Here's my DF 5 x 5, modified

[Jim Ouini]

Week 1 Day 2

Well my cold took a turn for the worse. Yesterday I was totally wiped out and last night slept ~11hrs (thanks Nyquil). Today I feel a little better but pretty weak. So I hope that's the reason for being a bit outta breath.

Box Squat (not sure the height, if you put a marble on the top of my thigh it rolls down towards my hip, though )
bar x 2 x 5
135 x 5
185 x 3
205 x 5 x 5

Used a wide stance and feet pointed out. Pretty easy, I may need to get some new shorts though because I could feel some fabric starting to tear since you have to sit back so far.

Dead
bar x 8
135 x 5 (RDL)
225 x 2
315 x 5 x 5

Kinda knackering. Weight was easy but I was starting to get tired around the 3rd set.

Push Press
bar x 10
95 x 3
115 x 5 x 5

Hadn't PP'd in a while, my timing with the leg drive was off and one time I lost my balance and rocked backwards.

Chinups, shoulder width
10 x 5 x 5

Last 2 sets kinda hard but reps were clean.

Dips
35 x 3 x 8

Up 10 lbs from last 5 x 5 week 1. I think I'm going to move these to Friday and do reverse hypers on Wed.

Overall: Taken separately, all the lifts were easy money. But together and with my cold I was pretty tired by the end of the workout. Oh well.

 

[Guinness5.0]

Nice job working through it. Better now than week 4

 

[Jim Ouini]

Yeah I figured if I can't get through Week 1 with a cold, I probably overshot the weights

 

[nelmsjer]

Be careful about training sick, bud. I have always found that it makes my sickness last longer. But, hey, everyone is different, so if you can do it, more power to you! Get well!

Nice job on starting out week 1 with more weight than week 4!

 

[blut wump]

I admire your working the 5x5 with a cold but if you're not clearly recovering by the weekend then consider skipping a week and starting again. With any luck you'll infect the whole gym and get it to yourself the following week.

 

[Jim Ouini]

Well it was more of a head cold thing, no coughing or spitting up. Today I feel better, my concoction rocks.

My glutes and hams are really sore, though. Must be the box squats.

 

[nelmsjer]

Glad you're feeling better, bud!

 

[UrlMighty]

Get well soon. Aim to keep your shins as vertical as you can on the box squats.

 

[Jim Ouini]

Thanks guys. But it was just a little cold, one day of being wiped out - I have a low pain threshold I think I've turned the corner already.

Aim to keep your shins as vertical as you can on the box squats.

Yeah when I tried them before I don't think I used a wide enough stance and my shins weren't vertical enough. As a result I think my knee actually started hurting. Now I'm going really wide and letting the glutes and hams fire - I really feel it even today.

 

[UrlMighty]

That sounds perfect.