Here's my DF 5 x 5, modified

[Jim Ouini]

Week 7 Day 2

Romanian DL
bar x 8
135 x 8
225 x 5
315 x 3
365 x 1
405 x 1
435 x 3 x 3

I felt a lot stronger on these today. My best heavy RDL's yet, able to really get my hips back and keep my arch (I think).

OHP
bar x 2 x 5
95 x 2
115 x 1
135 x 3 x 3

OK sets, had a shaky rep on my 2nd set but otherwise it was pretty solid. I may have to use some leg drive soon, though.

Chinups, shoulder width
35 x 3 x 3

No problems, easy.

Dips
80 x 3 x 8

Hard but reps never in doubt.

Situps
40 x 3 x 10

Overall: One of my better workouts of late, got all my lifts no problem. So far all week I felt like I coulda done an extra few reps (except for maybe squatting ). Hopefully it continues on Fri and Wks 8/9. Have to be mindful of fatigue creeping up next few.

 

[Jim Ouini]

Week 7 Day 3

Squat 1 x 3
bar x 2 x 5
135 x 2 x 3
165 x 3
205 x 1
235 x 3
265 x 3
295 x 3 (belt)

265 was bad, too loose on the way down and had a big sticking point at parallel. Stayed tighter at 295 and it was a lot better, no problems (hard though).

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

A bit harder than I expected, some joints not feeling so wonderful. Did a pause rep on last rep of 3rd set.

BB row 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
255 x 3 x 3

Getting a bit harder, had to dip a little.

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

Not bad, was comtemplating 445 (up from 435 last week) but some guy with sideburns was doing 185 smith machine shrugs right next to me so I had to step up to the plate

Skipped hypers and situps, lower back feeling tired.

Overall: decent finish to Wk7. Top set of squat was OK today, 1 x 3 bench and row this week were good, RDL felt great and powershrugs coming along, I feel.

 

[Guinness5.0]

Are you gonna spread the next couple weeks out (M/Th workouts for 3 weeks) or jsut go M/W/F?

 

[Jim Ouini]

Planning on M-W-F, it works better with my schedule. I'm going to allow for an extra day as needed, though. Like today my lower back is feeling a little tight, and the left knee is a little achey.

But I felt like I had a good week in the gym so I'm going to keep on trudging.

 

[blut wump]

The problem with an ad hoc 'day as needed' is that if you need it then you're out of kilter. It's not too likely that you'll skip a Monday since you won't realise that you need it until you're at the gym. If you skip a Weds to Thurs then you're onto M/Th anyway and if you skip a Friday then you either have a five day gap or, perish the thought, have to go into the gym over the weekend.

My thoughts on it from wayback were that week8 is probably fine but you will be stacked come week9. Going for the three week option from the start of week8 keeps you fairly fresh to the end. You could just see how you feel at the end of week8 and then consider whether to adjust week9.

 

[Jim Ouini]

Hmmm OK thanks for the input guys, I'll think about it some more this weekend (and browse MC2's geocities stuff again )

 

[Jim Ouini]

Week 8 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
295 x 3 x 3 (belt)

No problem with the weight. Hard but doable and no glitches. Left knee had some pain, I think from that messed up front squat a few weeks back.

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

275 not bad. First 2 reps were pretty easy, 3rd rep I had to push hard.

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

So-so again. Had to use some body english again on top set.

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

Took my time on 475. Made sure to lower under control to the hang position and then tried to explode up, felt good.


Weighted Hypers
100 x 3 x 8

I think I only did one set at 95 last week, but in the spirit of 'pushing it' I went up to 100. I don't like doing these but the sets were solid.

Overall: Good start to max week. I had some concern since my knee was achey but I was able to hit my depth and get the reps in. Maybe not close enough to failure? since my reps were never in doubt.

 

[Jim Ouini]

Week 8 Day 2

'Romanian DL'
bar x 8
135 x 8
225 x 5
275 x 1
315 x 1
365 x 1
405 x 1
455 x 3 x 3

S'alright. Maybe could have pushed the hips back a bit more, but...uhm, it was kinda heavy. Still, I was able to keep my chest up, maintain my arch and had minimal knee bend with the bar slightly below my knees so I suppose I'll take it.

OHP
bar x 2 x 5
95 x 2
115 x 1
145 x 3 x 3

Heavy but solid. No leg drive but I am getting some momentum I think with the bar starting in front and finishing behind.

Chinups, shoulder width
40 x 3 x 3

Easy again. Maybe should've upped it but not too concerned. Some guy came over and asked if I was using the station and I said yeah but he could work in. He gave me the dick eye and replied 'I work out alone'. So after I finish up I'm over at the dip station and I see the lonely warrior pumping out his brutal cable cross-overs

Dips
85 x 3 x 8

Hard but all reps were clean i.e, no twisting, thrusting, twirling or kicking.

Overall: Good workout. Wasn't sure about the 455 RDL since that was a 20lb jump from last week, but I figured I needed to push it.

BW if you're reading: Monday bench wasn't a PR, but I struggled to get 3 in week 9 of my last 5 x 5. I think between this 5 x 5 run and Korte I'm a little stronger since I got 275 x 3 without too much trouble here in Week 8.

 

[Guinness5.0]

Having done RDLs for the first time today, I must say that I'm VERY impressed with your numbers. Nice work bud!

 

[Jim Ouini]

Thanks G5.0. I'm still not sure I'd want to work out with ya though You're seriously getting monstrous, form's looking awesome too.

The way I do RDL's I think it helps my dead - at least I hope it does - since it mimics my finish. So now I figure if I can get the bar to my knees I should be able to finish it.