Here's my DF 5 x 5, modified

[Jim Ouini]

Thanks for the kind words about my dog. It's much appreciated.

Re: my back, I do a quick hammy stretch after each workout - it's not super intense, just some lying on the back static stretching. Then some lower back stretches to finish off.

Rev hypers with a light mini band for reps once/week, those feel good. Core work consists of situps once per week, not much TVA stuff, though.

I think I'll step up the stretching a bit and see how that feels. Like I said once I loosen up it feels just fine - but the day before the workout I have a hard time believing I'm going to be deadlifting the next day.

 

[Jim Ouini]

Week 7 Day 3

Squat 1 x 3
135 x 8, x 1
185 x 2 x 2
225 x 2 x 1
255 x 1
275 x 3
295 x 3
315 x 3 (no belt full squat PR)

Was worried about my aformentioned back, and did lots of loosening up and other histrionics before starting. Anyway, 315 was OK, better than 295 actually. Right next to me some guy was doing 335 quarter squats in the Smith while wearing a belt, so I felt motivated to get my reps. It helped, although I didn't thank him

Bench 3 x 3
bar x 8
135 x 5
185 x 1
225 x 1
250 x 1
275 x 3 x 3

No problem. But had to push, especially 2nd set. 3rd set was better.

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

3rd set form was dicey, had some dipping on my last rep especially.


Reverse Hypers
Light mini x 3 x 15

Felt good on my lower back.

Overall: Good workout. Happy to finally get 315 squat outta my head and hopefully I can move onward and upward. Bench is coming along nicely, I'd like to try a 295 single in the near future.

Next week will be tough, very tough.

 

[anotherbutters]

Awesome work on the 3 plate squat Jim. Congrats!

Your bench and rows aren't that far behind.

 

[blut wump]

Congrats on the three plates. It's a satisfying milestone on any lift but to get it on squats after the massive changes in form and style we've gone through is particularly special. There are also few of us who would go for it beltless. Congrats.

 

[Jim Ouini]

Thanks guys. Looking back at my previous run I did 315 in Week 9 with a belt for 3 very hard reps. The last rep was a real struggle IIRC. This time around it was hard but doable and no belt.

It's funny, I used to do 3 plates above parallel squats for 'back off sets' of 10 reps I'm sure if I saw myself now I'd laugh and snicker.

 

[Jim Ouini]

Week 8 Day 1

Squat
bar x 8
135 x 2 x 5
185 x 2 x 2
225 x 2 x 1
255 x 1
285 x 1
315 x 3 x 3

Did OK, it's a no belt full squat 3 x 3 PR Got good depth but on 1st set I had too much weight on my toes instead of my heels at the bottom (even with oly shoes ). Did better my 3rd set.

Bench
Bar x 20
135 x 5
185 x 2
225 x 3
260 x 3
290 x 3 (PR)

290 felt great. 1st and 2nd reps felt really strong. 3rd rep I had to push but it was solid.

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

225 was perfect form. 245 was a little less perfect. 270 was 'eh'.

Overall: Good workout. Bench felt great but have to keep an eye on my squat form.

 

[Jim Ouini]

Week 8 Day 2

Ouch. My back hurts (see below)

Dead
bar x 15 (RDL)
135 x 8
225 x 2 x 2
275 x 2 x 1
315 x 1
365 x 1
405 x 1
435 x 2 (quit)

Well the sore lower back finally caught up to me. My back was tight since I had to drive for about 2hrs total before getting to the gym. I thought it had loosened up as it has the past couple weeks but I should've known something was up when 365 felt really heavy. Anyway, I did 2 reps at 435 and just left it there. After that I could barely strip the weights. It wasn't a sharp pain or anything, just really really sore/tight/achey. So of course I had to try push press next

Push Press
bar x 10
95 x 3
115 x 1
135 x 1
165 x 3 x 3

Really had to be careful with these. The dicey lower back made them very tough since I had problems tranferring force from my leg drive. All reps were slow slow lockout.

Chins
45 x 3 x 3

Hardest part was lifting the 45 lb dumbell into position because of my back

Skipped dips since there was no way I'd get 90-100 up into position.

Overall: it feels slightly better right now a couple hrs later. I've been moving around but bending over is tough. I'm a little scared of waking up really stiff tomorrow morning. Friday's workout is up in the air.

 

[blut wump]

Take care with the back. You always have the option of moving Friday to Monday if you're starting to get loaded again.

Nice work on the pushpress with a sore back. That must have taken a lot of willpower with the triceps.

 

[Jim Ouini]

It is very stiff and sore today, I can barely bend over and it hurts to sneeze. I definitely think I did something.

I'll take tomorrow off and let be what may this weekend. I think some rest may be in order.

Nice work on the pushpress with a sore back. That must have taken a lot of willpower with the triceps

All tri's and stupidity

 

[Jim Ouini]

Week 8 Day 3

Well my back's been pretty sore past few days. Already decided to cut this run short, maybe try for some bench PR's, and start healing up. Debating if I should go today and in the end I went in just to see if it'd loosen up.

Front squat w/bar only
4 x 12

Just trying to loosen up. Felt good, for a brief, fleeting moment I contemplated some back squats but my senses returned, thankfully.

Bench 3 x 3
bar x 20
135 x 6
185 x 2
225 x 1
255 x 1
280 x 3 x 3

Hard but reps never in doubt.

Reverse Hypers
Light mini x 4 x 15

This weekend I'll do the ice/heat thing on my back, we have an inversion table that I've been using that feels good in short stints.