Here's my DF 5 x 5, modified

[Jim Ouini]

OK thanks for the clarification.

Also, keep in mind that in a really hard loading period you might not see any progress and the goal is to realize this progress in the next phase - if you drop everything you leave that hanging.

I was thinking this last week, which was pretty hard and barely matching what I did months ago during my 2nd 5 x 5 (and taking into account a little gain from Korte). I recall getting stronger during the volume phase first run through the program, not so this time around.

And 3 x 3 intensity is really the funnest part of the program anyway.

 

[Jim Ouini]

Week 5 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
245 x 1
275 x 3 x 3

1st set at 275 came forward on my toes a bit, corrected next 2 sets and stayed on my heels. Felt good.

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
245 x 3
260 x 3

Had to push hard but reps never in doubt.

BB row 1 x 3
135 x 5
225 x 3
245 x 3
260 x 3

A bit of elbow pain but not as bad as last week. Also used less body english at 260 than I did last week.

Powershrug (from hang) 1 x 3
225 x 5
315 x 5
365 x 3
405 x 3
445 x 3

Made a mistake; should've been 455 but only did 445. Oh well.

Weighted Decline Situps
30 x 3 x 10

Skipped weighted hypers and arm work, running late.

Overall: I love this week

 

[Jim Ouini]

Week 5 Day 2

Romanian DL
bar x 8
135 x 8
225 x 4
315 x 2
365 x 1
405 x 3 x 3

Not too bad, mostly trying to keep strict form.

OHP
bar x 2 x 5
95 x 2
125 x 3 x 3

Used a staggered stance, one foot slightly before the other. Tried to keep my elbows slightly up too. Felt pretty good. Or it coulda been the going from 5 reps to 3, too

Chinups, shoulder width
25 x 3 x 3

Easy.

Dips
70 x 3 x 8

Finally got all 24 reps.

Situps
30 x 3 x 10

Weighted Hypers (to make up for missing on Monday)
85 x 3 x 8

Overall: Felt weird not squatting in some form or another. Made it a pretty easy workout. After doing all the 5 x 5 and Korte stuff for awhile now I can't believe how some people can only squat once a week

 

[blut wump]

I've only been squatting 2x per week lately and it still feels odd to go into the gym and not head directly for the squat rack. I've even had people comment.

 

[Jim Ouini]

Yeah, if you run 5 x 5 enough people do tend to associate you with the power rack lol

 

[Jim Ouini]

Week 5 Day 3

Squat 1 x 3
bar x 2 x 5
135 x 2 x 3
185 x 1
225 x 3
255 x 3
285 x 3 (belt)

Felt harder than I thought they'd be. Maybe still a tad loaded.

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
250 x 3 x 3

Again, felt about as hard as the 260 on Monday. Just lacking some energy overall today.

BB row 5 x 5
bar x 8
135 x 5
185 x 1
235 x 3 x 3

Did the supinted/pronated/supinated grip. I think sup is easier on my elbow. These felt good.

Powershrug (from hang) 3 x 3
425 x 3 x 3

Good weight, good shrug action.

Weighted Hypers
85 x 3 x 8

Weighted Decline Situps
30 x 3 x 10

Overall: Week 5 felt OK, hoping a weekend of R&R will have me feeling refreshed next week.

 

[Jim Ouini]

Week 6 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
255 x 1
285 x 3 x 3 (belt)

Not bad. Had a little knee pain so played around with stance a little. Wider inhibited my depth so I ditched that. Did a pause squat on 3rd rep of last set. Kinda hard but felt good.

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
245 x 3
265 x 3

Felt easier than I thought they'd be. No problem.


BB row 1 x 3
135 x 5
225 x 3
245 x 3
265 x 3

All supinated this week. Good sets.

Powershrug (from hang) 1 x 3
225 x 5
315 x 5
365 x 3
405 x 3
455 x 3

Easy. Hips real snappy and got good shrug action.

Weighted Hypers
90 x 3 x 8

Skipped situps, running late again.

Overall: Hopefully catching the rebound now. All the weights felt good. Squat was a little concerning because of my knee but really happy with my depth, especially last set.

Gym was kinda crowded today, I expect it'll be this way the next few weeks.

 

[JL_204]

Yeah, you gotta love those new year resolution people crowding the gym for a month.

 

[Jim Ouini]

Week 6 Day 2

Romanian DL
bar x 8
135 x 2 x 8
225 x 2 x 4
315 x 3
365 x 1
425 x 3 x 3

Pretty good. Felt strong bringing it back up, especially. Challenge is keep it tight on the way down.

OHP
bar x 2 x 5
95 x 2
130 x 3 x 3

Feeling better about these with the staggered stance and no leg drive.

Chinups, shoulder width
30 x 3 x 3

Easy again. Elbow felt good (wore elbow sleeve)

Dips
75 x 3 x 8

Got all reps pretty easy.

Situps
35 x 3 x 10

Overall: Good workout, felt pretty strong. Hopefully the pupation has started.

 

[enigma4dub]

Jim, was there any particular reason you chose to do romanian dl's instead of regular dl's? ive been contemplating doing these but didnt really see a benefit of doing them over the regulars.