Here's my DF 5 x 5, modified

[blut wump]

When did you last try GMs or box squats? About a month back I was doing front squats and GMs on my Wednesdays. They didn't seem to interfere with each other.

Don't take my advice on arms, I last did biceps in August.

 

[Jim Ouini]

Last week I did a few exercises to see which ones I liked to put my program together. I did GM's but only got 185 x 5 before it started feeling heavy. So I thought RDL's would be a better choice since I can go heavier, and the way I do them they're basically the same movement. So my Wed is a lot like yours (fronts and a big hip move).

I haven't box squatted in a long time, I think my second 5 x 5 which was ~20 weeks ago. Are you suggesting these as a sub for fronts on Wed?

Don't take my advice on arms, I last did biceps in August.

I think some of the guys that know be now will be surprised to see me doing bb curls. I remember not long ago I had an arm day(tm) that looked like this:

chin ups/tricep extension
incline db curls/dips
high cable curls or preacher curls/tricep pushdown

Oh my...

 

[blut wump]

Last week I did a few exercises to see which ones I liked to put my program together. I did GM's but only got 185 x 5 before it started feeling heavy. So I thought RDL's would be a better choice since I can go heavier, and the way I do them they're basically the same movement. So my Wed is a lot like yours (fronts and a big hip move).

I haven't box squatted in a long time, I think my second 5 x 5 which was ~20 weeks ago. Are you suggesting these as a sub for fronts on Wed?



I think some of the guys that know be now will be surprised to see me doing bb curls. I remember not long ago I had an arm day(tm) that looked like this:

chin ups/tricep extension
incline db curls/dips
high cable curls or preacher curls/tricep pushdown

Oh my...

No, you wouldn't box-squat and GM together. That'd be as bad as box-squatting and deadlifting, which I've tried.

A couple of my favourite triceps exercises are overhead BB extensions and JM Press. Of course, pushdowns are better for a pump and should be included in any arm day. Were those triceps extensions DB overhead extensions or kickbacks?

 

[Jim Ouini]

Of course, pushdowns are better for a pump and should be included in any arm day. Were those triceps extensions DB overhead extensions or kickbacks?

I'd alternate them to confuse the muscle

 

[blut wump]

I'm going to watch my Samuelsson DVD again now.

 

[Jim Ouini]

Yep just writing that I felt a rise in estrogen levels over here. I think I'll go 4 wheeling or go shoot something.

 

[Madcow2]

Errr, yeah that's what I meant

BTW, perhaps I'm reading this wrong but I thought the powershrug was basically a clean pull low from the hang? What's the diff between this and the 'generic powershrug'?

Generic powershrug is from a very high hang position with only very minimal torso tilt. Smaller limited ROM in a very strong range, can use more weight but for pure development likely not a great choice. Full range pulls (traditional hang or floor), rows, and pullups/chins should be bread and butter choices.

 

[Jim Ouini]

I see. Great info as usual, thanks Madcow.

I think I'll do them from traditional hang. Or, do you think it'd be better just do them from the floor. That is, clean pull on M/F to keep a pull from the floor in the routine if I want to RDL on Wed?

 

[Madcow2]

I think I'll do them from traditional hang. Or, do you think it'd be better just do them from the floor. That is, clean pull on M/F to keep a pull from the floor in the routine if I want to RDL on Wed?

I don't know. Would depend on the person as to what would be the best option at a point in time - neither is poor logic. Think about, plan out your decision, work hard, and tell me how it goes for you.

 

[Jim Ouini]

Welp, just finished the first day. Ah well may as well log it:

Week 1 Day 1

Squat 5 x 5
bar x 2 x 5
135 x 2 x 3
185 x 2
205 x 5 x 5

Had 225 as my workset but didn't want to push it too far. Had to get out of Korte mode with the 2-5% jumps in weight. IIRC, I took bigger jumps from week to week with 5 x 5, so I felt it's OK to start a bit lighter in week 1.

Bench 1 x 5
bar x 8
135 x 5
185 x 5
195 x 5
205 x 5
215 x 5
220 x 5

Might've overshot this. Week 1 Day 1 of my last 5 x 5 was at 205 x 5 here, and I don't think I got that much stronger from my Korte. So I pulled back from 225 and stopped at 220 - it wasn't hard, I was able to pause with the bar each rep, but it wasn't 'week 1 easy', I don't think. Will have to keep an eye on this.

BB row 1 x 5
bar x 8
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Pretty easy, felt great after not rowing for awhile. Kept super strict form with back never budging from parallel

Powershrug (from hang) 1 x 5
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
385 x 5

I like this hang business. A bit harder than the generic PS but I was able to get a better hip thrust and thus I think my shrugging was better.

Weighted Hypers
45? x 3 x 8

Used a short olympic bar, I figured it weighed 25lbs or so, and put 10's on it. Kind of hurt my neck a little, so I had to wrap a 'pussy towel' around it.

Weighted Decline Situps
10 x 3 x 10

Last set was tough. Had to rest between reps, haven't done full situps in a long time.

B-diddy is probably right, Friday is going to be a looong workout.