Here's my DF 5 x 5, modified

[Jim Ouini]

That sounds perfect.

Oh yeah like I said I thought my shorts were gonna rip right down the middle from pushing my hips back so far and with the wide stance. That's gotta be a good sign

Week 1 Day 3

Squat 1 x 5
135 x 2 x 3
165 x 5
185 x 5
205 x 5
225 x 5
255 x 5

I did the first 3 sets pretty fast, last two were a little more controlled and, uhhm, a little harder. I paused on each of the last reps. 255 was a little tougher than I would've liked. I must still be feeling the effects of the cold

Bench 5 x 5
bar x 8
135 x 5
185 x 1
215 x 5 x 5

No issues, easy.

While I was benching, I saw some PT who had her clients doing squats with their feet on a bosu ball while they were on the Smith Machine. Add some stabilization, then take it away I guess.

BB row 5 x 5
bar x 8
135 x 5
185 x 1
215 x 5 x 5

Tried one set pronated but felt some elbow twinge so I went back to sup. Kinda tired towards the end.

Reverse Hypers
Light mini x 3 x 10

Overall: Friday's seem to be my worst day, and a bit more effort than I had in mind for Week 1. OTOH, I didn't want to go backwards from my Week 1 weights from my first run, which admittedly I didn't plan out that well in terms of ramping the weights week to week.

 

[Guinness5.0]

While I was benching, I saw some PT who had her clients doing squats with their feet on a bosu ball while they were on the Smith Machine. Add some stabilization, then take it away I guess.

That is hilarious! Talk about missing the point. I'd say that qualifies as 'technique shotgunning'.

 

[Jim Ouini]

That is hilarious! Talk about missing the point. I'd say that qualifies as 'technique shotgunning'.

Functional Training

 

[blut wump]

Some of these PTs should be prosecuted for fraud or, at least, forced to refund their money for selling inadequate services.

It's looking like you'll be loaded by the middle of next week at this rate.

 

[Jim Ouini]

It's looking like you'll be loaded by the middle of next week at this rate.

?? Too much workload too soon? I went back to my previous Week 1 and added 5lbs, except for squat, which stayed the same, and BB row because I wanted to match bench. Plus, I dropped the powershrugs.

 

[blut wump]

My mistake. You were just seeming fatigued, is all, for an end of week1. Probably just the cold infection.

 

[Jim Ouini]

Once you get to my age you'll find you're always fatigued

 

[blut wump]

I remember.

 

[Jim Ouini]

Week 2 Day 1

Squat
bar x 8
135 x 5
185 x 1
225 x 1
255 x 5 x 5

Money. Much better than 255 x 1 x 5 on Friday. Kept up a pretty quick pace (for me) and got a little winded at the end. Did a couple pause squats somewhere in there too.

Side note: same PT who had the couple (it's a husband/wife thing I think) doing smith machine squats with their feet on the bosu ball today had them sitting on a stability ball doing smith machine shoulder presses. Functional training must be her forte'

Bench
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Easy, had to push though.

BB row
bar x 8
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5

All supinated. 245 starting to get hard.

Decline situps
BW x 3 x 11

Up from 3 x 10

 

[Jim Ouini]

Oh yeah the Seahawks were robbed