Here's my DF 5 x 5, modified

[UrlMighty]

Good solid lifts

 

[Jim Ouini]

Week 5 Day 2

Dead
bar x 8 (RDL)
135 x 2 x 4 (w/light mini)
225 x 2 (w/light mini)
315 x 1
365 x 1
410 x 3 x 3

315 felt hard Still had some residual lower back soreness from last week, although it had subsided substantially. Anyway, I trudged on, 365 felt like a reach, but 410 wasn't so bad. By no means was it easy, and with 3 reps I can keep my form pretty well. Also, I used mixed grip (with straps) this time just to see if it felt like I was pulling the bar back towards me.

*Rant* It's actually not their fault, it's a commercial gym and everyone has a right to the space; I dead outside a power rack so it's just as much my fault I suppose. But I hate when you get your hands on the bar, take a few deep breaths, go through your checks and get ready to pull - and then someone walks through your space and picks up a 10lber and starts with the laterial raises right in your line of vision.

Push Press
bar x 10
95 x 3
135 x 1
145 x 3 x 3

S'alright. Form wasn't that great on the 1st set, improved as I went along but with only 3 x 3 you don't have a lot of opportunities.

Chins
30 x 3 x 3

Easy.

Dips
90 x 3 x 8

1st set was easy, 2nd set was hard, 3 set was shaky. But I got 'em. Motivated somewhat by some dude doing quarter dips who cut in front of me when I went to get some water. I had the 90lb db and dip belt right there at the station and he proceeds to do the leg raise/quarter dip superset. Then he gets done and just stands there with his feet on the platform surveying the scene and jamming on his headphones. So I catch his eye and ask if I can do my set and he gives me a 'yeah, I guess'

Overall: Deads were hard, everything else not so bad.

 

[blut wump]

So, what were your observations on using a mixed grip?

 

[Jim Ouini]

No big difference. I'm going to stay with the mixed grip for awhile, though.

 

[Jim Ouini]

Week 5 Day 3

Squat 1 x 3
135 x 2 x 4
185 x 2
225 x 1
250 x 1
275 x 3
295 x 3

Forgot to do 250 x 3 on the way up. Anyway, they didn't feel great so I didn't push it (like do a set at 305 or 315). Oh well.

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
245 x 1
265 x 3 x 3

Not exactly easy but reps never in doubt.

BB row 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
250 x 3 x 3

Did these pronated again. Couldn't decide which one was my bad elbow, either Anyway, form not picture perfect but I like to think I was true to the intent

Reverse Hypers
Light mini x 3 x 15

First time in a couple weeks I'd done 'em. Felt good for some high reps.

Overall: Eh, pretty boring workout. I felt like with failure last week I should really make sure I didn't push my squat too hard. I figure I have 4 more weeks to ramp so no need to prove anything.

 

[blut wump]

With the pronated grip on rows, I find that a wider grip gives me some unpleasant aches in the muscles around my elbow; brachialis and brachioradialis, I think they are. I try to grip no wider than middle finger on first rings and have no problems with discomfort.

It looks like you'll be having some good strength coming out of this run of the 5x5. Your deadlift continues to be an inspiration.

 

[Jim Ouini]

With the pronated grip on rows, I find that a wider grip gives me some unpleasant aches in the muscles around my elbow; brachialis and brachioradialis, I think they are. I try to grip no wider than middle finger on first rings and have no problems with discomfort.

Indeed, the wider grip is hard on the 'bows. I'm even narrower than you, whether it's palms in or out.

It looks like you'll be having some good strength coming out of this run of the 5x5..

Funny, I woke up this morning feeling like this might not be one of my better cycles. Diet is OK, although cals aren't as high as I like (oatmeal/whey shakes starting to taste a little stale ), been kind of distracted with other things past couple weeks. I hope the weekend recharges my batteries a bit.

Your deadlift continues to be an inspiration.

You, sir, are an officer and a gentleman.

 

[Jim Ouini]

Week 6 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2
225 x 1
250 x 1
275 x 1
305 x 3 x 3

Felt pretty strong. 275 I did a pause squat and it was totally solid. 305 was pretty hard, though. Last rep of the last set I had a bit of good morning action. Some guy in a wheelchair wheeled right past me on my last rep and I think it distracted me a little

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

Reps never in doubt. Hard push though.

BB row
bar x 8
135 x 4
185 x 1
225 x 3
245 x 3
260 x 3

Much better form, all pronated. Bar was slapping my tummy although I had some dip 'n dive. Hopefully it's because I'm stronger and not that my tummy's bigger

Situps
2 x 5, 1 x 3. Quit, got a cramp in my stomach.

Overall: Good start I guess. I think I'm becoming a believer in this DF stuff . Squat coulda been easier but I guess they all can nowadays.

 

[blut wump]

I saw a guy doing squats yesterday with around 360. His sets before that had been mostly fine but I'd thought some had been a shade good-morning-ish. When he reached 360 his action was to bend at the waist; as he got near to flat he'd bend at the knee and go deep. Coming back up was the reverse of this. I didn't know whether to think of them as good morning squats or squat good mornings.

The time to worry is when your tummy is slapping the bar rather than the converse.

 

[anotherbutters]

Some guy in a wheelchair wheeled right past me on my last rep and I think it distracted me a little

I thought you were going to say he later out-benched you or something. I remember several years ago, I entered a 55 mile bike ride and after we finished, one of my friends complained that a guy with one leg passed him and beat him.