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RipStone's 5x5-GFH journal

R

RipStone

New member
Starting Madcow2's version of Bill Starr's 5x5 program tommorow. Here is the source link...

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

I will be doing deadlifts instead of high pulls and bent over BB rows instead of powercleans. I wish I knew how to perform cleans and pulls, but I dont so I am not including them.

Here are my baseline stats...

19 years old
5'8"
161lbs(as of yesterday)
10-12% bf

Natural lifter. I have been training correctly for about 6-8 months. Before that, I was lifting for about a year and a half, but didn't know much about lifting theory and how it would optimize my results. Started to read up on lifting theory and since then I have put on a good deal of muscle. My last 10 week DFT cycle(4 day upper/lower body routine using DUP) I put on 8lbs, mostly muscle.

current 5 RMs
deadlift: 245lbs
squat: 225lbs
bench press: 175lbs
rows: 135lbs
chins: BW+15lbs
OH press: 115lbs
 
Monday, Week 1

(all loads in pounds)

squats:
-95x5
-135x5
-165x5
-185x5
-210x5

bench press:
-95x5
-125x5
-140x5
-155x5
-165x5

BB rows:
-55x5
-85x5
-100x5
-115x5
-125x5

weighted hypers:
-50x12
-50x12
-50x12

Abs; weighted full sit-ups(I do these with my feet under a hammer strength machine, knees bent, real slow negative where I squeeze like hell, and with a DB on my chest)
-50x12
-50x10
-50x10

Comments:
Good workout. I defintley left some weight in the bag for my top sets on the core lifts. I figured this was a good idea so I am ramp the weight up as the weeks go on. I rather get all the reps in now too.
 
RipStone said:
Monday, Week 1

(all loads in pounds)

squats:
-95x5
-135x5
-165x5
-185x5
-210x5

bench press:
-95x5
-125x5
-140x5
-155x5
-165x5

BB rows:
-55x5
-85x5
-100x5
-115x5
-125x5

weighted hypers:
-50x12
-50x12
-50x12

Abs; weighted full sit-ups(I do these with my feet under a hammer strength machine, knees bent, real slow negative where I squeeze like hell, and with a DB on my chest)
-50x12
-50x10
-50x10

Comments:
Good workout. I defintley left some weight in the bag for my top sets on the core lifts. I figured this was a good idea so I am ramp the weight up as the weeks go on. I rather get all the reps in now too.
Click to expand...

Awesome workout ripstone, I like how you pyramided the weight up, I gotta do it like that, Looks perfect.
 
young_squatter said:
Awesome workout ripstone, I like how you pyramided the weight up, I gotta do it like that, Looks perfect.
Click to expand...

Thanks bro. I hope I did it "perfect".

Do any of you vets have an opinion on this workout today....does it look like I prymaided the weights right? Also, is it ok that my top sets were pretty easy to do today? My idea behind this was to make sure I get all the reps in by starting out lighter. Then I can ramp the load up next week and so on.
 
I'm no vet, I work with computers, but let's see...

I generally start the first set off at about 60-65% of the top set and spread them out evenly. Maybe with a bit more of a gap before the top set to give me some breathing room. Everyone's different though. Some people will get away with starting off at 70 or 75%, some at 50%. Play with them over the first few weeks. If they feel too light to start with, increase them the next week. If you feel too tired when trying the top set, decrease them. Getting the top set for the PR is the important thing - you don't want to be too tired that you miss it.

You started your bench much higher than squats and rows, percentage wise. If they felt pretty light, try starting them a little higher next week.

On bench, I might have done 95, 115, 130, 145, 165. Your 155 set was a bit close to the 165. If 165 was a PR you were attempting, 155 might have left your muscles too tired to get it.

It's a good idea to start light on the first week, just to get used to it and ask questions like the one above. Congrats on day one. Keep at it :)
 
anotherbutters said:
I'm no vet, I work with computers, but let's see...

I generally start the first set off at about 60-65% of the top set and spread them out evenly. Maybe with a bit more of a gap before the top set to give me some breathing room. Everyone's different though. Some people will get away with starting off at 70 or 75%, some at 50%. Play with them over the first few weeks. If they feel too light to start with, increase them the next week. If you feel too tired when trying the top set, decrease them. Getting the top set for the PR is the important thing - you don't want to be too tired that you miss it.

You started your bench much higher than squats and rows, percentage wise. If they felt pretty light, try starting them a little higher next week.

On bench, I might have done 95, 115, 130, 145, 165. Your 155 set was a bit close to the 165. If 165 was a PR you were attempting, 155 might have left your muscles too tired to get it.

It's a good idea to start light on the first week, just to get used to it and ask questions like the one above. Congrats on day one. Keep at it :)
Click to expand...

Yah, I figured I wouldn't have a problem with getting the rep in with 165 in so that is why I did 155 on the 4th set....kinda to increase the load for the day.

Thanks for the help. I am sure I will have lots of questions as the weeks progress.
 
Week 1- Tues

Cardio: 30 mins on treadmill at 10.0 incline, 3.5 mph

comments: sweaty, boring, SportsCenter

On a side note, I tried Instone chocolate protein pudding today and it was really good. I am not that big on supps, but this become be a staple.
 
RipStone said:
Week 1- Tues

Cardio: 30 mins on treadmill at 10.0 incline, 3.5 mph

comments: sweaty, boring, SportsCenter

On a side note, I tried Instone chocolate protein pudding today and it was really good. I am not that big on supps, but this become be a staple.
Click to expand...

Awesome, I used to always eat those protein pudding, they are awesome, chocolate is the best but vanilla is also very good.
 
Week 1-Wed

squats:
-95x5
-135x5
-165x5
-165x5
-165x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
80x5
95x5
110x5

deadlifts: (I used to hate deadlifts, but I started lifting sumo style and now I love them)
135x5
175x5
205x5
235x5(this set was suprisngly easy)

chins: (not on the orginal plan, but I wannted to add a vertical pull movement. I perform these underhand with my grip just inside shoulder-width)
BW+10x5
BW+10x5
BW+10x5(form got a little sloppy on the last rep so I dropped the weight)
BW+7.5x5
BW+7.5x5

ab work:

hanging-twishting leg raises: BWx10, BWx10
twisting rope cable crunches: 70x20, 70x20

comments: good workout overall. again, i kept thing kinda light and went 5-15lbs under my repective 5 RMs.

questions:
1. how much weight should i go for on my triple bench, squat, and row? it says a 2.5%increase from monday's top set, so my poor math skills say I should aim for a 215 squat, 170 bench, 130 row(rounding off a little). Does that sound about right? And then for monday I would use my triple weight from friday's workout for my top set of five?

2. next wed for chins, should I am for all sets at BWx10?

3. Is it ok that my max set for OH press and DLs were fairly easy today? keep in mind that my max sets are below my current 5 RMs. basiclly, is the progression ok that I will be hitting my current 5 RMs on about the 3rd week?

thanks
 
Sounds like you're a bit like me - the submaximal stuff is hard for us to deal with. I think you're doing fine and this is gonna get tough soon enough.
 
RipStone said:
Week 1-Wed

squats:
-95x5
-135x5
-165x5
-165x5
-165x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
80x5
95x5
110x5

deadlifts: (I used to hate deadlifts, but I started lifting sumo style and now I love them)
135x5
175x5
205x5
235x5(this set was suprisngly easy)

chins: (not on the orginal plan, but I wannted to add a vertical pull movement. I perform these underhand with my grip just inside shoulder-width)
BW+10x5
BW+10x5
BW+10x5(form got a little sloppy on the last rep so I dropped the weight)
BW+7.5x5
BW+7.5x5

ab work:

hanging-twishting leg raises: BWx10, BWx10
twisting rope cable crunches: 70x20, 70x20

comments: good workout overall. again, i kept thing kinda light and went 5-15lbs under my repective 5 RMs.

questions:
1. how much weight should i go for on my triple bench, squat, and row? it says a 2.5%increase from monday's top set, so my poor math skills say I should aim for a 215 squat, 170 bench, 130 row(rounding off a little). Does that sound about right? And then for monday I would use my triple weight from friday's workout for my top set of five?

2. next wed for chins, should I am for all sets at BWx10?

3. Is it ok that my max set for OH press and DLs were fairly easy today? keep in mind that my max sets are below my current 5 RMs. basiclly, is the progression ok that I will be hitting my current 5 RMs on about the 3rd week?

thanks
Click to expand...

Awesome workout rip, you did everything the way it was suppose to be done

For bench you could go to 170, but keep in mind there is no way your going to be able to increase your bench 5 lbs each week, When I talked to mark he told me to aim to increase the bench press only 1-3lbs a week because it goes up very slowly, for squats you should try to add anywhere from 2-10lbs a week to them. ANd for rows they also go up slow like the bench.

For chins you should be aiming to do 5x5 with the same weight, if you dont get 5x5 with the same weight then keep the weight the same and come back next week and try it again, once you get 5x5 with the same weight increase the weight and try to get 5x5 once again.

HOPE THIS HELPS.
 
young_squatter said:
Awesome workout rip, you did everything the way it was suppose to be done

For bench you could go to 170, but keep in mind there is no way your going to be able to increase your bench 5 lbs each week, When I talked to mark he told me to aim to increase the bench press only 1-3lbs a week because it goes up very slowly, for squats you should try to add anywhere from 2-10lbs a week to them. ANd for rows they also go up slow like the bench.

For chins you should be aiming to do 5x5 with the same weight, if you dont get 5x5 with the same weight then keep the weight the same and come back next week and try it again, once you get 5x5 with the same weight increase the weight and try to get 5x5 once again.

HOPE THIS HELPS.
Click to expand...

Thanks bro. That does help some.

I am wondering though since I did not use the same weight with chins this week, if I should bump it up next week and try and get BW+10 on all sets. This week I did BW+10 for my first three sets, but my form got sloppy on the last rep of the 3rd set so I decided to drop the weight and focus on perfect form.

I don't think 170x3 will be any probelm and I guess that is my conern. But as Guinsess5.0 said, it's gonna get harder down the line so I think it's ok that I am working with loads under my current 5 rep maxes(see the 1st post in my journal for those numbers). Just wanna make sure though that working under my current 5 RMs isn't gonna cause me to get weaker....??
 
RipStone said:
Thanks bro. That does help some.

I am wondering though since I did not use the same weight with chins this week, if I should bump it up next week and try and get BW+10 on all sets. This week I did BW+10 for my first three sets, but my form got sloppy on the last rep of the 3rd set so I decided to drop the weight and focus on perfect form.

I don't think 170x3 will be any probelm and I guess that is my conern. But as Guinsess5.0 said, it's gonna get harder down the line so I think it's ok that I am working with loads under my current 5 rep maxes(see the 1st post in my journal for those numbers). Just wanna make sure though that working under my current 5 RMs isn't gonna cause me to get weaker....??
Click to expand...

It wont cause you to get weaker, it will actually give your body a little time to repair itself and you will might actually be stronger.

Next week on chins do 5x5 with your BW+10lbs, If you only get 3 sets of 5 with good form then do the other sets for as many reps as you can until you can no longer do it with good form. If you do get all 5x5 with good form then increase the weight, if not keep it the same until you get 5x5 with good form.
 
I'd probably jump 5lb to 170 on bench, since your 5RM is 175. Then slow it down, so something like 172/3, then 175 and go up 2-3lb per week from there, depending on what small plates you have.

When you choose the weight for the triple, do it with the 5 rep workout on the following Monday in mind. The idea is to get 5 reps on Mondays, not set a triple PR on Friday. I usually find the triples just as hard as the 5 reps on Mondays though, so for me it's usually is a triple PR followed by a 5RM, then another triple PR, etc.
 
Thanks YS and Butters.

So for my triple for bench on friday I will do 175 cus my gym only has 2.5lbs plate incriments. Unless it would be alright to have 2.5lbs more on one side of the bar? I am gonna buy some small plates eventually too.

How bout the row and squats triple numers? Those look too low for now also?
 
Play the increases by ear. If they feel easy, bump by a larger amount. If they're tough, a smaller amount. The thing to always have in mind is that it's easier to keep making small increases than it is to get going again if you stall. It's a balance between being greedy and the risk of stalling.

With your 5RMs in mind, you have another 15lb to play with on squat, and 10lb on bench and rows. You could increase squat by 10lb and the other two by 5lb next (for Friday's triple and 5 reps on Monday). Then after that, increase them all by 5lb, so you'll be on your 5RM for all of them.

Or you could increase them all by 5lb each week, so you hit your squat 5RM the week after you reach the bench and row 5RM.

Once you reach your 5RM weights, I'd increase squats by 5lb per week and the other two by a smaller amount if you can get hold of some smaller plates (so you do 5lb every two weeks).
 
A set of small plates is an amazing investment; definitely get them as soon as you can. Since you're limited to 5-pound jumps this week, I'd say playing it safe on rows with 130 would be the best way to go. As for squats, your first four sets are pretty well spaced and probably won't leave you so fatigued that you'd have to worry about not getting 220 for the appropriate reps on Friday and Monday.

This applies more to future weeks when first-week conservatism isn't a factor and the incremental plates give you more control, but don't be afraid to adjust the weight of the triple a bit from what you'd planned in advance or what the 2.5% guideline yields based on how the fourth set feels.
 
Thanks everyone. I am gonna try for this on Fri...

squat: 220x3
bench:175x3
row: 130x3

Then or course those will be the the same loads I will attempt for my max set next Mon.

I am gonna purchase those plates too so I can make the appropriate increases in later week, thanks.
 
Week 1- Thursday

Cardio/GPP session:

-4 sets of farmers walks with 90lbs DBs, 25-45sec each set, no chalk

-18mins HIIT cardio on eliptical machine, 4min warm up, 30 sec sprint, 1min active recovery period, 3 min cooldown

comments: short intense workout. I love the looks I get when I do farmers walk. Especially from the dudes doing girl curls, hehe.
 
young_squatter said:
Awesome work man, For farmers walk do you just walk around the gym?
I should start doing those.
Click to expand...

Basiclly, yah. There is a long walk way in my gym and I do them there. Get some weird looks though, but I dont give a poop.
 
Week 1-Friday

squats:
-95x5
-135x5
-165x5
-185x5
-220x3 TRIPLE
-165x8 BACK-OFF

bench press:
-95x5
-125x5
-140x5
-155x5
-175X3 TRIPLE
-140X8 BACK OFF (was feeling really strong when doing this set, so for the last 2 reps I did rest pause reps :) )

BB rows:
-55x5
-85x5
-100x5
-115x5
-130x3 TRIPLE

Parallel bar dips: (elbows in)
-BWx10
-BWx10
-BWx11 (didnt add weight to these today just to gauge where I am at, next week I'll add 10lbs)

Biceps Isolation(standing alt. DB curls):
-20sx10
-20sx10
-20sx10 (nice to get some lactic acid, hehe)

Triceps Isolation(overhead rope exstensions):
-50x10(kinda light)
-55x8
-55x8

Comments: very pleased with this workout. My form was perfect with the triples and did them with relative ease. I realluy enjoyed the two back off sets as well. Can't wait for Monday! :)
 
good

Read up on the program he links to at the top of the damn thread and you'll know why the triple is there.
 
I was about to ask why you didn't do a back-off set for the rows, but since you aren't the type to forget about or just blow off a set, I decided to double-check the program description. And, to my surprise, it's inconsistent on the matter. In the "#x#" portion there's none listed but the written description for Friday says to do a back-off set after "the big triple". Since you're doing a triple for the rows and the structure parallels that of squats/bench in everything except this, the written description is almost certainly the one to go by. I'm pretty sure everybody doing the single-factor (myself included) has been doing a back-off set on rows. Unless madcow or someone else chimes in with an explanation of why (rather counterintuitively) ending with the triple is correct, you should add it next week.
 
Cynical Simian said:
I was about to ask why you didn't do a back-off set for the rows, but since you aren't the type to forget about or just blow off a set, I decided to double-check the program description. And, to my surprise, it's inconsistent on the matter. In the "#x#" portion there's none listed but the written description for Friday says to do a back-off set after "the big triple". Since you're doing a triple for the rows and the structure parallels that of squats/bench in everything except this, the written description is almost certainly the one to go by. I'm pretty sure everybody doing the single-factor (myself included) has been doing a back-off set on rows. Unless madcow or someone else chimes in with an explanation of why (rather counterintuitively) ending with the triple is correct, you should add it next week.
Click to expand...

IN the orginal layout it says "Powercleans – 4 sets of 5, 1 triple". I switched PCs for rows and assumed that I didnt need to do the back off set since it wasnt listed. But now that I am thinking about it, no one would do higher rep work with PCs so I guess thats why it wasnt listed in the orginal layout.

Good catch...I'll add it next week...thanks.
 
Week 1-Sunday

GPP work: farmers walks- 90lb DBs x 2 50 sec walked, 95lbs DBs x 2 25 sec walks(no chalk).

Cardio: 10mins on ellipitcal trainer, 20 mins on inclined treadmill; 3.6mph, 8.5incline

10mins of stretching

comments: good workout. i weighed myself and i dont know why but the scale said i was down 1lb from last week. the thing is that last week i think i was carrying some extra water weight cus i gained 2lbs that week. so i think i am just back to moy normal/non-bloated weight now....hopefully. just in case, i am eating super high carb post-workout meal right now, lol.

Cant wait for my max sets tommorow!
 
Monday, Week 2

(all loads in pounds)

squats:
-105x5
-135x5
-175x5
-195x5
-220x5(real happy with this max set)

bench press:
-95x5
-135x5
-150x5
-160x5
-175x5(felt good, not really difficult, but it was tough)

BB rows:
-55x5
-85x5
-100x5
-115x5
-130x5

weighted hypers:
-60x12
-60x11(almost hit failure, so I decided to lower the weight for the final set)
-50x12

Abs; weighted full sit-ups(I do these with my feet under a hammer strength machine, knees bent, real slow negative where I squeeze like hell, and with a DB on my chest)
-55x12
-55x10
-55x10

Comments:
Nice intense workout. I was very pleased with my max sets today. I have a lot on my mind today(college crap) so I really had to get that out of my mind for an hour and focus on lifting.
 
Awesome workout rip, Have you seen your best results stopping short of failure?.

Good luck with your college work today, I had the same feeling last friday when I was lifting, because right after lifting I had a big exam 1 hour later. Very stressful :evil:
 
Looks good.
I'm on wk 3, same routine.
Are you doing chin-ups or pull-ups?

RipStone said:
Week 1-Wed

squats:
-95x5
-135x5
-165x5
-165x5
-165x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
80x5
95x5
110x5

deadlifts: (I used to hate deadlifts, but I started lifting sumo style and now I love them)
135x5
175x5
205x5
235x5(this set was suprisngly easy)

chins: (not on the orginal plan, but I wannted to add a vertical pull movement. I perform these underhand with my grip just inside shoulder-width)
BW+10x5
BW+10x5
BW+10x5(form got a little sloppy on the last rep so I dropped the weight)
BW+7.5x5
BW+7.5x5

ab work:

hanging-twishting leg raises: BWx10, BWx10
twisting rope cable crunches: 70x20, 70x20

comments: good workout overall. again, i kept thing kinda light and went 5-15lbs under my repective 5 RMs.

questions:
1. how much weight should i go for on my triple bench, squat, and row? it says a 2.5%increase from monday's top set, so my poor math skills say I should aim for a 215 squat, 170 bench, 130 row(rounding off a little). Does that sound about right? And then for monday I would use my triple weight from friday's workout for my top set of five?

2. next wed for chins, should I am for all sets at BWx10?

3. Is it ok that my max set for OH press and DLs were fairly easy today? keep in mind that my max sets are below my current 5 RMs. basiclly, is the progression ok that I will be hitting my current 5 RMs on about the 3rd week?

thanks
Click to expand...
 
YS- the college work is coming along, finanlly(stupid group work).

Yea man, I have seen awsome gains leaving 1-2 reps in the bad. I had a long talk with celtic(kev) about it and he told me all the science behind why going to failure is not optimal for growth and strength. It's working so far

ricco- on wed I do close-grip chins. 5x5 with a constant weight.
 
Week 2-Wed

squats:
-105x5
-135x5
-175x5
-175x5
-175x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
85x5
95x5
100x5
115x5( had a brain fart while doing these cus I acciedently did 5 sets instead od 4 sets, but I still managed to have a very good max set! 115 was my 5 RM when I started this routine)

deadlifts:
135x5
185x5
205x5
245x5(245 was my 5 RM when I started this routine. I was happy with this set as I felt like I has another few reps in reserve.)

chins:
BW+10x5
BW+10x5
BW+10x5
BW+10x5
BW+10x5 (very happy cus I was able to do BW+10 with all my sets, which was an improvement on last week. The last rep on the 4th and 5th set were both very challenging, but I got though them.)

ab work:

hanging-twishting leg raises: BWx10
twisting rope cable crunches: 70x25, 80x25
rope cable crunches off box: 40x10

comments: I started out feeling not that great today cus I got a little less leep then I usually do last night, plus I am a little mentally drained from this college project I am working on. Thankfully, I think the carbs kicked in when I was ready to do my max set of OH press and I was able to really focus for the rest of the workout.

questions:

I guess friday is where this routine really starts to get fun :) That is I get to start setting my loads for some PRs come next Monday with my triples this Friday. I am still waiting for my small incriment weight plates to come in and I hope they are here for Friday. if not, I will have to go a little heavier with bench and just go crazy with my sets(lots of screaming of course, hehe :D). Anyway, this is what I was thinking for my triples for Friday. Lemme know what you guys think as far as how the progression looks relative to my old 5 RMs.

squats: 230x3
bench press: 180x3(if weight don't come on) 178x3(if weigts come in)
row: 135x3

Thanks
 
Sounds like a good workout.

RipStone said:
squats: 230x3
bench press: 180x3(if weight don't come on) 178x3(if weigts come in)
row: 135x3
Click to expand...
If you don't get the microplates, go for it. If you fail, just try again the week after at the same weight.
 
Awesome workout man, Im glad to see you enjoying these workouts.

Also if the weights dont come in then you have no choice, just get in your zone and push that 180x3 up like its baby weight. If they come then 177.5x3 is a better choice. Good luck bro
 
Weights look good for Friday. Go ahead and give 180 a shot on bench. Obviously, bench and row progress will generally be smaller than squat/dead in absolute terms, but it's worth seeing if you can make 5-pound jumps before you start increasing by smaller increments and/or settling into setting PRs on a bi-weekly basis.
 
Thanks guys.

Well I got the plates today, but I think I am gonna try for 180 anyway. I am pretty sure 180x3 should be no problem. 180x5....I am just gonna have to try my best, but I might surprise myself. And if I fail on the 4th rep, I guess I can just try for 180x5 next week again. Sound good or should I try for 177 or 178(I can do that now cus the plates are 1lb, 3/4lb, 1/2lb, 1/4lb incriments).

BTW, peopel are gonna think I am loco bringing in plates to the gym, hehe.
 
If you feel you can get 180x3 then go for it, push yourself thats the whole point.

Yeah I took the plates into the gym this week and when I was walking out they thought I was stealing their plates. LOL
 
5lb is a big jump for bench. 5 reps on Monday is the target, not the triple, so if you're confident you can get the 5 reps, go for it. If you think you might miss it, then you'll end up doing 180 in 2 weeks time anyway, so you might as well do the 178 first and get it. It's better to keep the weights moving from week to week and it's pretty motivational to keep setting PRs.

It's good that you've got a range of plates to play with. That will help on the lighter movements like the overhead press. I've only got 1lb and 2.5lb, which makes it difficult sometimes.
 
anotherbutters said:
5lb is a big jump for bench. 5 reps on Monday is the target, not the triple, so if you're confident you can get the 5 reps, go for it. If you think you might miss it, then you'll end up doing 180 in 2 weeks time anyway, so you might as well do the 178 first and get it. It's better to keep the weights moving from week to week and it's pretty motivational to keep setting PRs.

It's good that you've got a range of plates to play with. That will help on the lighter movements like the overhead press. I've only got 1lb and 2.5lb, which makes it difficult sometimes.
Click to expand...

Exactly my thoughts. 180x3 should be no problem, but 180x5....not so much. As you said I wanna keep progressing so I am gonna do 178x3. I am fairly confident I will be able to do that for 5 reps come Mon.

Thanks.
 
if in doubt, its almost always smarter to try for a smaller increase. two of the things people do the most to screw up programs like the one you are on, is to start too heavy, and take jumps that are too big.






RipStone said:
Exactly my thoughts. 180x3 should be no problem, but 180x5....not so much. As you said I wanna keep progressing so I am gonna do 178x3. I am fairly confident I will be able to do that for 5 reps come Mon.

Thanks.
Click to expand...
 
week 2- thursday

GPP/grip work: 2 sets of farmer's walk 90lbs DBs for 40-60secs, 1 set w/ 95lbs DBs from 25secs, static holds w/ 85lbs DB for as long as possible(2 sets apx. 30-45 secs).

cardio: 15mins on elliptical, 10mins on inclined treadmill; 3.6 mph at 9.0 incline.

Glenn- thanks for the advice. Its great to have a person with your knowledge base on this forum and helping guys like me out with their routines.
 
Awesome farmer walks, And great cardio session. Hey rip if I were you I would just increase 2.5 tomorrow. Better safe then sorry. And you can then go for 180 the week after.
 
young_squatter said:
Awesome farmer walks, And great cardio session. Hey rip if I were you I would just increase 2.5 tomorrow. Better safe then sorry. And you can then go for 180 the week after.
Click to expand...

Yea, at first I was leaning toward 180 for tommorow, but I have Glenn Pendalay giving me advice(as well as another butters who is very expierenced with 5x5) so I will take it and go for 177. Wish me luck fellas.

BTW, have you started doing FWs yet? Could be some good GPP work since you cant squat.
 
Last edited:
RipStone said:
Yea, at first I was leaning toward 180 for tommorow, but I have Glenn Pendalay giving me advice(as well as another butters who is very expierenced with 5x5) so I will take it and go for 178. Wish me luck fellas.

BTW, have you started doing FWs yet? Could be some good GPP work since you cant squat.
Click to expand...

Hey great idea man, Im going to start doing them maybe tomorrow, Might actually help my leg out. Thanks for idea. :Perk:
 
Friday, Week 2

(all loads in pounds)

squats:
-105x5
-135x5
-175x5
-195x5
-230x3-----> TRIPLE
-175x8-----> BACK-OFF

bench press:
-95x5
-135x5
-150x5
-160x5
-177x3----> TRIPLE (I AM PRETTY CONFIDENT I GOT 2 MORE REPS IN ME FOR MONDAY)
-150X8----> BACK-0FF

BB rows:
-55x5
-85x5
-100x5
-115x5
-135x3----> TRIPLE
-100X8----> BACK-OFF(UNLIKE LAST FRIDAY, I REMEMERED TO DO THESE THIS WEEK)

parellel bar dips:
-BW+10x10
-BW+10x10
-BWx10(just did BW on the final set cus the last rep for the previous set my form was not good)

DB curls:
-25sx10 (+5lbs from last week)
-25sx10 (+5lbs from last week)
-20sx10(last rep on the previous set was pretty hard so I back off on the final set to get th reps in)

bench dips:
-BW+25x12(too easy)
-BW+45x10
-BW+45x7(triceps started to give out)

comments: all in all it was an ok workout. i has a few distactions though. 1. my f**** iPod did not recharge for some reason so i couldnt listen to music while i was lifting. this kinda threw me out of my usual rythym. for example, when i do my max sets i always play the same 2 songs to pump me up, but of course i couldnt do that today. oh well. 2. while i was in the hole for my squats, my left hip-flexor was a little. aggitated. nothing too serious....i hope.
 
What 2 songs do you use? I'm partial to "46 and two" by Tool and "Forest" by System of a Down. Slipknot has several classics for heavy PRs, and of course Pantera is good for some rage.

Seems to me that you did a LOT of tricep stuff. Be careful with that as you sure don't wanna throw off your bench progress w/ too many bench dips :).
 
Guinness5.0 said:
What 2 songs do you use? I'm partial to "46 and two" by Tool and "Forest" by System of a Down. Slipknot has several classics for heavy PRs, and of course Pantera is good for some rage.

Seems to me that you did a LOT of tricep stuff. Be careful with that as you sure don't wanna throw off your bench progress w/ too many bench dips :).
Click to expand...

Papa Roach "Last Resort" and System of a Down (cant remember the name, but something with angels).

How come you think I did too much tricep work? The program calls for isolation tricep work and parallel bar dips on friday.
 
RipStone said:
How come you think I did too much tricep work? The program calls for isolation tricep work and parallel bar dips on friday.
Click to expand...
I'm not saying you definitely did too much, but I'd guess you're on the verge. Just saying to watch out for it. IMO the reg. dips are enough, but your tolerance for work dictates that, not my opinion :).
 
Guinness5.0 said:
I'm not saying you definitely did too much, but I'd guess you're on the verge. Just saying to watch out for it. IMO the reg. dips are enough, but your tolerance for work dictates that, not my opinion :).
Click to expand...

Ok, thanks. Defintley something to keep in mind. Its always great to hear everyone's thoughts.
 
week 2-sat(forgot to post this the other day)

cardio: 20mins on inclined treadmill; 3.6mph, 10.0 incline

comments: real quick cardio session dont before a road trip - going for some new PRs this morning(mon). i'm amped!
 
Monday, Week 3

(all loads in pounds)

squats:
-115x5
-145x5
-185x5
-205x5
-230x5(pretty happy with this max set, but I am not sure that I went deep enough on a two reps)-----> PR!

bench press:
-95x5
-135x5
-152x5
-162x5
-177x5(this max set was not too tough :))----> PR!

BB rows:
-60x5
-85x5
-105x5
-117x5
-135x5(lats were really feeling these today for some reason....almost like i was doing higer rep stuff)---->PR!

weighted hypers:
-60x12
-60x10
-60x10(get me a chair, lol)

Abs;
-hanging twisting knee raises; BWx10, BWx10
-decline sit ups(arms pepedicular to body holding DBs) 15sx12 15sx12
-swiss ball crunhes(feet on wall) BWx20

Comments: real happy with my max set of bench press. for squats, i am a little worried cus i have a weird feeling in my left hip-flexor while i am in the hole. doesnt hurt, but its a noticable feeling. overall i had a very good workout. i really amped myself up for the max sets today...what a rush!

Questions: 1. about the squats... latley i have been really feeling them in my glutes and not so much in my quads.. what does this mean? form problem perhaps? 2. how does the progression of my warm up sets look relative to the other weeks? like i know i am supposed to be increasing my max set and really focus on that one set, but should i also be increasing my wam up sets loads a little week to week? i have been and so far so good, but just checkin.

Anotherbutters- GFH standing for get f***** huge. :D
 
RipStone said:
Questions: 1. about the squats... latley i have been really feeling them in my glutes and not so much in my quads.. what does this mean? form problem perhaps? 2. how does the progression of my warm up sets look relative to the other weeks? like i know i am supposed to be increasing my max set and really focus on that one set, but should i also be increasing my wam up sets loads a little week to week? i have been and so far so good, but just checkin.

Anotherbutters- GFH standing for get f***** huge. :D
Click to expand...
If you're new to deep squats, it's normal for your posterior chain to be a bit weaker than your quads. It'll balance out in time and your squat should soar up - mine friggin rocketed up almost 100 pounds in a few months once I acclimated to 'em, and since then squats have hit my legs all over.

Hehe being a typical cocky American I understood GFH right away :D
 
Awesome workout Rip, Awesome to see your making PR on this program, and you said bench press was not a problem which is a good sign for some more PR. Keep it up bro. :Perk:
 
RipStone said:
Thanks Gunniess and young_squatter.

Gunniess- you from Scotland or Ireland?
Click to expand...
I'm from Abu- Dabi. Arrow over the flag under my user info.













J/K I'm from the Chicago 'burbs. I was referring to myself when I said "cocky American" :) For the record, Guinness is my cat's name (He's mostly black w/ some white - like a can of Guinness). My old screen name on here was Bulldog5.0 but I forgot my password.
 
Guinness5.0 said:
I'm from Abu- Dabi. Arrow over the flag under my user info.













J/K I'm from the Chicago 'burbs. I was referring to myself when I said "cocky American" :) For the record, Guinness is my cat's name (He's mostly black w/ some white - like a can of Guinness). My old screen name on here was Bulldog5.0 but I forgot my password.
Click to expand...

Gotchya.

I'm from Chicago as well. Live pretty close to Wrigley actually.
 
Week 3-Tuesday

cardio: 20mins on elliptical, 10mins on incline treadmill

comments: nice, sweaty workout. Cardio gets pretty boring so what to I do to entertain myself? Glad you asked....I watch people put 6 plates on the squat bar and proceed to stick their ass out and think they are all big and bad cu they just "squatted" 315lbs. What a great workout these two dudes were having :D
 
Week 3-Wed

squats:
-115x5
-145x5
-185x5
-185x5
-185x5(really feeling these in my posteior chain)

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
90x5
105x5
120x5(increased this 5lbs from last week. i went for a 5lbs increase cus last week i accidenelt did 5 sets with a max set of 115lbs and all those sets were a piece of cake. today, the 5th rep on my max set was a struggle and i probabaly arched my back a little too much too get the rep in, but i got it)----> PR!

deadlifts:
145x5
185x5
215x5
255x5(really good max set, felt these in my back a lot, but in a good way. this was a 10lbs increase from last week.)-----> PR!

chins:
BW+12.5x5
BW+12.5x5
BW+12.5x5
BW+10x5
BW+10x4 (the first 3 sets were a 2.5lbs increase from last week. i dropped the weight for the last two sets. unfortuntley i missed the 5th rep on the final set, but i did a really long negative cus i knew on the 4th rep i wasnt gonna be able to get the 5th rep...damn.)

ab work:

weighted sit-ups(feet locked under a machine): 50x15, 50x13, 50x14
tri-set of v-ups, leg raises, and planks(i was gonna do 2 sets of cable crunches, but the cable station was packed).

comments: I was pretty damn happy with this workout. Yesterday I wasnt feeling so well so I just sat on my ass all day, but I woke up feeling great this morning after a deep 9 hrs of sleep and all the rest yesterday.

questions:
how do these loads look for my triples on friday...

last week........................upcoming friday
squats 230 ..............................235
bench 177...............................180
row 135................................137
 
Now thats what I call a good workout, 10lb PR on deadlifts, thats freaking awesome man. Strong military by the way, soon you will have 45 lb plates on each side, how sick would that be : :cornholio .

Your triples for friday look good, keep it up bro. :magilicut
 
Thanks YS. First time I did HIIT in 2 weeks. The sprints were brutal as a result....made me feel out of shape today.

BUMP for my question in post #72 :)
 
Friday, Week 3

(all loads in pounds)

squats:
-115x5
-145x5
-185x5
-205x5
-235x3-----> TRIPLE
-185x8-----> BACK-OFF

bench press:
-95x5
-135x5
-152x5
-162x5
-180x3----> TRIPLE (I AM PRETTY CONFIDENT I GOT 2 MORE REPS IN ME FOR MONDAY)
-152X8----> BACK-OFF(Didnt rest long enough, so this set was a little more diffilcult than usual).

BB rows:
-60x5
-85x5
-105x5
-117x5
-137x3----> TRIPLE(really focused on exploding to my navel on these)
-105X8----> BACK-OFF

parellel bar dips:
-BW+10x12
-BW+10x10
-BW+10x6(triceps were fried, hehe)


DB curls:
-25sx12 (+2 reps from last week)
-25sx10
-20sx10(did hammer curls on these just to switch things up a little)

rear/lateral delt raise superset:
-10sx10x10
-10sx10x10(decided to do some isolation delt work since I felt like my triceps were pretty fatigued already)

comments: good workout. cant wait till monday. my left leg is still a little aggrivated....think i have a slight muscle pull...but i cant still lift.
 
Thanks YS.

week 2-saturday

GPP/grip:
-farmer's walk; 85lbs DBsx75 secs, 95lbs DBsx45secs
-static DB holds: 100lbs DBsx25secs
-palms up wrist curls:40x12, 40x10

cardio: 30mins circut; 10mins on rowing machine, ellipitical, and treadmill.

comments: the gym was crowded today....damn!
 
Nice workout man, I like the cardio circuit, Im going to try that this tuesday. Sounds like it might actually make cardio kinda fun. :)
 
Monday, Week 4

(all loads in pounds)

squats:
-135x5(I decided to skip the really light first set cus I didnt think it was doing much for me...I might have been wrong though)
-150x5
-190x5
-205x5
-235x5(this max set was ok at best. the last rep was not deep enough I am sure.)-----> PR!

bench press:
-95x5
-135x5
-155x5
-165x5
-180x5(was kinda nervous with this max set cus I was a little dissapointed with the max set for squats. but i surposed myself and did 5 reps with relative ease!)----> PR!

BB rows:
-65x5
-90x5
-105x5
-120x5
-137x5(really happy with rows today. )---->PR!

weighted hypers:
-70x10(+10lbs from last week for the first set, but minus 2 reps)
-60x11 (+1 rep from last week, same load)
-60x10

Abs;
-hanging knee raises; BWx12, BWx11, BWx9
-twisting cable crunches 80x20, 80x20

Comments: a good and bad workout. i was disspointed with squats cus i felt like i didnt go deep enough on my last rep. but bench press, rows, and hypers all felt great today. for squats, i lost the maxi-pad. i dont know why i was using it before, but i figured it was time to get rid of it. also, i used flatter sole shoes today. before i was using running-type shoes and i heard thosed arent good for squats. maybe i had to get used to these two changes...i dunno.

questions: fo friday, should i use the same load for squats since i felt like my last rep wasnt deep enough? or should i increase the load by just 2lbs? or should i just think of it as one bad rep and keep increasing the load by 5lbs like i have been?

thanks guys.
 
Awesome workout Rip, Dont worry about the squats, stuff like that happens. Awesome work on bench press and rows.

questions: fo friday, should i use the same load for squats since i felt like my last rep wasnt deep enough? or should i increase the load by just 2lbs? or should i just think of it as one bad rep and keep increasing the load by 5lbs like i have been?

Well I believe you have to ask yourself would I have gotten that last rep if I went deeper? If the answer to that is no then I would go with 2lbs, if its yes then go with 5lbs.
Hope this helps. :)
 
young_squatter said:
Awesome workout Rip, Dont worry about the squats, stuff like that happens. Awesome work on bench press and rows.

questions: fo friday, should i use the same load for squats since i felt like my last rep wasnt deep enough? or should i increase the load by just 2lbs? or should i just think of it as one bad rep and keep increasing the load by 5lbs like i have been?

Well I believe you have to ask yourself would I have gotten that last rep if I went deeper? If the answer to that is no then I would go with 2lbs, if its yes then go with 5lbs.
Hope this helps. :)
Click to expand...

Thanks YS. That does help. I just want to get a few more opinions as well from the guys that have done the routine before and probabaly encountered this "issue" before. But what you are advicing is exactly what I am thinking right now.

BTW, my leg is feeling better :) How you doing with that?
 
RipStone said:
BTW, my leg is feeling better :) How you doing with that?
Click to expand...

Thats awesome your leg is doing better, My leg on the other hand is still a little sore, but only when I bend down in the squat position. I will be working legs on wed regardless of how it feels, I am hoping that it will be good enough to work on. :)
 
Almost certainly stick with the 5-pound increase and just be particularly aware of your form on the top sets next Friday/Monday. If you find that you're consistently having to use poor form to get the last rep or two on Mondays, it might be time to go with a smaller increase to and let your form "catch up" to the weight. What constitutes poor form is, obviously, somewhat subjective since it's not going to be as perfect as on the warm-up sets if you're working near your maximum, but you probably shouldn't worry about it for now.
 
week 4- tuesday

cardio: 10mins intense warm-up on elliptical(to get the heart rate up), 20mins inclined treadmill walking at 3.6mph, 9.0 incline.

followed by light stretching.

comments: boring

cynical simian- thanks for the advice. looking back at my workout log, i failed to mention in my journal here that i dont think i rested enough inbetween sets for squats yesterday. i think that lead to a sub-par peformance.
 
Week 4-Wed

squats:
-135x5
-150x5
-190x5
-190x5
-190x5(really was aware of my form today. thought this would be a good idea since its the "light" squat day. of course i strive to use proper form all the time, but working on it with lighter loads it easier. i think this work will help me carry it over to heavier loads.)

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
102x5(D'oh! put too much weight on. I meant to use 92lbs)
105x5
122x5(+2lbs from last week. last rep I probabaly arched my back too much.)----> PR!

deadlifts:
145x5
190x5
225x5
260x5(+5lbs from last week. however, i might have rounded my upper back a little too much on the 1st rep in order to get the load off the ground. i believe i need to concentrate more on my hip drive off the ground, instead of stiff-legging it a little bit. i am making it sound like i have bad form i guess, but thats not the case. my form is still pretty good, but it can always get better.)-----> PR!

chins:
BW+12.5x5
BW+12.5x5
BW+12.5x5
BW+12.5x5
BW+12.5x5+ 1 negative on last rep (real happy with chins today. I was able to use 12.5lbs for all 5 sets and do 5 reps. last week i had to use 10lbs for my last 2 sets, plus i missed the 5th rep on my final set).

ab work:

ciruct ab stuff including russian twists, russian twists on a swiss ball, swiss ball crunches, etc

comments: First workout in about a week since I felt like my mental intensity was better.
 
young_squatter said:
Awesome workout rip, Im so glad this routine is working good for you.
Awesome job on the deads, keep it up man.
Click to expand...

Yea so far I am really pleased. I figured so many people can't be wrong about this routine so its worth a shot, haha.
 
weekm 4- thursday

-GPP/grip: 3 sets of farmers walks with 90lbs DBs; 30-60secs each set.
-grip: 2 sets of DB static holds with 100lbs DBs; 20-30secs each set.
-cardio/plyometrics: jump squats, bench jumps, followed by 12 mins of HIIT on eliptical trainer(3 min warm up, 6mins HIIT, 3 min cooldown).

comments: adding the plyos was a nice change of pace, but people were giving me the wierdest looks. f- them :D
 
Nice, Different kind of cardio, but whatever works man.

Nice farmer walks once again, I am actually going to start those next tuesday for cardio, sound kinda fun.
 
young_squatter said:
Nice, Different kind of cardio, but whatever works man.

Nice farmer walks once again, I am actually going to start those next tuesday for cardio, sound kinda fun.
Click to expand...

Fun in a twisted way bro. Hehe.
 
I see a lot of PRs so it looks to be going well. Nice work. Don't over-think the squat depth, just do it (apply Nike swoosh here)
 
wow...thats the first time i found some 1 on here that had the same weight / height / age as me lol...weird...good job bro..keep working hard
 
Thanks madcow and jester. Its great having support from everyone...add another level of motivation :)

Got 182, 240, and 140 triples this morning and I will be pushing/pulling like hell.
 
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