Here's my DF 5 x 5, modified

[Guinness5.0]

B-diddy is probably right, Friday is going to be a looong workout.

i think you should do bis monday and tris friday or vise versa. Friday's gonna be goofy otherwise.

 

[Jim Ouini]

You mean goofy in terms of length of workout? or something else, like workout design?

Maybe I should do BB curls monday, dips on Wed and skullcrushers on Fri?

Starr had all the 'beach work' on Fri, including dips, but I may be at the gym for 3hrs

 

[Guinness5.0]

Just that it'd be so damn long. I think that the arm stuff is (or at least should be) inconsequential from a load standpoint, but having the one marathon workout would bug me. More personal preference than anything else IMO.

 

[blut wump]

I fel queasy just looking at that Friday workout and imagining week 4.

With the weighted hypers. If the bar on your neck is bothering you, maybe you could consider hugging a DB to your chest. BTW it's odd to be seeing a 5x5 again, in a refreshing way.

 

[Jim Ouini]

Ok guys thanks for the input.

I think I'll do bb curl on Monday, dips and skullcrushers on Wed. Or something like that

As far as hypers I felt like the bar would make it harder, I might be wrong. May have to go back to the db.

BTW it's odd to be seeing a 5x5 again, in a refreshing way.

Isn't it though. As I said it's been hard to transition out of Korte, I keep thinking I'll only go up 5 or 10lbs next week.

 

[Anthrax Invasion]

Could always do one set of dips, curls, and skullcrushers M/W/F. Adds up to three sets a week, would probably pronounce the summation effect of training and keep your arms more pumped, while allowing you to allot the workload equally. Three sets of triceps could be lackluster after any kind've pressing. A single set, though, could be done with easy.

HST advocates would certainly approve of a set three times a week.

 

[Jim Ouini]

Week 1 Day 2

Front Squat
bar x 2 x 5
135 x 2 x 3
165 x 5 x 5

Hey it's only Week 1 Anyway they were OK, tried different tempos like pausing at the bottom and also just up and down real quick. I think I like the up and down Not sure I really like 5 reps, I'm considering 12 x 2 or something like that, especially as it gets heavier. Any thoughts? Or should I just pull my panties up and stick with 5 x 5?

Romanian DL
bar x 8
135 x 5
225 x 2
275 x 1
315 x 5 x 5

Pretty easy concentric, had to concentrate on the eccentric, mostly keeping my shoulders back. Probably could've started higher, I'm aiming for 420-ish 5 x 5 in Week 4.

OHP
bar x 5
95 x 5

Not feelling great about this lift, so I started real light since I wanted to get my reps in. By the 3rd set I settled on an ever so slight leg drive and that really helped, sailed on through the 2 sets.

Chinups, shoulder width
BW x 5 x 5

First 3 were laughingly easy. Last 2 sets pathetically hard.

Dips
25 x 3 x 8

Easy, mostly being careful about my shoulder.

Weighted Decline Situps
10 x 3 x 10

Overall good workout. About 1hr 45 min. I told a couple guys I know I'm doing BB curls and skullcrushers on Friday, one of them said 'It's about time, you need it'

Next week I'll probably spread out the arm stuff like you guys suggest.

 

[Jim Ouini]

Not sure I really like 5 reps, I'm considering 12 x 2 or something like that, especially as it gets heavier.

I seem to be limited by my rack when I go for 5 reps. So for example, I'd probably lose my rack at 225 x 5, and would likely think about dropping my weight to 205.

Whereas I'd start thinking about going up to 245-55 if I was going for 2 reps.

So in terms of total load, it'd be something like:

205 x 5 x 5 = 5125

245 x 12 x 2 = 5880

On the other hand, I only do this lift once per week and will drop it after Week 4, so maybe not so concerning.

 

[Jim Ouini]

Week 1 Day 3

Squat 1 x 5
bar x 2 x 5
135 x 2 x 3
165 x 1
195 x 1
195 x 5
225 x 5
255 x 5

I forgot I was supposed to pyramid up with 5 reps. I caught the error at 195 so I just repeated the weight and took it from there.
255 maybe harder than week 1 should be. Again, will have to keep an eye out and maybe only go up 5-10lbs/week.

Bench 5 x 5
bar x 8
135 x 5
185 x 1
205 x 5 x 5

About right. Wrist started bothering me, ironically during squats, and felt a twinge during bench.

BB row 5 x 5
bar x 8
135 x 5
165 x 5 x 5

Maybe undershot these. Pretty easy but trying to reign it in after heavier- than-it-should be squats.

Powershrug (from hang) 5 x 5
135 x 5
225 x 5
315 x 5 x 5

Used snatch grip. Easy.

BB curls
55 x 3 x 10

Skullcrushers
65 x 2 x 10, x 8

Hadn't done these in eons. I thought I'd suck at these, and, well, I was right.

Weighted Hypers
55 x 3 x 8

Used db this time. No problems.

Weighted Decline Situps
10 x 3 x 10

Overall, might've messed up some weights this week, I'll have to dial it in next week with some conservative jumps on squats and bench, and maybe larger in powershrugs and rows.

 

[Anthrax Invasion]

You pull some pretty impressive weights. What are your 1 or 5 RMs?