Here's my DF 5 x 5, modified

[Jim Ouini]

Here's vids of my RDL's today. MC2 and some others were talking about RDL form in another thread so I'm happy to hear any critiques - I try to keep an arch in my lower back, push my hips back and have a slight bend in my knees. I'm not all that flexible and the bar is only a few inches past my knees.

Just to show my form with light weight, and where the bar is in relation to my knees. This is where I intend to be so as I go heavier I may deviate

135

You can't really see it but the girl in the squat rack in the background asked me if I needed a spot, and offered to stand behind me 'just in case' Did 2 x 3 here.

465

Top set. Only got 2 reps and didn't feel like I was getting the hips back as far.

475

Anyway, in looking at it I guess I could be getting my hips back a bit more even at 135. I feel a bit stretch stretch in my hammies but I thought I'd be lower.

 

[nelmsjer]

Jim, I can't download the vids, but you are still a RDL freak. Congratulations!!! LOL!

Are you doing dips with 90 lbs. of extra weight for sets of 8? Nice!

 

[Jim Ouini]

Thanks! I had to edit the vids, screwed up uploading them...check it again (I just tested it, takes awhile to load). Then after you see it you may not think I'm so freaky lol

Yeah I'm doing dips with a 90lb db. I have to carry it all the way across the gym to the dip station, kinda like a two-handed farmers walk

 

[nelmsjer]

Ok, downloaded and viewed.

You DO appear to lack hamstring or lower back flexibility, but DANG that is a lot of weight. It's not that you have bad form at all on any of those lifts, they are just shorter ROM because of flexibility.

Final verdict: still a freak.

 

[Jim Ouini]

Yeah, I've always done them like that, never really tried to get any lower since I'll start to feel some strain in the lower back - to me it'd be a SLDL

 

[Jim Ouini]

Week 9 Day 3

Squat 1 x 3
135 x 2 x 3
185 x 3
225 x 1
245 x 3
275 x 3 (pause squat)
315 x 3 (belt)

Wanted to repeat 315 and make sure I hit depth. Good set but pretty hard, last rep especially.

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
275 x 3 x 3 (PR)

Decided to go for 275 instead of 270 (last week was 265). Was thinking I made a big mistake after the first set, 3rd rep was a hard push. But then I settled in and got the 2nd and 3rd sets pretty well.

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

Felt good, not too much body english and got good row action.

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

*long story*

Had to do them outside the power rack again. First 2 sets at 475 were pretty good. The gym was pretty crowded today, the power rack is in the corner with just a little space on each side, and for some reason people love doing stuff - usually side raises - in that corner. So it kind of bugs me since they're kind of close to weights when I squat.

Anyhoo, that was the case today, plus some girl decided to do reverse lunges so she's stepping back into my space. I politely ask her to move over and I start my set. 1st rep was really good, got some nice hip snap and real good shrug action. I was thinking 'wow this is going to be an awesome set.' And then as I'm catching it my strap gives way - I use the kind that velcro around your wrist and the velcro lost some bite - and the weight comes crashing down, luckily I use collars. That girl was lucky she moved, it would've crushed her like a bug. So I just put the weights back on and repeated the set, but not nearly as explosive since I was gun shy about my straps. Time for a new pair methinks.

Exciting way to end this 5 x 5, that's for sure

Overall:

Good 5 x 5 run, joints (bothersome knee and elbow) feeling good, stayed injury free, my main lifts went up, and gained 5-7 lbs, depending on the scale/time of day.

Next week I plan on taking an easy week and mess around with some light weights like some front squats, clean pulls etc. And then start another 5 x 5 the week after with deads on Wed instead of RDL. Not sure yet what I'll do for my pulling move on M and F.

 

[Guinness5.0]

Good stuff. Now what? Forgive me if you already told us what's next....

 

[Jim Ouini]

Thanks G5.0. I edited my post with coming attractions.

 

[blut wump]

Congrats on getting another one under your belt and congrats on the PRs. Surely, more than just the bench is a PR? (yeah, "don't call me 'Surely'")

 

[nelmsjer]

Great job, Jim! Don't forget to play around with overhead squats next week during your "fun week". It doesn't get any more fun than that!