yes, did did two triples today. i did this cus Madcow recommended doing more reps with a higher load in order to strengthen my core. as a result, i omitted the back-off set to keep the volume about the same. still having a little trouble leaning foward on the ascend, but i think it will work its way out with time and getting stronger in the core)

bench press:
-95x5
-135x5
-155x5
-175x5
-195x3----> TRIPLE (pretty damn easy! i went for 195x3 cus on mon i did 193x4.5 and i felt like i should have got 5 reps if my spotter was a little more patient...GRRR! but, on next mon I will do 193x5 just to make sure i can get it and not jump ahead.)
-155X8----> BACK-OFF

BB rows:
-70x5
-95x5
-115x5
-135x5
-155x3----> TRIPLE
-115X8----> BACK-OFF

parellel bar dips:
-BW+20x10
-BW+20x8
-BW+15x7

rack-pull:
-245x8
-245x8( i only did 2 sets cus my low back was already feeling it from the other work.

supersetted w/ alt. DB curls
-25sx8x3

-OMITED ISOLATION TRICEP WORK CUS MY TRICEPS WERE A LITTLE PRE-FATIGUED FROM WED

comments: really intense workout. as you can see i made a few changes(like omitting triceps, the 2 triples w/ squats, and rack pulls). i also flew through this workout cus i have to get to class. i think i got all this done in about 60-65mins. all in all, a very good workout. i have a little adrealine high as i am typing this

also, i was reading a t-nation article by Mike Robertson. he was talking about how you have to picture yourself not only lifting the weight, but being the kinda lifter you wanna be. i really took this to heart today. i am like i SHOULD be able to lift this weight....you know what I mean?

Thanks guys.

 

[RipStone]

week 12- saturday

grip/forearms:

-plates pinches/standing behind the back wrist curls superset:
2 dimes x 60secs/ 80x12 (2 supersets)*

-static DB holds/palms up wrist curls:
100s x 45secs/ 40x8 (2 supersets)

cardio: stair climbing(about 10 mins with a 45 sec recovery phases), 10mins on elliptical

stretching

comments: * the gym was really crowded so I decicded not to do farmers walks and also to superset the grip/forearm work.