Here's my DF 5 x 5, modified

[Jim Ouini]

Thanks G5.0. The first rep is always a shocker on the shoulders though, especially at the bottom I didn't space the weights out very well from Week 1 to Week 4 on these either.

Anyway, I'm thinking they're helping my bench press so I'm going to keep doing them.

BTW I have the IM dip belt and I love it, so light and comfy.

 

[perp69]

Still a nice job eventhough you ran out of gas. I think we all have days like that sometimes especially on deads day on the 4th week of volume phase for sure. Just think one more week and you can drop the squats on Wed. I am opposite on the elbow prob. Dips hurt my elbows way more than the pullups do. Looking good.

Perp

 

[Jim Ouini]

Thanks Perp. Yeah I guess I can't be disappointed too much by failing here in Week 4. It's just I hate missing reps, although if you're really pushing it has to be expected on occasion.

Just think one more week and you can drop the squats on Wed.

I've been thinking of Week 5 for a couple weeks now

 

[nelmsjer]

No doubt about it: Jim is a dipping machine!

 

[Jim Ouini]

Week 4 Day 3

Squat 1 x 5
135 x 2 x 4
185 x 2
225 x 5
250 x 5
275 x 5
295 x 4, FAIL
225 x 8

Man, I can't believe I missed 295 x 5, my target was 315 x 5 today 275 felt pretty hard, I had to grind rep #4 so I had a feeling I wasn't tip top today. Plus my 5 ramped sets were all up about 20lbs, that probably wasn't smart. But I thought if I'd have any problem it'd be at 315. Anyway, on the 5th rep I came out of the hole and got stuck at parallel, then I dumped the bar on the pins. Wasn't quite sure what to do after that, contemplated trying again since I got it for 5 x 5 on Monday, but I didn't have a spotter so I thought I'd just get some reps in with 225.


Bench 5 x 5
bar x 8
135 x 5
185 x 1
225 x 1
245 x 1
265 x 4 x 5, 1 x 4 FAIL

Not totally disappointed, I almost got all my reps. The first set was pretty hard, it felt like 275 on Monday so I had some doubts about getting all 25 reps. But I took my time and grinded 'em out.

BB row 5 x 5
bar x 8
135 x 5
185 x 1
245 x 2 x 5
250 x 3 x 5

Repeated 245 for a couple sets just to keep my form honest; when I felt it was decent I upped it to 250 and despite some dip 'n dive it was alright.

Overall: Obviously not happy about missing my squat, especially since it wasn't even my top set. I can't help but rationalize that Wednesday's brutal workout had something to do with it. In any case, I figure I'm right about where I should be in terms of loading - especially if missing lifts is one of the signs

Can't wait to deload next week and then get busy again.

 

[Guinness5.0]

LOL, I actually said aloud "Oh no!" when I saw you missed your squat. Still, this could very well set you up for a great run at triples. Perhaps hitting failure will cause a nice rebound and this will be your best run yet (by a bigger margin than it already is, I mean ).

 

[Jim Ouini]

Heheh, well I appreciate the empathy G5.0. Kinda funny, sometimes I'll get done with a hard (for me) set of squats and think 'this miust feel like 135 for G5.0 Today was one of those days.

Also, this is the first time I've failed in Week 4, either on a dead or a squat - I happened to fail on both - so in a sense I'm thinking I'm learning how to push the workload, be a bit more aggressive and like you said maybe set myself up for a bigger rebound.

We shall see, it'll be interesting for sure.

 

[blut wump]

You can only force your body to do so much before it refuses and decides to lie down for a kip. Enjoy Week5.

 

[Jim Ouini]

Yeah not only my body but my brain was knackered as well. I mildly entertained some thoughts about skipping benching and rowing, I really didn't feel like doing them after missing my squat.

A kip is definitley in order.

*I just used two British slang terms in one post - PR. (Hey at least I got one this week)

 

[Jim Ouini]

Week 5 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 3 x 3

Semi-redemption I guess. I got all my reps with no problem, although I had to push. Had some negativity in my head from last Friday but it was quickly dismissed.

Bench
135 x 5
185 x 2
225 x 3
250 x 3
275 x 3

250 was hard. 275 was no problem, although 5 reps might've been a reach.

BB row
bar x 8
135 x 4
185 x 3
225 x 3
255 x 3

For some reason I decided to do these pronated. I had some elbow pain but I ignored it since it's only 3 reps Anyway, not picture perfect form but it was decent.

Overall: Ok start to deload. Still feeling fatigued but that's expected so I'm not sweating it.