Here's my DF 5 x 5, modified

[Anthrax Invasion]

Point them to EF so we can school them. People should be better educated if they're going to pursue lifting in any fashion. Either that, or kicked out of the gym for being complete fucking morons.

 

[Jim Ouini]

Week 4 Day 1

Squat 5 x 5
275 x 5 x 5

Wore my belt, made it easier. Not as easy as last Friday until my last 2 sets - not sure why exactly, maybe I finally got into a groove.

Bench 1 x 5
bar x 10
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
260 x 4 (missed 5th rep, spotter had to tap)

First 3 reps at 260 felt pretty good, then I hit the wall. Oh well.

BB row 1 x 5
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
260 x 5

Had to use some body english on last set. Quite a bit, actually.

Powershrug (from hang) 1 x 5
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
455 x 5

Up to 405 felt good, got good shrug action. 455 hang wasn't hanging as low as the others, though.

Weighted Hypers
80 x 3 x 8

Weighted Decline Situps
25 x 3 x 10

Switched to 1 set of incline db curls 35 x 10 and incline db tricep extensions 35 x 9

Tough workout, got started late but it actually it helped me push the workout along a little faster.

 

[JL_204]

Has your BB row and your bench always been close to the same???

My BB row hasnt quite caught up yet, even after two 5x5 cycles. I must have some muscle imbalance issues.

 

[Jim Ouini]

Well I only started rowing - real BB rowing - when I started 5 x 5 a few months back, and I was pleasantly surprised that it was close to my bench.

This time around I've kind of made a conscious effort to keep 'em close, because of the balance thing. Although like I said my form wasn't perfect last set, FWIW

 

[Jim Ouini]

Week 4 Day 2

Front Squat
bar x 2 x 5
135 x 2 x 3
185 x 1
225 x 3 x 2
225 x 4 x 4
225 x 3



Anyway, was supposed to do 225 x 5 x 5 but had a bunch of rack problems at this weight. So it took a few sets to get in the groove and be able to get 4 before I lost my rack. So I just did what I had to do to get the volume in. Oh well.

Romanian DL
bar x 8
135 x 5
225 x 2
315 x 1
365 x 1
405 x 5 x 5

Hard. Had a few reps where I couldn't get the hips back as far as I wanted.

OHP
bar x 5
95 x 1
125 x 3 x 5 (failed on last set, 5th rep)
115 x 2 x 5

Tried the contract the trap thing and it seemed to help until I got tired. Plus I had no legs so I couldn't use any drive. So maybe I worked my shouders more this workout

Chinups, shoulder width
25 x 5 x 5

Pretty difficult, barely got to chin level last set.

Dips
70 x 2 x 8, 1 x 7

Hard; failed last rep again.

Skipped situps and arms. Had to meet my wife for dinner and was already running late due to prolonged front squat session.

Pretty grueling workout to be quite honest. I was halfway through RDL's thinking 'I'm done'. But I can smell BW's 50 K coming my way so I used my bulldog determination to get through it

 

[Numani]

would not be too hard regarding front squat.
most people keep it to 3 reps /set tops. maybe try 8sets of 3reps instead.

 

[blut wump]

I was halfway though counting it out when I saw this post so I put it back on the shelf and made room for your 50 Karmas beside it. Don't forget to add taxes in.

It looks like you're well into loading. You're going to explode after the deload. I'd agree on the front squats for triples but that's not an issue after this week.

Good luck for the last day of volume.

 

[Jim Ouini]

would not be too hard regarding front squat.
most people keep it to 3 reps /set tops. maybe try 8sets of 3reps instead.

Tried that earlier and I liked it, but took too long as part of this program, since I'm not known for being speedy between sets

Really, the first rep or three are no problem, I feel strong and rack feels solid. Then it all goes to hell...

It looks like you're well into loading. You're going to explode after the deload. I'd agree on the front squats for triples but that's not an issue after this week.

Good luck for the last day of volume.

Thanks BW, I certainly hope this DF stuff works

 

[Jim Ouini]

Week 4 Day 3

Squat 1 x 5
bar x 2 x 5
135 x 2 x 3
185 x 5
205 x 5
225 x 5
255 x 5
285 x 5 (belt)

Much harder than 275 last week, still got'em though.

Bench 5 x 5
bar x 8
135 x 5
185 x 1
225 x 1
255 x 4 (no spotter, didn't want to risk 5th rep)
250 x 2 x 5
245 x 2 x 5
225 x 5

Just realized I was supposed to repeat 250 again. I thought for sure it was 255 I did last week. I have to check my logbook again. Oh well, maybe that explains it, although I felt really really weak benching today. I figured it was overtraining as per the plan although maybe not quite this much

And oh yeah some lady asked me to remove the plates some knucklehead left on the hammer strength chest press, took some energy out of me

BB row 5 x 5
bar x 8
135 x 5
185 x 1
235 x 5 x 5

Hard, felt kind of lightheaded afterwards.

Powershrug (from hang) 5 x 5
425 x 5 x 5

Heavy, shrug action was good though.

Weighted Hypers
85 x 3 x 8

Weighted Decline Situps
25 x 3 x 10

Skipped arm work, too tired. I'm glad volume phase is over, pretty grueling. Honestly I can't remember if Korte was harder or not. Anyway, I'm thinking I need to up my cals now. I weighed myself after the workout and weighed in at 203. I've been eating maintenance and need to support some muscle growth so I'm going to make a concerted effort to get 200g protein per day and whatever cals needed to get into surplus, something like 4400 off the top of my head.

BW: I decided after that pathetic benching today that you can keep your 50 K

 

[blut wump]

Maybe you'll settle for a K hit instead. It's worth just the same but you get more.

Congrats on ploughing through, you sound beat up. Just dream of the holiday to come.