Here's my DF 5 x 5, modified

[Jim Ouini]

Well, I'd been deadlifting a lot previously - now that you make me think of it, I deadlifted 1 x week in two consecutive 5 x 5's, then 2 x week for 8 weeks (one heavy day, one 'speed' day, using bands - not that great a plan as it turned out since volume wasn't regulated all that carefully), then I ran Korte where you dead 3 x week for 8 weeks.

So I wanted to take a break and focus on strengthening my lower back for a bit. Mostly to help my dead, though, since that's where I felt a weak link in the (posterior) chain. Also I felt like my form was straying a little on my finish, so I wanted to get back to feeling nice and tight like I do on RDL's.

Anyway, I plan on running another 5 x 5 cycle right after this going back to deadlifting on Weds. We'll see how it turns out, occasionally I pick up 225 after rowing to get it back on the rack. It feels heavy

 

[enigma4dub]

with all that deadlifting you've been doing over the last few training cycles its easy to see that a break would be useful. ill have to revisit my thoughts on dl frequency.I never thought of a speed day. maybe utilizing the three different pulls in one training cycle could be beneficial as well.

 

[Jim Ouini]

I've read deadlifting more than 1 x week is too taxing on the CNS unless you really have a good plan.

Korte had 6 x 5 (I think, it's been awhile) from 58-64% 1RM ramp over the first 4 weeks, although I ramped to 71% by the final week.

On my ill fated 'speed day' I pulled off a reebok stepper and used a mini-band over the bar to force me to really accelerate. I was supposed to stay ~55% 1RM but unforunately I got kind of excited and went too heavy on these. I think the lift is fun and helped me with my starts, unfortunately I pulled the program outta my ass and got appropriate results.

 

[Jim Ouini]

Week 6 Day 3

Squat 1 x 3
bar x 2 x 5
135 x 2 x 3
185 x 1
225 x 3
260 x 3
290 x 3 (belt)

Felt OK. Came up pretty fast out of the hole, had a bit of a grind at parallel but happy with it.

Bench 3 x 3
bar x 8
135 x 5
185 x 2
225 x 1
255 x 3 x 3

Not bad, felt better than 250 last week. Did a pause rep on my last rep of last set (hard though)

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

All supinated now, I think it's easiest on my elbow and I can pull harder to my stomach. Easy reps, at least 1 full second pause on the floor and back didn't budge from parallel

Powershrug (from hang) 3 x 3
435 x 3 x 3

No problem.

Weighted Hypers
90 x 3 x 8

I dread these but surprisingly easy today.

Weighted Decline Situps
35 x 3 x 10

First set was cake, sets 2-3 not so much.

Overall: Good week. Hopefully stronger next week, I plan on pretty small ramps for squat and bench since I'm pretty close to 3RM's I think.

 

[blut wump]

Congrats on winning thread of the week!

 

[Jim Ouini]

Thanks but I feel kind of guilty now. I had my mom and dad register and vote for me

 

[anotherbutters]

With a third of all the votes, you won by quite a margin.

 

[Jim Ouini]

Week 7 Day 1

Squat (3 x 3)
bar x 2 x 8
135 x 2 x 4
185 x 1
225 x 1
260 x 1
290 x 3 x 3 (belt)

Had some problems 2nd set (stayed back on heels too long? at least that's it felt like) but corrected it 3rd set. Felt hard but solid.

Bench 1 x 3
bar x 10
135 x 5
185 x 1
225 x 3
250 x 3
270 x 3

270 was a piece of cake. I felt strong, I felt confident, I felt like carlsuen at TGI Fridays*

Seriously, I'm pretty happy with it, no hitch or grind at all. I looked at my log from my last 5 x 5 and I did this same weight in Wk 7 Day 1. But I don't remember it being as easy as today so I hope to surpass my Wk 8 and 9 numbers.

*j/k carl it's all good

BB row 1 x 3
Bar x 10
135 x 5
185 x 3
225 x 3
250 x 3
270 x 3

All supinated again, felt good. 2nd and 3rd sets at 270 had to use a little body english but not much.

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

465 was hard, I was in too much of a hurry for some reason and didn't get as good a shrug action as I would've liked. I noticed if I get into the hang nice and deliberate and then explode it's a lot better.


Weighted Hypers
95 x 3 x 8

Weighted situps
40 x 3 x 10

Overall: Good start to the week. Starting to think maybe this DF stuff works Happy with bench and row, squat was OK I'm happy with my depth but the reps are getting hard.

 

[blut wump]

Are you planning on new PRs next week or just beating your old numbers? Have you given any thought yet to managing weeks 8 and 9? Are you going to spread them out or just take odd days as you see fit? Are you feeling deloaded by this week?

I notice that you do a lot more work on your warmup sets on the Powershrug than on the other exercises (or fewer on the others depending on how you look at it). I'm wondering whether you do much general warmup before the squats. I know that if I take a bee-line to my work sets they can feel a shade harder.

Looking pretty solid for the finish.

 

[Jim Ouini]

I plan on finishing up as it's laid out, barring any unforseen problems.

I'm shooting for PR's on bench and row. Squat hard to say, I may try 315 x 1 x 3 in Week 9, which would be a PR with my new and improved form.

RDL's are already heavier than I've done in the past.

As far as warmups, I do a lot of sets on PS just because the weight's so heavy

I do A LOT of warmups before squatting: hip swings, hip flexor/calf/hamstring stretch, squatting down butt to ankles and pushing the knees out with elbows and squats with a broomstick on my shoulders and arms extended. It's quite a sight as I go into all kinds of histrionics before I even get under the bar lol.