Please Scroll Down to See Forums Below
Here's my DF 5 x 5, modified
- Thread starter Jim Ouini
- Start date
Jim Ouini
New member
Week 6 Day 2
Dead
bar x 8 (RDL)
135 x 5
225 x 2 x 2
315 x 2 x 1
365 x 1
415 x 3 x 3
Felt good. Just doing the bar I felt some 'sensation' in the lower back on my left side, but it didn't bother me during my sets. Anyway, I felt pretty good about my form and weight-wise it wasn't bad. I'll probably go 425 next week, 435 Week 8 and 445 Week 9. Maybe.
Push Press
bar x 10
95 x 3
115 x 1
135 x 1
155 x 3 x 3
Good sets. Went up pretty well but kind of a slow lockout.
Chins
35 x 3 x 3
Easy.
Dips
95 x 2 x 8, 1 x 7 FAIL
Just couldn't quite lock out the last one. I may repeat it or try to go up to 100.
Overall: Good workout. Got all my weights handily, except for dips.
Also, today I saw the guy I (now) call 'bugger grips' doing his bicep workout. This guy goes about 6-2, 180 or so and has real long sideburns, he's always talking shit about this or that, real loud. Today for example he was pontificating about working the inner/outer chest and how wrist angle on curls will 'cut up' some part of his arm. Anyhoo, he was doing preacher curls with like quarters on each side. But he approached the weight just like Benedikt Magnusson when he pulled 900. Snorting, rubbing his nose, shaking his arms out, kicking his legs....then he ATTACKED the bar and proceeded to scream out 8 grueling reps.
Dead
bar x 8 (RDL)
135 x 5
225 x 2 x 2
315 x 2 x 1
365 x 1
415 x 3 x 3
Felt good. Just doing the bar I felt some 'sensation' in the lower back on my left side, but it didn't bother me during my sets. Anyway, I felt pretty good about my form and weight-wise it wasn't bad. I'll probably go 425 next week, 435 Week 8 and 445 Week 9. Maybe.
Push Press
bar x 10
95 x 3
115 x 1
135 x 1
155 x 3 x 3
Good sets. Went up pretty well but kind of a slow lockout.
Chins
35 x 3 x 3
Easy.
Dips
95 x 2 x 8, 1 x 7 FAIL
Just couldn't quite lock out the last one. I may repeat it or try to go up to 100.
Overall: Good workout. Got all my weights handily, except for dips.
Also, today I saw the guy I (now) call 'bugger grips' doing his bicep workout. This guy goes about 6-2, 180 or so and has real long sideburns, he's always talking shit about this or that, real loud. Today for example he was pontificating about working the inner/outer chest and how wrist angle on curls will 'cut up' some part of his arm. Anyhoo, he was doing preacher curls with like quarters on each side. But he approached the weight just like Benedikt Magnusson when he pulled 900. Snorting, rubbing his nose, shaking his arms out, kicking his legs....then he ATTACKED the bar and proceeded to scream out 8 grueling reps.
Jim Ouini
New member
Week 6 Day 3
Squat 1 x 3
135 x 8, x 1 (just sat at the bottom to stretch)
185 x 2 x 2 (one set paused, one regular)
225 x 2 x 1 (")
250 x 1
275 x 3
295 x 3
310 x 3
Friday always seems to be my toughest squat day. My back was feeling pretty tired from Wed deads but after a few mins on the bike and loosening it up it gave me no trouble. 250 felt harder than it should've, but otherwise everything else seemed about right. I was debating whether to go to 315 but since that was my Week 9 weight last time (with belt) I figured there was plenty of time to hit that. I probably could've done it but tougher than I'd like here in Week 6.
Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
245 x 1
270 x 3 x 3
Kinda hard but no problems.
BB row 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
255 x 3 x 3
Iffy form. Not sure I care anymore
Reverse Hypers
Light mini x 3 x 15
Felt good, real good.
Overall: Good workout. Squats felt better in Week 3, though. I haven't worn my belt yet either.
Also, I saw my buddy that tore his hammy deadlifting with me in Week 3, first time since the incident. He told me it was healing OK but he re-tore it getting out of a swimming pool a couple weeks ago
Anyway, he's relegated to upper body stuff for a few weeks, can't do legs for a couple months.
Squat 1 x 3
135 x 8, x 1 (just sat at the bottom to stretch)
185 x 2 x 2 (one set paused, one regular)
225 x 2 x 1 (")
250 x 1
275 x 3
295 x 3
310 x 3
Friday always seems to be my toughest squat day. My back was feeling pretty tired from Wed deads but after a few mins on the bike and loosening it up it gave me no trouble. 250 felt harder than it should've, but otherwise everything else seemed about right. I was debating whether to go to 315 but since that was my Week 9 weight last time (with belt) I figured there was plenty of time to hit that. I probably could've done it but tougher than I'd like here in Week 6.
Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
245 x 1
270 x 3 x 3
Kinda hard but no problems.
BB row 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
255 x 3 x 3
Iffy form. Not sure I care anymore
Reverse Hypers
Light mini x 3 x 15
Felt good, real good.
Overall: Good workout. Squats felt better in Week 3, though. I haven't worn my belt yet either.
Also, I saw my buddy that tore his hammy deadlifting with me in Week 3, first time since the incident. He told me it was healing OK but he re-tore it getting out of a swimming pool a couple weeks ago
Anyway, he's relegated to upper body stuff for a few weeks, can't do legs for a couple months.
Jim Ouini
New member
Weekend update. Lower back is pretty sore, just all around. Hard to get out of bed and out of the car etc. I felt like I deadlifted yesterday.
Also, I just polished off one 'o these Kingburgers. 1/2 lb of meat
Between the meal and my back I can barely move.
Also, I just polished off one 'o these Kingburgers. 1/2 lb of meat
Between the meal and my back I can barely move.
Jim Ouini
New member
Week 7 Day 1
Squat
bar x 8
135 x 2 x 5
185 x 2 x 2
225 x 2 x 1
255 x 1
275 x 1
310 x 3 x 3
Hard but doable. I had a spotter so that helped a bit on the mental side. My 2nd rep on the 3rd set was a real grind, but I finished the set pretty well. I was a little anxious starting out because all weekend my back was really stiff and sore - a real struggle to put on my socks and so forth. In fact I was almost sure I'd have to use my belt today. But again once I got to the gym and loosened up it felt fine.
Bench
Bar x 20
135 x 5
185 x 2
225 x 3
255 x 3
285 x 3
First 2 reps at 285 weren't bad. 3rd rep I had to grind it out.
BB row
bar x 8
135 x 4
185 x 1
225 x 3
245 x 3
265 x 3
225 and 245 were solid. 265 had some dipping action. Felt my elbows a bit too.
Decline Situps
3 x 10
Overall: Good start. All my top sets were pretty difficult but I was able to get all my weights, so I can't complain.
Squat
bar x 8
135 x 2 x 5
185 x 2 x 2
225 x 2 x 1
255 x 1
275 x 1
310 x 3 x 3
Hard but doable. I had a spotter so that helped a bit on the mental side. My 2nd rep on the 3rd set was a real grind, but I finished the set pretty well. I was a little anxious starting out because all weekend my back was really stiff and sore - a real struggle to put on my socks and so forth. In fact I was almost sure I'd have to use my belt today. But again once I got to the gym and loosened up it felt fine.
Bench
Bar x 20
135 x 5
185 x 2
225 x 3
255 x 3
285 x 3
First 2 reps at 285 weren't bad. 3rd rep I had to grind it out.
BB row
bar x 8
135 x 4
185 x 1
225 x 3
245 x 3
265 x 3
225 and 245 were solid. 265 had some dipping action. Felt my elbows a bit too.
Decline Situps
3 x 10
Overall: Good start. All my top sets were pretty difficult but I was able to get all my weights, so I can't complain.
Last edited:
Looks like everything is going well, and you've only got one more week until 3 plates!
Jim Ouini
New member
Week 7 Day 2
Well I had to lift with a heavy heart today. We had to put the dog in my avi down yesterday and I really miss her
What a great dog, unfortunately these large breeds have a short life span, ~10yrs. Meanwhile our POS chihuahua is going strong at 16yrs 
Anyway, it was good to go the gym and take my mind off of her. Workout was pretty decent.
Dead
bar x 15 (RDL)
135 x 8
225 x 2 x 2
275 x 2 x 1
385 x 1
425 x 3 x 3
Pretty tough, couldn't have done a 4th rep on the last set for sure. BTW, anyone with back problems maybe can lend me some insight. All week my back has been really sore and tight. I don't have any sharp pain or anything, but it's hard to tie my shoes or get in and out of the car without this thing tugging on me. I've never had any real lower back issues so I'm unsure if it's just my muscles really having to work lately or some impending disc issue? So I was kind of cautious with my dead today and it never hurt, in fact afterwards it felt pretty good, like it loosened up. So hopefully it's just some tightness.
Push Press
bar x 10
95 x 3
115 x 1
135 x 1
160 x 3 x 3
Same as last week - reps never in doubt but slow lockout.
Chins
40 x 3 x 3
Easy again.
Skipped dips because I ran out of time. I may do them Friday or just drop them here during the intensity phase to help keep the workload down.
Overall: Glad I got through my deads; after that it was all gravy. Next week will be very very tough, though.
Also, Wed must be bicep day for Bugger Grips and Spaghetti Straps because they were working out together and making all kinds of noise about elbow angle and wrist inversion and so forth. Now, you all know I'm not one to pay attention to others and criticize but SS was teaching BG the gayest bicep exercise I've ever seen, at least for this week. It's seated facing the wrong way on the lat pulldown with a rope attachemt, and then bring it down by your ears. Supposedly this 'really makes your bicep peak pop'. 
Well I had to lift with a heavy heart today. We had to put the dog in my avi down yesterday and I really miss her
What a great dog, unfortunately these large breeds have a short life span, ~10yrs. Meanwhile our POS chihuahua is going strong at 16yrs Anyway, it was good to go the gym and take my mind off of her. Workout was pretty decent.Dead
bar x 15 (RDL)
135 x 8
225 x 2 x 2
275 x 2 x 1
385 x 1
425 x 3 x 3
Pretty tough, couldn't have done a 4th rep on the last set for sure. BTW, anyone with back problems maybe can lend me some insight. All week my back has been really sore and tight. I don't have any sharp pain or anything, but it's hard to tie my shoes or get in and out of the car without this thing tugging on me. I've never had any real lower back issues so I'm unsure if it's just my muscles really having to work lately or some impending disc issue? So I was kind of cautious with my dead today and it never hurt, in fact afterwards it felt pretty good, like it loosened up. So hopefully it's just some tightness.
Push Press
bar x 10
95 x 3
115 x 1
135 x 1
160 x 3 x 3
Same as last week - reps never in doubt but slow lockout.
Chins
40 x 3 x 3
Easy again.
Skipped dips because I ran out of time. I may do them Friday or just drop them here during the intensity phase to help keep the workload down.
Overall: Glad I got through my deads; after that it was all gravy. Next week will be very very tough, though.
Also, Wed must be bicep day for Bugger Grips and Spaghetti Straps because they were working out together and making all kinds of noise about elbow angle and wrist inversion and so forth. Now, you all know I'm not one to pay attention to others and criticize
but SS was teaching BG the gayest bicep exercise I've ever seen, at least for this week. It's seated facing the wrong way on the lat pulldown with a rope attachemt, and then bring it down by your ears. Supposedly this 'really makes your bicep peak pop'. 
blut wump
New member
I'm sorry to hear about your dog. Having a pet put down is one of the hardest things.
Regarding your back, do you stretch out your hamstrings after your workouts. Reverse hypers can also help to stretch the area although some suggest that they are contra-indicated due to shearing forces around the sacro-illiac joint. I've occasionally found them useful to open things out.
Start with hamstring stretches after every workout for a while and see whether it helps. Do you do much abs work? Abs and posterior chain need to be in balance.
Nice deads, as ever.
Regarding your back, do you stretch out your hamstrings after your workouts. Reverse hypers can also help to stretch the area although some suggest that they are contra-indicated due to shearing forces around the sacro-illiac joint. I've occasionally found them useful to open things out.
Start with hamstring stretches after every workout for a while and see whether it helps. Do you do much abs work? Abs and posterior chain need to be in balance.
Nice deads, as ever.
