Today's 5 x 5 workout and some fun facts

[Jim Ouini]

Wk 5 Day 1 (1st day of deloading and it couldn't have come sooner )
BW after workout = 199

Squat
Warmup to 315 x 3 x 3

Bench
Warmup to 265 x 3

Clean Pull
Warmup to 280 x 3

All felt real good except for squats. Decided to do Tue - Fri as my days for 2x week deloading. I thought having 4 days rest would help but still felt kinda beat up from last week - low back and left knee particularly.

Note: So these 2 guys were discussing the in's and out's of the cable bicep curl for all the gym to hear - standing on a reebok stepper, debating shoulder position, wrist position, elbow angle. I even overheard the word 'enzymes' thrown about somewhere. I never realized it was such a technical lift

 

[Boss101]

Note: So these 2 guys were discussing the in's and out's of the cable bicep curl for all the gym to hear - standing on a reebok stepper, debating shoulder position, wrist position, elbow angle. I even overheard the word 'enzymes' thrown about somewhere. I never realized it was such a technical lift

I love the overthinker at the gym. I saw 2 guys bust out a protracker to get a 35 degree angle on the incline bench. The reason they have a chest like a 10 year old boy is because they have been benching at a 40 degree angle for the last 2 years, it has nothing to do with them benching 115lbs.

 

[Jim Ouini]

Wk 5 Day 2 (2nd day of 2x week deload)

Dead (sumo)
Warmup to 365 x 3 x 3

Much easier this week. I"m sure not having to squat beforehand had something to do with it.

Push Press
Warmup to 135 x 3 x 3

Felt strong on these. Maybe I'm finally getting the hang of it.

Chin-ups
35 x 3 x 3

Much much better than pullups. No elbow pain either - will add weight next week.

 

[blut wump]

wot? no squats?
http://www.elitefitness.com/forum/showpost.php?p=4497645&postcount=11

 

[Jim Ouini]

wot? no squats?
http://www.elitefitness.com/forum/showpost.php?p=4497645&postcount=11

Man have I ever messed up the 2x deloading.

1st day I did 1x3 bench and clean instead of 3 x 3. 2nd day I forgot to squat.

Oh well, guess I'll just take it from here and make the best of it. Thanks for pointing it out.

 

[Boss101]

How long are you going to run the 2x deloading phase?

 

[Jim Ouini]

Good question! As soon as I figure it out I'll tell ya

I had planned on 2 or 3 weeks. Since I messed up this first week, I'm thinking 3.

Then I *think* I'm going to run 3x week 1/3 x 3 intensity phase for 3 wks.

Although adding 5-10-20 lbs to some of my lifts will bring me real close to my 3RM's...

 

[Jim Ouini]

I think I'm going to start the 3x week intensity protocol this week.

Week 5 was a 2x deload, albeit messed up.

This week I'll ramp the weights to hit 1/3 x 3 records by Wks 8-9. If I feel loaded again I'll take a day off, though.

 

[blut wump]

Probably a good plan. Week5 is just a holiday week in my experience in an "active rest" sense and it likely makes little difference whether done in 2x or 3x fashion except you rest a shade more doing only 2x.

I'm planning to flip back tomorrow for three weeks as though this next week were a 3x week7. I don't regret the 3 weeks of 2x deloading since I feel well rested and I didn't have a lot of choice, anyway.

 

[Jim Ouini]

Wk 6 Day 1

Squat
Warmup to 335 x 3 x 3

Still have some knee pain so I've been taking it slow/cautious.

Bench
Warmup to 270 x 3

My friend/spotter said I 'smoked' it. Well he's kind of a glass half full kinda guy so I take it with a grain of salt. I didn't feel any sticking points, though. Getting close to my max so next week I may have to bust out the 1lb platemates

Clean Pull
Warmup to 280 x 3

Miscalc'd. Shoud've been heavier since I did 280 last week. Felt pretty easy.

Glad to be back in the gym after last week's vacation