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RipStone's 5x5-GFH journal

Friday, Week 4

(all loads in pounds)

squats:
-135x5
-150x5
-190x5
-205x5
-240x3-----> TRIPLE(felt pretty good about these. still concernd a little bit about depth. i am gonna have to rig up my digital camera and figure out how to use the video feature on it. i am pretty sure its capable of taking 30sec clips).
-190x8-----> BACK-OFF

bench press:
-95x5
-135x5
-155x5
-165x5
-182x3----> TRIPLE (bench press used to be my achilles heel, but thankfully latley i have benn really looking foward to bench pressing. :))
-155X8----> BACK-OFF

BB rows:
-65x5
-90x5
-105x5
-120x5
-140x3----> TRIPLE
-105X8----> BACK-OFF

parellel bar dips:
-BW+15x10 (+2.5lbs from last week, minus 2 reps)
-BW+10x10 (same as last week)
-BW+10x8(+2 reps from last week)


DB curls:
-25sx12 (felt like i had a few more in me, but i wanted to save those reps for the sunsequent sets)
-25sx11 (+1 rep from last week)
-25sx8(used hammer curls. +5lbs and +2 reps from last week)

giant set(wanted to finish the workout cus it was draggin a little today)...
-DB incline bent over laterals; 15sx8, 12sz8
-scarecrows; 15sx8, 12x8
-bench dips; BW x15, BWx12

comments: well its been a month and i have to say i am really, really happy with this program. PRs almost every workout now, getting stronger, gaining some size too, anD I feel good about the program as a whole cus I know I am doing something that has worked for so many other people and now its working well for me. Thanks again everyone for your help so far. This is only the beggining for me I am sure of that.
 
week 4- sunday

GPP/grip:
-2 sets of DB farmers walks using 90lbs DBs x 30-45secs
-3 sets of DB static holds using 100lbs DBs x 20-30secs
-box jumps(various ways; backwards, 1-legged, fowards)
-3 minuites of stair-climbing

cardio:
-10mins of elliptical
-10mins of incline treadmill walking at 3.5mph, 8.5 incline

comments: gotta keep it interesting. GO BEARS!
 
Monday, Week 5

(all loads in pounds)

squats:
-135x5
-155x5
-185x5
-215x5
-240x5(squats felt great today.)-----> PR!

bench press:
-95x5
-135x5
-157x5
-167x5
-182x5(happy, happy, joy, joy, :D )----> PR!

BB rows:
-7-x5
-95x5
-107x5
-120x5
-140x5(threes a charm )---->PR!

weighted hypers:
-70x10(same as last week)
-70x9(+10lbs, -1 rep from last week)
-60x8 (-2 reps from last week, but the overall workload was greater)

Abs;
-didnt write these down today, but I did twisting hanging leg raises and cable crunches

Comments: most mentally focused workout I had in a while...awsome. really aware of my form today after spending a lot of time reading about form this past week...it payed off. for squats, i pushed my knees out a little further and felt like i was bracing my knees against boards(a mental picture I used). defintley helped me. for bench, i am slowly implementing a PLing form. I am getting used to gett my shoulder blades tight throughout the whole lift and also having a slight arch in my back. for rows, i am just trying to stay at 90* and let the momentum bring me up a little if it has to. all seemed to click today.

questions: for bench and squats i felt like i might have had 1 more rep in me for my max sets...maybe not though. is that ok or should i be using a weight for my max sets that i feel like i have 1-2 more reps in me without a doubt?

thanks.
 
Awesome workout rip, PR on everything, great job.
I answer your questions, but I really dont know the answer to that with this routine your doing, so ill bump that to anotherbutters or someone else. :)
 
Congrats on the flood of PRs!

Just keep increasing the weight from week to week. If you feel like you have to make smaller increases, then I'd say do that, so long as there is the progression. The closer you get to stalling, the harder it's going to become. I had a few weeks of bench and deadlift PRs where I couldn't possibly have done another rep, yet I still managed to increase the weight from week to week.
 
Thanks YS and AB.

AB- so I guess you are saying that its fine to do your max sets in a way where you are really pushing on the 5th rep and might have not done a 6th rep with good form....as long as you keep progressing everything is good, correct? or is doing max sets closer to failure gonna cause too much fatigue and result in not progressing?

I mean on bench press and squat, my 5th rep was a good rep, but I am just not sure that I could have done 1 more rep with good form....see what I am saying.
 
Yes, I know what you mean. You'll start to hit the CNS a lot more when you start failing, i.e. only getting 4 reps because you failed on the 5th, but I wouldn't worry about it until then. And at that point, you'd drop the weight and ramp up again, so you wouldn't be at failure for long anyway.

I just kept increasing the weight on bench (and everything else). Each week I'd get a little bit stronger, but maybe not quite enough to match the weight increase, so it'd feel a little bit harder than the previous week. I still managed to carry on for quite a while, surprising myself from week to week.

My last couple of PRs on bench were impossibly hard, but I just about managed them with absolutely nothing left in me. Then I stalled. Just keep pushing!
 
week 5-tuesday

cardio:
-10min on elliptical trainer(kinda served as a warm-up for...)
-stair-running(there is one flight of stairs at my gym so I sprinted up the stairs and walked down. I did that for 2-3mins and then rested 1min and repeated that 3x.)
-8min on eliptical(cooldown)

stretching

comments: running stairs is just a way for me to do cardio and not be bored of of my mind. also, makes me feel like an athlete more than being on a treadmill or eliptical, hehe. oh yea, for some reason my legs were sore today when i woke up. in the past weeks i have not been very sore at all, but i noticed yesterday when i was squatting that i really felt as if i had my entire lower body engaed in the lift....which is good. cus before(as noted in my journal) i was feeling my glutes being worked a lot in squats. but yesterday i felt quads, glutes, everything.
 
young_squatter said:
Nice cardio, your the only person I know that switches up his cardio like you do. You do some cool stuff. Good job. :mix:
Click to expand...

I have to switch things up or else its just too damn boring and I would wind up not doing it, lol.
 
week 5-wednesday

squats:
-135x5
-155x5
-185x5
-185x5
-185x5

standing OH press: (I perform these with my grip just outside shoulder-width)
65x5
90x5
110x5
123.5x5(+1.5lbs, tough set and I probabaly did not go low enough on 1 or 2 reps)----> PR!

deadlifts:
145x5
195x5
225x5
265x5(+5lbs, form felt really good today. I was thinking "gorilla", yes gorilla when I was deadlifting. Someone gave me the tip to think of how a gorllia stands...chest out, shoulders kinda sticking out, ass out, etc. It helped me maintain really good form, haha. Whatever works I guess.)-----> PR!

chins:
BW+15x5(+2.5lbs)
BW+15x5(+2.5lbs)
BW+15x5(+2.5lbs)
BW+12.5x5
BW+12.5x4(missed the last rep. when I ws on my 4th rep I had a feeling I wouldnt be able to do the 5th rep, so I decided to do a negative on this rep)
ab work:

abs:

decline russian twists: 25x10 to each side, 25x10 to each side,
hanging leg raises: BWx10, BWx8

comments: great workout.
 
week 5-thursday

cardio: 5mins warm-up on elliptical

grip work:
-2 sets of plate pinches; two 10lbs plates in each hand
-2 sets of towel farmers walks: 65lbs DBs x20secs
-2 sets of towel hangs on pullups barx 20-30secs each

cardio: 20mins on incline treadmill; 3.5mph at 9.0 incline

comments: Did some new grip exercises today. Fun stuff. The towels really add another dimension of skill.

questions: I ordered a CoC gripper and I got the #1 gripper. I thought the trainer gripper might be too easy. Good move?

Happy Thanksgiving to everyone....eat up :)
 
Nice cardio rip, I had cardio today but my gym was closed and it was snowing outside so I rescheduled it for sunday instead.

HAPPY THANKSGIVING.
 
young_squatter said:
Nice cardio rip, I had cardio today but my gym was closed and it was snowing outside so I rescheduled it for sunday instead.

HAPPY THANKSGIVING.
Click to expand...

You too....triptifan is kicking in righttttt aboutttttt nowwwww
 
week 5- Friday(turkey coming out of my ears)

(all loads in pounds)

squats:
-135x5
-155x5
-185x5
-215x5
-245x3-----> TRIPLE(my depth is improving with my max set work :)).
-185x8-----> BACK-OFF

bench press:
-95x5
-135x5
-157x5
-167x5
-185x3----> TRIPLE (right before I was about to do this set, the 3 people in the room left. I dont ask for a spotter, but its reassuring that other people are in the room...not the case today. It jst made me push harder though and I had a great set. )
-157X8----> BACK-OFF

BB rows:
-70x5
-95x5
-107x5
-120x5
-142x3----> TRIPLE
-107X8----> BACK-OFF

parellel bar dips:
-BW+15x10
-BW+15x10 (+5lbs, -1 rep)
-BW+10x7(-1 rep)


beach muscle hammer curls: (I have been doing DB curls, but switched this week)
-25sx10
-25s9
-20sx9

beach muscle tricep work:
decline ex bar exstensions+rest pause close grip bench press:
-30x12+10
-30x11+10


comments: felt very strong today. good workout.

questions: is it ok to swicth isolation work up every once in a while, like I have been doing?
 
Good stuff. Nailing that top set with no doubts about form is always a good feeling.

Switching isolation exercises is fine. The only real "rule" with them is not to let them interfere with progress on the big lifts, which doesn't seem to be a problem for you.
 
Awesome workout rip, everything is looking awesome. I wish I could bench 185x3, that would be awesome. Im so relieved that your doing so well on this program, great job. :)
 
anotherbutters said:
I think that's a PR for the number of 'awesome's in one post YS ;)
Click to expand...

haha, lol. I love the word awesome. And rips workouts are so awesome. That is why I always say awesome, isnt that awesome. :supercool
 
week 5- saturday

grip:
-3 sets of DB towel farmer's walks;30-4-secs each set
-2 sets of plate pinches with two 10lbs plates in each hand; 60secs each set
-3 sets of towel hangs off pullups bar; 45-60secs each

cardio:
-stair-running: 5 sets
 
Monday, Week 6

(all loads in pounds)

squats:
-135x5
-165x5
-190x5
-215x5
-245x5(the 5th rep sucked. i felt myself lose the arch in my lower back in order to get the weight up. all in all squats sucked today. i just didnt have any speed with them, even with the light sets. )-----> PR! (sorta)

bench press:
-95x5
-140x5
-157x5
-170x5
-185x5(good set)----> PR!

BB rows:
-70x5
-95x5
-107x5
-125x5
-142x5(good set)---->PR!

cable pull-throughs(switched from weighted hypers):
-120x12
-120x12
-120x12(my ass hurts as i type this from these :D)

Abs;
-weighted full sit-ups: 50x12, 60x8, 60x8, 60x8(nice, slow negatives with these)

Comments: a good and bad workout. it was very hard for me to focus today and i was thinking of not even working out. the reason is that my grandfather is having heart surgery and all my thoughts are with him.

questions:

1. should i take my feeling that i had no speed with squats today as a sign that i should maybe change up the squats by reramping the loads or doing more work at the top sets and less work at the bottom sets? or should i just think of this as a bad squt day and keep trying to progress? its weird cus squats felt great last week. thougts?

2. today when i was doing rows i decided to look at my form from a side view. i realized that i wasnt at 90* like i thought....more like 80-85*. so i really focused on doing these at 90* for the later sets. as a result i felt that i had to stick my ass out a lot to do the rows. also, i was coming up as the bar hit my abs. are these two things ok?

thanks guys.
 
RipStone said:
Monday, Week 6
questions:

1. should i take my feeling that i had no speed with squats today as a sign that i should maybe change up the squats by reramping the loads or doing more work at the top sets and less work at the bottom sets? or should i just think of this as a bad squt day and keep trying to progress? its weird cus squats felt great last week. thougts?

2. today when i was doing rows i decided to look at my form from a side view. i realized that i wasnt at 90* like i thought....more like 80-85*. so i really focused on doing these at 90* for the later sets. as a result i felt that i had to stick my ass out a lot to do the rows. also, i was coming up as the bar hit my abs. are these two things ok?

thanks guys.[/QUOT

Awesome workout rip, nice PR.

My thoughts and prayers are with your grandfather, Ill pray for him.

For your first question, I would keep bumping the weight up until you fail on the 5th rep, but again I dont know much about this program so all i can do is support you.

As for the second question, I do the same exact thing, so im going to bump that.
Click to expand...
 
Based on what I've read in Glenn's posts, I'd say keep going with the squats until you fail to set a PR for two weeks in a row. You might want to make a smaller increase next week to buy yourself some time before you stall.

For rows, try to keep an arch in your back to keep it in a safe position. I always tended to have sloppy form on my top set, with my back lifting up slightly. I was fairly consistent with how sloppy I'd let myself be. My good form weight was always a few pounds shy of the sloppy form weight, but by increasing the sloppy form weight, the good form weight went up too. By the time my form broke down completely, I'd added a lot of weight to my row. I don't think I could have made that much progress if I kept stopping at each weight increase until I had the correct form. It's a tricky balancing act between form and weight increases.

Good luck for your grandfather.
 
Thanks for your prayers YS and AB. I really appreciate it.

For squats, I just keep trying to progress and take this day as a fluke.

For rows, I know what you mean by saying it a "balancing act"....that exactly how I was thinking about it. My form isnt perfect, but I know I am getting stronger and my back has really gained some size too.

Thanks again.
 
Just read this article...http://www.elitefts.com/documents/beginner_mistakes_part3_jimw.htm

...and I found a great quote IMO...

"Have patience. Understand that training and knowledge takes time. When beginning a new training style, not everyone will make incredible gains their first cycle or even their first year. Look at your training as a multi-year process and have a clear picture of where you want to be. This will help you to take smaller steps, with less frustration, and allow you to grow. Think of your goals as being a large boulder that needs to broken down. If you try to take a sledgehammer and take violent swings, you’ll do nothing but tire yourself out and the boulder will remain unbroken. Now if you take a hammer and take a methodical approach, you’ll eventually break the boulder down without burning out and without tiring yourself out." AMEN
 
week 6- tuesday

cardio: 20mins on elliptical trainer

calf raises on leg press machine:
-4plates x12(warm-up)
-6plates x10
-6plates x10
-6plates x10

scarecrows:
-10s x10
-10s x10

DB external rotation:
-10x10 w/ each arm

-light stretching

comments: I did some real light calf work and rotator cuff work. The reason is that I havent worked my calves and cuffs for like 2 months. Specifally, I did the cuff work to prevent injury since I have been doing all this flat benching with 5x5 and that can lead to muscle cuff problems. I think this is fine cus I did them real light and went well short of failure.
 
week 6-wednesday

squats:
-135x5
-165x5
-190x5
-190x5
-190x5

standing OH press: (I perform these with my grip just outside shoulder-width)
70x5(+5lbs)
95x5(+5lbs)
110x5
125x4 (FAILED! This set just sucked. I was feeling really good with my warm up sets prior to this max set, better than usual cus I dont like OH press that much. I was going for a 1.5lbs PR BTW. In between the 3rd and 4th set I started thinking about my stance....overthinking. As a result, I never got comfortable when I went to do the max set and it was just fucked up from the start. I know I could have got 5 good reps in, but my feet were moving, wasnt thinking about the load, etc....it was just messed up. SOOO.....next week I am gonna do the the same warm up sets and go for a 126lbs max set. Good idea?)

deadlifts:
145x5
195x5
235x5
270x5(+5lbs. I was still kinda pissed at myself from thinking too much about OH press, but I went on and did some good deadlifts. On my first rep of my max set I used too much back and not enough hip drive though. In other words, I am pretty certain I rounded my back for this rep. But all is well as I got the reps in and the rest were with good form.)-----> PR!

chins:
BW+17.5x5(+2.5lbs)
BW+15x5
BW+15x5
BW+15x5(+2.5lbs)
BW+15x5(+2.5lbs) (chins felt great today. on the last rep of the last set i wasnt sure if i was gonna get it, but i did :)

abs:

hanging-twisting leg raises: BWx10, BWx12
swiss ball crunches: 20x12, 20x12

comments: decent workout. focus was up from monday which was good. my grandfather is doing well :)

questions: see the OH press comments above
 
I've been folowing this journal and it is inspiring to see the progress you have made in one short month. Congrats!

I am just starting back at the gym and as soon as I stop gaining from simple muscle memory (last time I lifted was 10 years ago) I plan on trying 5x5 using this journal as a template.

Keep up the good work.
 
Nice workout rip, sucks about the miltarys, but you can except to set a PR on everything every week, you will get it next week dont worry about it.

NICE DEADLIFT MAN.
 
Sounds like a good workout. Congrats on the deadlift PR.

For OHP, it might be useful to think about how easy it will be to get the next increase in two weeks time if you do 126lb next week. Do you think you'll be able to get 127lb, or whatever the next weight is? If that sounds like you're pushing it, stick to 125 next week, so you're sure to get it, and the 126 the following week. I'm inclined to be cautious about jumping to the next weight without getting this one for sure.
 
djeclipe- glad to be an inspirtation for someone :) good luck with 5x5.

YS- thanks once again.

anotherbutters- will I mess up the progression if I stick with 125lbs next week? if not, and i do go with 125, should I use the same warm-up sets?
 
I was just thinking of how I'd do it. I'd be inclined to be conservative and make sure I got 125, but it's entirely your call. In terms of progression, you haven't got 125 yet, so if you get it, that will still be progress :) In the big scheme of things, it probably doesn't matter too much which way you go.
 
week 6- thursday

grip/GPP-

DB towel farmer's walks:
75s x 45secs
75s x 45secs

static plate pinches:
two dimes and one fiver x 30secs
two dimes x 75 secs

cardio: 20mins walking on inclined treadmill(9.0 at 3.5mph)

stretching

commenets: my grip strength is defintey improving as I was able to use heavier DBs and walk longer today.
 
week 6- Friday

(all loads in pounds)

squats:
-135x5
-165x5
-195x5
-215x5
-247x3-----> TRIPLE (my entire core was stiff tofay for some reason which had an effect on my enitre workout. nothing too bad though. i only went for a 2 lb increase in squats cus I didnt feel comfortable with a 5lb increase like i have been doing. my depth was alright on these. i will see how monday goes with the max set and depending on that i might need to make some adjustments for squats cus they seem to be starting to plateau.).
-190x8-----> BACK-OFF

bench press:
-95x5
-140x5
-157x5
-170x5
-187x3----> TRIPLE (good set. felt real confident. )
-157X8----> BACK-OFF

BB rows:
-70x5
-95x5
-107x5
-125x5
-145x3----> TRIPLE(i have been feeling great about rows latley so i did a 3lb increase on these).
-107X8----> BACK-OFF

parellel bar dips:
-BW+15x11(+1 rep from last week)
-BW+15x10 (-1 rep :(
-BW+15x6(+5lbs, -1 rep)


beach muscle hammer curls:
-25sx11 (+1 rep from last week)
-25sx 10 (+1 rep)
-20sx 10(+1 rep)

beach muscle tricep work:
decline ex bar exstensions+rest pause close grip bench press:
-40x10+10 (+10lbs, -2 reps)
-40x10+10 (+10lbs)


comments: high energy levels today. everything was great except for squats like i mentioned above. again, i am gonna see how these go on monday. i might have to re-ramp the loads/ do more work at the top sets and less at the bottom sets for squats only. the reason for considering this for squats only is cus everything else is progressing nicely. play it by ear though.
 
Just don't go crazy on it. I still don't know wtf I've done to my hand. I recommend warming up somehow, but that's difficult given that it's not adjustable and you only have one intensity to play with.
 
anotherbutters said:
Just don't go crazy on it. I still don't know wtf I've done to my hand. I recommend warming up somehow, but that's difficult given that it's not adjustable and you only have one intensity to play with.
Click to expand...

Yea, the instructions said to warm up first. I am gonna do that with my old grippers from the sports store which are real easy to close. The instructions also said train the grippers just like any other muscle group...2-3x a week, using 4-5 work sets of 4-6 reps.

Thanks for the tips.
 
week 6-saturday

cardio: 20mins on elliptical trainer

lots of stretching

grip:
-warm up set with sports store grippers x 10 reps w/ each hand
-CoC #1 x5 reps with help from opposite hand
-CoC #1 x5 reps with help from opposite hand
-CoC #1 x3 reps with help from opposite hand

comments: I am really stiff the past few days so I did a lot of streetching this morning at the gym. Hopefully that helps. Plus, I plan on just sitting around this weekend and being lazy :D

The CoC gripper #1 is damn hard. I can almost close it...few centimeters away, lol. So I am using my opposite hand to help me close it and get in a rep.
 
Monday, Week 7

(all loads in pounds)

squats:
-135x5
-165x5
-190x5
-215x5
-247x4(well guys I missed the 5th rep which sucks, but I'n not pissed about this cus it was bound to happen sooner or later. was hoping it was later though. I didnt go for the 5th rep cus I wasn't confident I would get it after the 4th rep and didnt want to risk failing or injury. Also, I narrowed my grip width on the bar in order to keep my shoulder blades tighter and my elbows closer to my body. This felt good. I think I have a good idea how to progress with squats, but see question #1 below.)

bench press:
-95x5
-140x5
-160x5
-170x5
-187x5(bench felt great and really strong.)----> PR!

BB rows:
-70x5
-95x5
-110x5
-130x5
-145x5(felt very good)---->PR!

Good mornings(done stiff-legged, torso parallel to the ground):
75x8
75x8
75x8(I did these very light. I had a lot of reps left in the bag. I decided to do these cause I feel that my core is my weak area in squats cus I have the tendency to want to fall foward as I am ascending).


Abs;
-weighted full sit-ups: 60x12, 60x10, 60x10, 60x10(nice, slow negatives with these)

Comments: Even though I missed a squat PR today, I am still very pleased with this workout. I mean by bench press has gone up 12lbs since I started this program...not too shabby. Also, my energy was really high today and my grip felt very strong....that CoC work helped.

questions:

1. Well it's time to switch up something for squats and only squats cus my bench and row are still progressing(cross my fingers). I am thinking that I am gonna do more work load at the top sets and less at the bottom sets. Plus, I will re-ramp the loads too, but of course since I am doing more weight at the higer sets the overall workload will be higher. How does this look starting next mon...

mon: 135x5, 155x5, 205x1, 230x5, 230x5, 230x5(assuming I can do 230 for all 3 sets)
wed: 135x5, 155x5, 205x5, 205x5, 205x5
fri: 135x5, 155x5, 205x1, 235x3, 235x3, 235x3 (should I do a back off?)
mon: 135x5, 155x5, 205x1, 235x5, 235x5, 235x5

now if I miss a rep at the 3x5 sets I will keep the load the same the next week. does this seem ok?

2. how should I do squats this week? I am thinking kinda use it as a deload week, so...

wed: 95x5, 135x5, 175x5, 175x5, 175x5
fri: 95x5, 135x5, 175x5, 195x5, 230x5, 195x8

I NEED YOUR HELP GUYS :)
 
I'm not sure you should deload yet. I think you're progressing fine - maybe jsut dial back the squats for a week.

Leaning forward is most likely due to relatively weak abs, not low back weakness. Hit your abs w/ some weighted decline situps and you'll help get that lean outta there.

Also, are you familiar w/ the valsalve techinique? That'll go a long way toward keeping you upright if you're not already using it. I had a habit of leaning forward but I focused on Valsalva'ing and in two weeks' time I'd ditched the belt entirely and used PR weight without core stability issues at all.
 
Nice workout bro, Smart move on the squat, like you said its bound to happen sooner or later, you will get it next time.
Awesome work on bench and barbell rows, looking really strong. :)
 
It sounds like a good plan. I'd start the 3x5 sets at a lower weight though. If your 5RM is 245, then at a guess your 3x5RM might be 235-240. If it's only 235, you'll want to start lower than 230 next week to make sure you get a few weeks of progression. I think next week ought to feel fairly easy, even though there's more volume, so maybe start it at 220-225 and go up 5 each week.

Guinness, surely a stronger lower back will help keep him upright, rather than abs? Good call on the valsalva technique. I don't always remember, but a good belly full of air makes a lot of difference.
 
Thanks guys.

So I will start next monday with 225 instead of 230 like I had planned originally.

I think its probabaly a weak-ish lower back ans abs. Right now I always train my abs with weight(90% of the time I do ab work) as you can see in my journal. Maybe I should add more lower back work? What do you guys think(probabaly a no I am assumming).

I am not familar with the valsalva....something to do with holding air in your belly(a la what Dave Tate/Louie Simmons suggests)....any links or more info would be great.

Finally, what do you think of my plan for the rest of this week?

Thanks again.
 
So this is the plan for squats for this week and the following week...


wed: 95x5, 135x5, 175x5, 175x5, 175x5
fri: 95x5, 135x5, 175x5, 195x5, 225x3, 195x8

mon: 135x5, 155x5, 205x1, 225x5, 225x5, 225x5(assuming I can do 225 for all 3 sets)
wed: 135x5, 155x5, 205x5, 205x5, 205x5
fri: 135x5, 155x5, 205x1, 230x3, 230x3, 230x3 (should I do a back off?)
mon: 135x5, 155x5, 205x1, 230x5, 230x5, 230x5

Going to keep ramping the weights up 5lbs each week. Hopefully I will be able to get in 5 reps for all 3 sets. If not, then I plan on(I think, let me know if this sounds ok) to keep the load the same until I get 5 reps for all 3 sets.

How long should I do this for? Keep in mind I plateued this week doing 247x4(didnt fail, but wasnt confident going for a 5th rep)?

Thanks.
 
RipStone said:
Keep in mind I plateued this week doing 247x4(didnt fail, but wasnt confident going for a 5th rep)?
Click to expand...

The first week in which you fail is, by definition, not a plateau; it's where you go (or don't go) afterwards that determines whether it was actually the beginning of one. I agree with what Guinness said about a deload possibly not being necessary. You might just want to give the same weights/reps another shot this Friday/Monday.
 
Cynical Simian said:
The first week in which you fail is, by definition, not a plateau; it's where you go (or don't go) afterwards that determines whether it was actually the beginning of one. I agree with what Guinness said about a deload possibly not being necessary. You might just want to give the same weights/reps another shot this Friday/Monday.
Click to expand...

The thing is that last Monday I did 245x5, but the 5th rep sucked and I struggled on it. Plus, I was increasing my squat load by 5lbs a week and this week when I went for 247x5 I only increased 2lbs and still failed to get all the reps in. I dunno, I just think two weeks in a row where by squat peforamnce was bad means I need a change.
 
Wednesday, Week 7

(all loads in pounds)

squats: (went along with my proposed plan today for squats, but it is still a work in progress. I firgured even if I dont do what I posted above, one day of lighter squats could serve me well).
-95x5
-135x5
-175x5
-175x5
-175x5

OH press:
-70x5
-95x5
-110x5
-125x5(good set)----> PR! (kept the load on the max set the same as last week since last week I failed to do 5 reps. This week I got it :) )

deadlifts:
145x5
195x5
235x5
275x5(+5lbs. awsome set...that all I can say.)-----> PR!

chins:
BW+17.5x5
BW+17.5x5(+2.5lbs)
BW+17.5x5(+2.5lbs)
BW+15x5
BW+15x4.5(didnt quite get the 5th rep, but all in all I increased the volume today, as usual with chins, so I am pleased).

abs:

hanging-twisting leg raises: BWx12, BWx12, BWx12
standing cable crunches: 60x12, 60x12 (this is a new ab exercise for me. felt good)

comments: good workout. still contemplating what to do for squats. I am talking to Madcow too so hopefully he will set me straight. Hasnt led me the wrong way yet. :)
 
You are doing great already YS. Just keep on truckin.

After a series of PM's with Madcow, he helped me come to the conclusion that this would be the best way to progress with squats. Basiclly I am restting the loads by 2 weeks and easying the volume off the warm-up sets in order to really focus on the max set(monday) and triple(friday). Hopefully this will allow me to continue progressing in squats. So in a few weeks I will be able to exceeed my current 5RM.

tommorow(friday): 135x1-3, 150x1-3, 185x1-3, 205x1-3, 240x3

mon: 135x1-3, 150x1-3, 185x1-3, 215x1-3, 240x5

wed: 135x1-3, 185x1-3, 185x1-3, 185x1-3

fri: 135x1-3, 150x1-3, 185x1-3, 215x1-3, 245x3, 185x8

BTW, I am fighting a little bit of a virus, which sucks, so I have been sitting on my ass since yesterday. I had a migraine for like 12 hours yesterday and there is still some slight pressure in head. I am feeling a lot better now, but not 100%.
 
young_squatter said:
That looks like a solid plan of attack. That sucks about the virus, hope everything is ok. Good luck with everything rip.
Click to expand...

Thanks. I should be better for tommorow. I have been sitting on my ars all day watching ESPN news like 100x. You wanna know what happened with Gary Barnett, the Winter Meetings, are the Colts going undefeated, etc, etc :D
 
RipStone said:
Thanks. I should be better for tommorow. I have been sitting on my ars all day watching ESPN news like 100x. You wanna know what happened with Gary Barnett, the Winter Meetings, are the Colts going undefeated, etc, etc :D
Click to expand...

haha, I do that anyway. Im a sports fanatic. :)
 
week 7- Friday

(all loads in pounds)

squats:
-135x3
-185x2
-225x1
-240x3-----> TRIPLE (I dunno WTF is going on with my squats, but the 3rd rep sucked even though I reset the loads as you guys can see in my above post-#162)
-185x8-----> BACK-OFF

bench press:
-95x5
-140x5
-160x5
-170x5
-190x3----> TRIPLE (real good set. bench continues to progress. )
-160X8----> BACK-OFF

BB rows:
-70x5
-95x5
-110x5
-130x5
-147x3----> TRIPLE(solid set)
-110X8----> BACK-OFF

parellel bar dips:
-BW+15x11(+1 rep from last week)
-BW+15x8 (-1 rep, but I didnt rest long enough cus some dude was pushing me to work in).
-BW+15x7(+1 rep)

beach muscle hammer curls:
-25sx12 (+1 rep from last week)
-25sx 11 (+1 rep)
-25sx 10(+5lbs, -2 reps)

bent over rear delt raises (supersetted with curls)
-12s x8
-12s x8
-12s x8

beach muscle tricep work:
decline ex bar exstensions+rest pause close grip bench press:
-40x12+10 ( +2 reps)
-40x10+10


comments: I am still getting over a little bug, but I felt good enough to lift. When I got to the gym I was kinda in a daze, but snapped out of it pretty quickly. By the end of the workout my energy levels were back to normal, yet I was a little dizzy throughout the entire workout. It was a good workout, but I am puzzled by my squats(see my rant below).

questions: I dont know what is up with my squats. I had a long PM convo with Madcow and according to him I AM NOT overtraining because if I was my others lifts woudlnt be progressing(as they are). I reset the squat 2 weeks and lowered the volume on the warm-up sets like Madcow suggested, but my squats still sucked today. I notcie when I am in the hole that there is a lot of pressure(not pain) on the exterior part of my hips. Is this a sign that my form is not correct? I use a wide stance with my feet pointed slightly out. I push my weight out towards the sides of my feet and try to really sit back to start the ascned. These are all tips straight from Dave Tate. I just dont know WTF is going on. Maybe I should re-set back 4 weeks starting Monday? HELP.
 
Nice workout rip, awesome job on everything.

Maybe bring in your stance a little bit to take some pressure off the hips,
You should video tape your form so we can see. Thats really the only way to tell for sure.
 
With the squat what was the reasoning behind dropping the warmup sets to 1-3 range (on all squat days)with one 1X5 workset on the Monday and one 1x3 workset on the Friday as opposed to warming up normally and then having 3 work sets as you had previously planned?
Is the volume to low?
 
g5.0- I defintley try to make sure that my knees do not pass my toes. But, I can tell you that on the last rep/s my problem is usually that my weight shifts towards my toes on the acsend.

YS- do you think a narrower stance would help? I am not so sure....seems like fixing a problem by going away from one of the fundmentals of a power squat(wide stance). I will rig up by digital camera to record myself squatting though.

donny- the reasoning was(you can look at some previous posts in my jounral if you wany BTW) my squat platuaed, but the rest of my lifts are still progressing. so, reducing volume on the lower sets and focusing on the top sets is a way to keep progressing in my squat without resetting all the lifts.
 
RipStone said:
donny- the reasoning was(you can look at some previous posts in my jounral if you wany BTW) my squat platuaed, but the rest of my lifts are still progressing. so, reducing volume on the lower sets and focusing on the top sets is a way to keep progressing in my squat without resetting all the lifts.
Click to expand...

I guess what my question was really trying to ask is what madcow had pm'd you to sway you to drop the 3x5 worksets as you had previously planned.
 
In addition to any lingering effects of your illness, you might have dropped the volume too much and been insufficiently warmed up. Going from five reps on four sets to five reps total (I'm assuming the workout entry, not post 162, is what you did) before working near your top weight is a pretty big change. Adding a few reps to the lightest two sets while keeping them low on the next two might help and wouldn't risk leaving you fatigued for the top set.
 
Well I was just giving a suggestion Rip, Because I know by switching my stance either closer or wider my form usually gets better.
Load that camera up and tape it. :)
 
YS- I know bro and I appreciate the advice. I just dont think it would be the best step for me to take right now. Sorry if I sounded like an ass.

donny, CS, everyone else- I hope Madcow doesnt mind, but this part of the PM...

Originally Posted by RipStone
Quote:
Originally Posted by Madcow2
Yes and no, 3x5 is fine but when you are stuck in a single lift and already have progression in PR range on all other lifts, what you don't do is suddenly rachet up the workload on the big lift. These are pretty different programs, Rippetoe's might certainly be better but what I really doubt he'd do is patch in more work in the particular scenario that you are in right now. This program that you are on is different, more exercises, and more sets, obviously you need to do something with your squat but jacking it up at this point is a bad choice. Wait until more stuff stalls and then reset the whole program completely and do 3x5 under his design if you want.



Quote:
Originally Posted by Madcow2
I'm only hesitant in that you are adding workload, as everything as rachets up it gets harder and harder naturally but now you are altering your format and inducing greater drain so what can happen is that everything slows as a result of this. The squat is important but when every other big lift is climbing you don't want to douche the whole thing fixing your squat (i.e. the right tire needs air at lap 100, let's swap the engine and chasis out and overhaul everything). You'll notice that my recommendations other than just resetting involve slashing workload in most places just to get a tad of progression on the squat, you are going about it the opposite way. So this is what makes me hesitant, not that it can't work but your progression is going to stop on most lifts anyway - I'd rather tweak the squat around a bit than risk crushing your entire program when you might very well still have a number of weeks left in you.

Like I said before, there are a lot of ways to go about it and the squat is important but purely from a judgement call, I'd rather not add workload this far on in the game. If you do add it, you have to take it from somewhere so the more I think about it the more I like to strip the Friday down if you are going that route on Monday. Definitely not 3x3 of the same weight, maybe drop Wed and do that for Friday along with an 8 rep set. I don't know, a lot of ways to go about it but I think this might make it clearer in why I'm hesitant for you to take a slight reset and then jack 3x5 and 3x3 for straight sets on the squat. Might bring your whole program down. If you want to go that route, I'd reset a lot lower - or save it for later.

Try it and see, I'm not sure what you are trying to accomplish by cutting Friday or if you are looking for a rebound or something but fatigue is systemic. If you are setting records in other lifts you aren't overreaching. Your squat is stalled but this isn't enough of a drop in volume to get a rebound and there isn't enough fatigue in place to be rebounding from. The whole idea with linear programs is that fatigue never catches you or only after several weeks of failure/stalled work on the majority of lifts maybe. Like I said though, I'm not sure if this is what you are going for, it doesn't work on an individual lift basis.

My advice would be to either reset the squat back 3 weeks and continue doing this program OR reset the squat back 1-2 weeks and drop the sets of 5 from your warmups and just concentrate on the big 5 on Monday and the triple on Friday (this might get you a few more weeks and better lifts before the other lifts start to drag on you).
 
week 7- saturday

cardio: 15min on elliptical trainer, 5mins on rower, 10mins of stair-running

-stretching and hip flexibility work for about 20mins

-when I got home I did a CoC grip workout too.

comments: I am stiff as a board. Its gotta be this weather.....burrrr!
 
Nice work so far, Ripstone. Just curious, any reason you're choosing to go with a powerlfiting squat? I assume that's low bar, wide stance and squat to parallel...
 
Jim Ouini said:
Nice work so far, Ripstone. Just curious, any reason you're choosing to go with a powerlfiting squat? I assume that's low bar, wide stance and squat to parallel...
Click to expand...

Thanks.

Not really doing a PLing squat. I am using a wide stance though cus it helps me go deeper. I try to squat below parallel. My flexibity needs some work though. I guess you got that impression cus I noted Dave Tate, etc. I read his stuff cus IMO its a good way to learn about proper squat form, but I do realize their is a slight difference in what PLers are trying to accomplish and what I am trying to accomplish.
 
week 7-saturday

-grip work: farmers walk and plate pinching

-cardio: 20mins on elliptial

-stretching

questions: So did anyone get the chance to read Madcow's PM to me(post #174)? If so, what are your thoughts? Also, should I go ahead with my proposed plan tommorow(post#162)?

Thanks guys.
 
I'm a bit confused by what madcow said because he's talking about a 3x5 and increased workload, but you didn't suggest that in your post #162. I feel like I've only got half the conversation, or he misunderstood your intentions.

3x5 is where you'd work up to 3 sets of 5 at the same top weight. So that would be an increase in workload because you're currently only doing 1 set at the top weight. His concern was that with you already stalling on squats, you might be close to stalling on the other lifts, so you need to tread carefully. If you increase workload by doing 3x5 on squats, that might push you over the edge and you could stall on everything. So he was suggesting reducing the reps on the earlier sets to make the one top set of 5 more attainable. But that's what you were also suggesting in post #162. So it sounds like he's arguing that you should do what you said you were going to do in the first place!

So... go ahead with what you said in post #162.
 
anotherbutters said:
I'm a bit confused by what madcow said because he's talking about a 3x5 and increased workload, but you didn't suggest that in your post #162. I feel like I've only got half the conversation, or he misunderstood your intentions.

3x5 is where you'd work up to 3 sets of 5 at the same top weight. So that would be an increase in workload because you're currently only doing 1 set at the top weight. His concern was that with you already stalling on squats, you might be close to stalling on the other lifts, so you need to tread carefully. If you increase workload by doing 3x5 on squats, that might push you over the edge and you could stall on everything. So he was suggesting reducing the reps on the earlier sets to make the one top set of 5 more attainable. But that's what you were also suggesting in post #162. So it sounds like he's arguing that you should do what you said you were going to do in the first place!

So... go ahead with what you said in post #162.
Click to expand...

Sorry bro, I guess I wasnt being clear enough. Post #162 was the end result of my PM coversation with Madcow, so if it looks good to you that is just what I wanted to hear. Nice job deciphering the convo dective butters, ha :) And yes, this is not the entire PM, but only like 40% of Madcow's replies to me. I wasnt sure how to post the replies so they would read chronologically(so Madcow's 1st reply would follow my first question, etc).

Thanks again for your help.
 
Monday, Week 8

(all loads in pounds)

squats:
-barx warmup
-135x5
-155x5
-185x3
-225x2
-240x5(took cynical simian's advice and did a few more warm-up reps, but still kept the volume lower in order to concentrate more on the max set, etc Today I really focused on keeping my body tight throughout the entire lift. This thought helped a lot. Pretty good squat workout today. I am still kinda tight in my hips/hip flexors though.)

bench press:
-95x5
-140x5
-162x5
-172x5
-190x5(Very good set. The 4th rep went up kinda slow and I wasnt sure I was gonna get the 5th rep. I kinda paused at the top after finishing the 4th rep and contemplated not going for the 5th rep, but I pushed through and to my surprise the 5th rep went up easier than the 4th. )----> PR!

BB rows:
-70x5
-95x5
-115x5
-130x5
-147x5(really feeling this in my lats today.)---->PR!

weighted hypers:
60x12
60x10
60x8(went back to hypers today. I am gonna stick with these for now on cus when I was doing them I wasnt having any problems with squats! Dont know if there is any correlation between not doing hypers and my squat woes, but why risk it?).


Abs;
-weighted full sit-ups: 65x10, 65x11(nice, slow negatives with these)

-twishting-standing cable crunches: 45x8*x2(* 8 reps to each side)

Comments: Good workout today. Would have been a great workout if I could have set a squat PR, but I just have to realize that I have to take a step back in order to take a step foward with squats. Also, what made this just a good workout was...

WARNING; RANT...

-there seems to be a two viruses spreading in my gym. i belive the scientifc names are curlio-insquat-rackitis and leavito-platetonic-onbarosis. There are 4 squat racks in my gym and I go to do rows today after bench press(which is in another room). Not only are there 2 of the squat racks being used for curls, but the other 2 racks have the plates left on them. GRRRRRR!

-the trainers in my gym are morons. while i am doing rows(yes, the rack wasnt being used after all) this trainer is having his client do machine rows. now you have to picture the set up in my gym. the squat rack in on the wall where a mirror is and like 4-5 feet behind the rack is the machine row that the trainer/client were using. so essentially, the rack and row machine share the same small mirror. ok, so the trainer is standing on top of the machine right behind me and wont move when i go to do rows. i felt like he was right on top of me and it was really annoying. and the worst part is that the trainer had his newbie client doing 1 armed machine rows with uber amounts of drop sets.

-there are these two guys that have been training at my gym latley. the good: they are doing front squats and BB rows. the bad; the are going like 1/3 of the way down on front squats and all the weight is on their toes AND when they do BB rows they standing more vertical then they are parallel to the ground. i really want to say something, but i wont.

rant over. yes, i feel better now. btw, i know i shouldnt let this get in my way of training, but today these 3 things added up and got to me.
 
RipStone said:
---->PR!
Click to expand...
Glad to see that PRs are becoming the norm


WARNING; RANT...
Click to expand...

Get used to that at Xsport - lots of trainers who mean well but don't know shit. THere are some good ones (at least at the one I worked at) but most are 18-21 and don't even look like they train - just kinda fit and have good attitudes :).

You listen to music when you lift, right? It's just me and the weights when SOAD, Tool, Pantera, or Slipknot is pounding in my ear. The idiots only appear between sets (rather than during) this way :D.
 
Last edited:
Hey Ripstone here's an article I found to be a good read, especially since you mentioned tight hip flexors, hip break etc. May or may not find it helpful :)

http://www.t-nation.com/readTopic.do?id=459517

As far as your rant, I can empathize since I lift at Bally's - one time I was getting under the bar to squat and unfortunately for me I didn't realize it was time for the cleaning crew and some woman pushes the vacuum right into the powerack and hits my heel with it. And then she looked at me like I was getting in her way :rolleyes:

And not to go off on PT's again, but there's one in particular here who had his client doing the strip sets on the BB row machine telling him 'you have to tear that shit up every workout' and advised a woman asking how to 'define her triceps' to 'blast it from every angle'
 
g5.0- I like to see PRs too, hehe. At xsport it seems like they go through trainers like I go through bottles of water, ha. There have been only 2-3 constant PTs there since the year I have been going there. I do listen to music, but when they dude is physically getting in your way its sort of hard to ignore.

YS- thanks man. You had a solid workout today too.

Jim0- I'll take a look at that t-nation article. Thank you. Its good to know I am not the only one who gets PO'd at the lack of gym etiqutte(sp?).
 
Guinness5.0 said:
It's just me and the weights when SOAD, Tool, Pantera, or Slipknot is pounding in my ear.
Click to expand...
Unless your hottie is in the gym ;)

Jim, I thought you were about to say she put that vacuum somewhere else...

Congrats on the PRs RipStone. Never give up on your bench. I was amazed several times at being able to finish all 5 reps after barely being able to complete the 2nd.
 
anotherbutters said:
Unless your hottie is in the gym ;)

Jim, I thought you were about to say she put that vacuum somewhere else...

Congrats on the PRs RipStone. Never give up on your bench. I was amazed several times at being able to finish all 5 reps after barely being able to complete the 2nd.
Click to expand...

I should put a pic of a hottie in my workout log for insipiration, hehe :D

Yea bro, I was reallyu surprised how the 4th rep was hard as hell and the 5th rep went up like warm butta on a biscut. I dont ask for a spot so I gotta make sure those reps get up though.
 
If you don't have a rack to bench in or a bench with spotter bars, you'll need a spot for when it starts getting really tough. But then comes the frustration of them touching the bar whilst you're still alive/conscious.
 
anotherbutters said:
If you don't have a rack to bench in or a bench with spotter bars, you'll need a spot for when it starts getting really tough. But then comes the frustration of them touching the bar whilst you're still alive/conscious.
Click to expand...

They have power racks at my gym so I might use those to bench press in. Or I could break down and ask one of the bicep curlers for a spot after the do their 43rd drop set. But, like you said, its a pain in the ass when they start touching the ba, etc
 
RipStone said:
They have power racks at my gym so I might use those to bench press in. Or I could break down and ask one of the bicep curlers for a spot after the do their 43rd drop set. But, like you said, its a pain in the ass when they start touching the ba, etc
Click to expand...

That reminds me of this one guy at my gum. he asks me for a spot on incline dumbell press, which is fine becasue that first one is always a PIA. He grabs 100's and says he wants to get 4. I help him up with the first one to a starting posation above the head. He does one rep and I can see there's no way this guy is getting 4, the second rep I give him a little spot, just helping enough to get him through the rep (I figure this is the last one). He starts a third rep and half way up he asks for more of a spot! now I'm pretty much curling this weight for the guy and I figure ok, this has to be it, but no he wants a 4th rep! This one I am straining to help this guy lift this weight.

I couldn't believe this guy made me do actual curls to help him get in his reps. I felt like telling him to drop the weight 40lbs so he can get in actual reps on his own. I think this is what a lot of people think is the way to spot someone (or be spotted). All the time I see people literally lifting the bar for their "partner", while the guy doing the bench press isn't even going through the full range of motion.

I personally get so pissed when someone even touches that bar before I ask for it.

Sorry for the rant.

When I get stuck with the bar on my chest I role it down to my stomach and do a sit up (all in one motion), then stand and put the bar on the floor. Back when I used to work out I've done this with up to 200lbs. It is an option...
 
week 8-tuesday

-cardio: 10mins incline treadmill walking(3.5mph, 9.0 incline), 10min on elliptical trainer

-stretching

djeclipe-lol. Like the story man. I had a really similar expiernce actually. I was listing at my college gym and this kid is doing curls(of course) and he asks me for a spot. I say "for curl?!" cus I have never seen anyone get a spot for curls or need one. So I am not really sure how to spot him, but I kinda bluff it and help him out. So just lke you, I was doing the reps for him and even with my "help" he ws struglling and bending his back, on his toes, etc....not a pretty sight to say the least. So, I am done spotting him...so I think and I go back to doing my next set of whatever I was doing. Few mins later, he comes over to me and asks me for another spot and this time he has another 20lbs on the bar! I just couldnt stand this anymore so I tell him that he should use less weight and focus on his form more and then demonstrate how tro do curls the proper way. He was actually really thankful for my help. It was obvious that he was a newbie. The things people do....
 
I once had a guy ask me for a spot on the leg press since he was 'maxing'. I guess from the look on my face it was obvious I'd never done it before so he told me to put my hands on the platform and push to 'help get it going' :confused:
 
Jim Ouini said:
Hey Ripstone here's an article I found to be a good read, especially since you mentioned tight hip flexors, hip break etc. May or may not find it helpful :)

http://www.t-nation.com/readTopic.do?id=459517
Click to expand...

Thanks again for this article. I took a look at it and it had some helpful tips. One I think I might try out tommorow is stretching before I squat. Now, Ian King mentions some hip flexor stretches, but I couldnt find any specific strethces. Do you(or anyone else) know of any good ones? Thanks.
 
Wednesday, Week 8

(all loads in pounds)

squats:
-barx warmup
-135x5
-155x5
-185x5
-185x5(did some stretching before I started and inbetween sets. I dunno if it was just a placebo affect, but I went very deep today).

OH press:
-75x5
-95x5
-120x5(DAMN! I was supposed to do 110x5 for this set, but after I was done with the set I looked at the weight cus it felt kinda heavy and I realized I put 10s on instead of 5s)
-125x5(I was planning on going for a +1lb PR attempt today, but since I fucked up the progression I decided to hold off. I did duplicated my PR though. Overall I think this worked out well by default cus I got some more volume in, lol. The 5th rep was pretty damn slow thouugh.)

deadlifts:
145x5
195x5
235x5
285x5(+5lbs. First 4 reps were really tight for wise. 5th rep was a little sloppy as could tell I rounded my back a little too much.)-----> PR!

chins:
BW+20x5(+2.5lbs)
BW+17.5x5
BW+17.5x5
BW+15x5
BW+15x4+1 r.p. negative(didnt quite get the 5th rep, so on the 4th rep I did a negative. The I did a rest pause negative rep too).

abs:

-hanging-twisting leg raises: BWx14, BWx12
-kneeling cable crunches: 100x12, 100x12
-swiss ball crunches: 10x20

comments: Pretty good workout all in all.

question: I am going to see some friends next week out of town, so I will take a week off from this program. How should I handle the progression when I return? I probabaly will have access to a gym, but if I go I am gonna go with friends and they are gonna wanna F around(like they always do....thats "working out" for them).
 
RipStone said:
Thanks again for this article. I took a look at it and it had some helpful tips. One I think I might try out tommorow is stretching before I squat. Now, Ian King mentions some hip flexor stretches, but I couldnt find any specific strethces. Do you(or anyone else) know of any good ones? Thanks.
Click to expand...

I typically do this one like this:

http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

I really feel it if I squeeze the glutes and tilt the pelvis underneath (like a dog tucking his tail between the legs - not hard for me since I'm usually like that anyway before I squat ;) )

And I do this one using the pins in the power rack instead of the chair.

http://www.drbackman.com/psoas-muscle-stretch.htm

Same thing with squeezing the glutes for the reciprocal inhibition thing.

And coolcolj had a good hip flexor stretch where you kneel on a bench with feel hanging over the edge and sit on your calves. I can't remember the thread, though.
 
Spotting for curls is just not right. Good job on telling him to use less weight and also for him to admi this mistake and use less weight. Maybe next time this guy asks me to spot him again I'll tell him the same. The only thing is he looks like he's been working out for a while, he's not some small noob.

RipStone said:
Thanks again for this article. I took a look at it and it had some helpful tips. One I think I might try out tommorow is stretching before I squat. Now, Ian King mentions some hip flexor stretches, but I couldnt find any specific strethces. Do you(or anyone else) know of any good ones? Thanks.
Click to expand...

I stretch after every set for everything I do. I read somewhere that it helps promote muscle growth.
 
Last edited:
YS- thanks ya sir.

jim- thanks once again for the links. i will add those stretches to my arsenal.

djeclipse- yea, this kid was a newb so it will be different if you get some meathead who is stuck on his ways. good luck with that man, lol. also, you said you stretch in between all sets....interesting. i know it helped a lot today for squats. could you go into more detail about this?

AB- haha
 
RipStone said:
djeclipse- yea, this kid was a newb so it will be different if you get some meathead who is stuck on his ways. good luck with that man, lol. also, you said you stretch in between all sets....interesting. i know it helped a lot today for squats. could you go into more detail about this?
Click to expand...

He asked me to spot him again, I was doing back and bies yesterday, felt sick so I was already feeling week. I was on my second last seated alternating curl set so my arms were already tired. Same thing with the spot. I didn't say anything because I just wanted to finish my set and get home for some food and sleep. he's not a meat head, I just think he's been working out that way for so long, I think it's an ego thing. One of those guys that wants to be seen lifting the heavy dumbells.

Anyway, stretching. My routine is like this. I do my set, after my set I write down my reps in my little book then immediately do a stretch for the body part I am working on. if it's something like bench press and I can feel my tries beginning to get a "pump" (for lack of a better word) then I'll also stretch my tries along with my chest. Then I drink from my water bottle, reflect on how week I am... repeat.

For the stretch I don't really push hard, just enough to feel it in the muscle area and hold it there for a few seconds, I don't really count. I am basically the only one at the gym that does this and people always look at me. But this is how I've always done it and it's part of lifting for me.

Also at the beginning of every workout I do really light weight first to warm up the muscle I am going to be working and then get that first stretch in. If I am doing back I will start by doing curls with 5-10lb dumbbells (only 10 reps) to get the bies warm, then stretch. Then I'll do the same for BB row. Then start the workout.

So for squats/legs I will start with really light hamstring curl machine, then stretch the hams. Then squat the bar, stretch my quads and calves, then start the workout stretching between every set.

Do a google search on stretching and muscle growth.

Also for cardio I do the same thing. I’ll war up on the machine for 2-3min, stop, stretch and then being the cardio.
 
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