Here's my DF 5 x 5, modified

[Jim Ouini]

Speaking of OH squats, I tried some again with a 'standard' bar at the gym on Friday - I think it weighs 12lbs or so.

I was able to finally get as low as my front squat but my friend pointed out to me that I was really twisted up - my left arm was way forward of my right arm. Kind of interesting because on my pathetic military press I feel I have problems locking out with my left arm, even with light weight.

I think I'm going to do some light OH squats during my warmups just to practice, maybe it'll help with some shoulder flexiblity/stabilization issues.

 

[anotherbutters]

I think it was Musketeer who said he uses them as warmups before his back squats. I think that's a pretty good idea as the weight's always going to be a lot lower.

I just tried a few with a table leg that I happen to have handy (don't ask) and I found it difficult to keep my arms back whilst arching my back in order to keep it above my head when in the hole. It feels a lot more natural to have the bar slightly in front of me, or do I just need to be a bit more bendy?

EDIT: FYI, my back feels 100% better now, with no pain at all, but I still have a follow-up chiro appointment tomorrow. Can't wait to get back into it (albeit slowly).

 

[blut wump]

This is too perverse. I also tried them last week.

I found it helped a lot to tilt my body ever so slightly forwards. I spent a while practicing with an Oly bar and, during the early sets, I had the same problem of finding it difficult to keep my arms back. Just keep practicing. I found a reasonable groove within a few sets. The feeling on passing parallel at first was odd.

 

[Jim Ouini]

I'm always amazed by what these guys on the Ironmind videos can lift overhead, whether it's pressing, squatting or snatching.

They must practice a lot.

 

[Jim Ouini]

Week 3 Day 1

Squat 5 x 5
bar x 2 x 5
135 x 2 x 3
185 x 2
225 x 1
255 x 5 x 5

Hard, although they got a little easier as I went along.

Bench 1 x 5
bar x 8
135 x 5
165 x 5
185 x 5
225 x 5
255 x 5

Hard. Barely got the fifth rep at 255, really had to grind it. My friend said that's the 'hardest I've ever seen you work benching'

BB row 1 x 5
bar x 8
135 x 5
165 x 5
185 x 5
225 x 5
225 x 5
255 x 5

Hard again Had to use some body english on the last set.

Interesting I did 255 on squat, bench and row today, didn't plan it that way.

Powershrug (from hang) 1 x 5
135 x 5
225 x 5
275 x 5
315 x 5
385 x 5
435 x 5

Heavy, felt good though. Shrug part was better.

Weighted Hypers
75 x 3 x 8

Weighted Decline Situps
20 x 3 x 10

Switched to 1 set of incline db curls 30 x 10 and incline db tricep extensions 30 x 10 Mostly for elbow/wrist preservation.

Tough workout. BW: the bet is 25 K per week, right?

 

[blut wump]

For a Korte veteran, anything is possible.

Sounds like a tough workout to get you in the mindset for next week.

 

[Jim Ouini]

Yeah it was tough, I looked at my log from my 2nd 5 x 5 and my bench and I think OHP and BB row were same or higher. Squats kind of a wash since I my depth is a lot better now.

The thing about Korte is that in the prep phase the intensity was low and the volume was really high. In the comp phase the volume was really low and the intensity was high (as you know very well) - not much work inbetween.

Basically, I feel like I got weaker in this range after Korte (~80 1RM x 5)....

 

[blut wump]

I was thinking the same for a little while but a deload week took care of it. It was a nasty shock to have considered the Smolov and failed to complete day 1 but I was definitely squatting on tired legs.

It could be that an improved squat form means that you're doing more work on the squats than before and so the other lifts are suffering slightly because of it.

 

[Jim Ouini]

It could be that an improved squat form means that you're doing more work on the squats than before and so the other lifts are suffering slightly because of it.

Could very well be, some quarter squats sure sound good right now

On a related note, front squats are a lot more taxing to me than light back squats, I know I'm knackered by the time I finish. So Wednesdays are no joke. OTOH, week 5 should be a real holiday.

 

[blut wump]

Lol, these dual-factor programs all have that in common. They start nice and easy and then all that matters is reaching the deload week. Of course, that doesn't include the Smolov.