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Here's my DF 5 x 5, modified
- Thread starter Jim Ouini
- Start date
Jim Ouini
New member
Week 3 Day 3
Squat 1 x 5
135 x 2 x 4
185 x 5
205 x 5
225 x 5
265 x 5
295 x 5
Buried 295, last 2 reps were somewhat hard, I took a big breath before each rep. 265 felt hard again, must be the big jump from 225. Anyway, pretty pleased I got 295 here in week 3. Also, I haven't used my belt yet so I think my squat's definitely coming on. I believe I've said that before but I really mean it this time
Bench 5 x 5
bar x 8
135 x 5
185 x 1
225 x 1
255 x 5 x 5
Hard but reps never in doubt. I failed at 250 in Week 3 last 5 x 5 run so I'm making progress.
BB row 5 x 5
bar x 8
135 x 5
185 x 1
245 x 5 x 5
First 3 sets were awful, bad form and lots of dip and dive. My lower back was still really tired from deading on Wed. I really just wanted these rows to be over with
Last 2 sets I buckled down and stayed a lot tighter. Still wouldn't call'em textbook though 
Skipped reverse hypers, had to run.
Overall: Well I have to admit to some trepidation heading into today's workout. The past day and a half I've been hobbling around from Wed's workout - my whole posterior chain was feeling really sore and I wasn't sure if I could complete the workout. So I'm mucho pleased I hit my squat today, not to mention my bench. Next week is going to be killer - bring on Week 5 baby.
Squat 1 x 5
135 x 2 x 4
185 x 5
205 x 5
225 x 5
265 x 5
295 x 5
Buried 295, last 2 reps were somewhat hard, I took a big breath before each rep. 265 felt hard again, must be the big jump from 225. Anyway, pretty pleased I got 295 here in week 3. Also, I haven't used my belt yet so I think my squat's definitely coming on. I believe I've said that before but I really mean it this time
Bench 5 x 5
bar x 8
135 x 5
185 x 1
225 x 1
255 x 5 x 5
Hard but reps never in doubt. I failed at 250 in Week 3 last 5 x 5 run so I'm making progress.
BB row 5 x 5
bar x 8
135 x 5
185 x 1
245 x 5 x 5
First 3 sets were awful, bad form and lots of dip and dive. My lower back was still really tired from deading on Wed. I really just wanted these rows to be over with
Last 2 sets I buckled down and stayed a lot tighter. Still wouldn't call'em textbook though Skipped reverse hypers, had to run.
Overall: Well I have to admit to some trepidation heading into today's workout. The past day and a half I've been hobbling around from Wed's workout - my whole posterior chain was feeling really sore and I wasn't sure if I could complete the workout. So I'm mucho pleased I hit my squat today, not to mention my bench. Next week is going to be killer - bring on Week 5 baby.
Guinness5.0
New member
That's nice improvement on bench.
How much you are planning on for bench , squat and dead next week (1x5 and 5x5)?
How much you are planning on for bench , squat and dead next week (1x5 and 5x5)?
Jim Ouini
New member
Week 4 Day 1
Squat
bar x 8
135 x 2 x 5
185 x 2
225 x 1
250 x 1
275 x 1
295 x 5 x 5 (I'm going to call it a PR, since I've gone heavier but not this deep)
No problem, except for my 3rd set. For some reason I had a problem with my 5th rep on that set, really had to grind it. So I was leery of sets 4 and 5 since I was getting tired but they went up a lot better. Pretty pleased, especially since I haven't used my belt yet.
Bench
135 x 5
185 x 5
205 x 5
225 x 5
250 x 5
275 x 5 (PR)
5th rep was hard. I pumped out the first 3 like there was no tomorrow but for some reason I slow down on 4 and 5, so I had to grind. The rep was never in doubt, in fact I had to gasp at my spotter 'I got it'.
BB row
bar x 8
135 x 4
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
Repeated weight from last week since my form was so awful. This week was better but I still had some extraneous movement.
Overall: Well I'm pleased I got my squat and my bench today. I'm really feeling like my form is dialing in on my squat, I have no knee pain ever since I've had my hams slapping my calves (knock on wood) and haven't even considered belting up yet (well maybe a little, especially after heavy deads last week
). Also, 275 x 5 bench is a nice milestone for me, since I petered out at 260 x 4 last 5 x 5.
Unfortunately I seem to have lost my logbook, I'm kinda bummed since, except for this, I don't have a record of my last year's stuff.
Squat
bar x 8
135 x 2 x 5
185 x 2
225 x 1
250 x 1
275 x 1
295 x 5 x 5 (I'm going to call it a PR, since I've gone heavier but not this deep)
No problem, except for my 3rd set. For some reason I had a problem with my 5th rep on that set, really had to grind it. So I was leery of sets 4 and 5 since I was getting tired but they went up a lot better. Pretty pleased, especially since I haven't used my belt yet.
Bench
135 x 5
185 x 5
205 x 5
225 x 5
250 x 5
275 x 5 (PR)
5th rep was hard. I pumped out the first 3 like there was no tomorrow but for some reason I slow down on 4 and 5, so I had to grind. The rep was never in doubt, in fact I had to gasp at my spotter 'I got it'.
BB row
bar x 8
135 x 4
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
Repeated weight from last week since my form was so awful. This week was better but I still had some extraneous movement.
Overall: Well I'm pleased I got my squat and my bench today. I'm really feeling like my form is dialing in on my squat, I have no knee pain ever since I've had my hams slapping my calves (knock on wood) and haven't even considered belting up yet (well maybe a little, especially after heavy deads last week
). Also, 275 x 5 bench is a nice milestone for me, since I petered out at 260 x 4 last 5 x 5.Unfortunately I seem to have lost my logbook, I'm kinda bummed since, except for this, I don't have a record of my last year's stuff.
Jim Ouini
New member
Week 4 Day 2
Box Squat
bar x 6
135 x 5
185 x 2
225 x 1
255 x 5 x 5
Weight didn't feel particularly heavy but I was really tired by the end of the 5th set. On one of my warmups I almost sat back off the end of the box lol.
Dead
bar x 8 (RDL)
135 x 3
225 x 2
315 x 1
365 x 1
410 x 3 x 5, 1 x 4, then quit
Welp, I got the first 3 sets, on my 4th set I felt like my form was breaking down and not in a minor way, like back was starting to round, so I decided to call it quits. I dunno, I was already in a cautious state of mind since my friend got hurt last week so maybe that had something to do with it.
Push Press
bar x 10
95 x 3
155 x 2 x 5, 1 x 4 fail
145 x 2 x 5
Pretty tired from deads, caught my breath but 155 felt really heavy. Didn't have much leg drive either. Anyway, I still pushed it up from last week
Chins
Skipped it. Too tired and elbow wasn't in great shape so I just bailed out.
Dips
90 x 2 x 8, 1 x 7 fail
Overall: I had 3 fails today, so not a great workout. Again, maybe I was too mentally fragile from last week and my limiter kicked in a bit early. Oh well.
Box Squat
bar x 6
135 x 5
185 x 2
225 x 1
255 x 5 x 5
Weight didn't feel particularly heavy but I was really tired by the end of the 5th set. On one of my warmups I almost sat back off the end of the box lol.
Dead
bar x 8 (RDL)
135 x 3
225 x 2
315 x 1
365 x 1
410 x 3 x 5, 1 x 4, then quit
Welp, I got the first 3 sets, on my 4th set I felt like my form was breaking down and not in a minor way, like back was starting to round, so I decided to call it quits. I dunno, I was already in a cautious state of mind since my friend got hurt last week so maybe that had something to do with it.
Push Press
bar x 10
95 x 3
155 x 2 x 5, 1 x 4 fail
145 x 2 x 5
Pretty tired from deads, caught my breath but 155 felt really heavy. Didn't have much leg drive either. Anyway, I still pushed it up from last week
Chins
Skipped it. Too tired and elbow wasn't in great shape so I just bailed out.
Dips
90 x 2 x 8, 1 x 7 fail
Overall: I had 3 fails today, so not a great workout. Again, maybe I was too mentally fragile from last week and my limiter kicked in a bit early. Oh well.
Guinness5.0
New member
Holy crap - I hadn't noticed how much weight you've been using on dips. Not bad at allJim Ouini said:
