Ross86

I was able to keep track of it very easily before I started this program. Now I have so much going on with it that I've been having some difficulty. In the past, I've mainly done the DFT 5X5, so it was much easier. Now if I vary my rest time by 10 or 15 seconds, it will make a huge difference and that's something I never worried about before. Training frequency is different and I'm not in a set schedule either. I have been focusing more on form and becoming acclimated to the program for the past couple weeks, but now I'm getting both down so I need to pay more attention to my progression. Today's workout didn't help either...

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Stone Black

Ross86

Squats - a lot of depth work
leg press - 260 X 22, 14, 12

I am very, very sunburned. Leg curls hurt too bad to do them and squatting SUCKED. I don't mind the lighter day. I'm taking tomorrow off and then I'll see if I can't pound out 4 or 5 or 6 days in a row.

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness" - Anonymous


Stone Black

Ross86

Flat BB bench - 175 X 12, 6, 5
Dips - BW X 18, 12, 8
OH Tri ext/press - 55 X 16/8, 12/6, 8/3

Felt a little weak today, but it's cool. I had to work 8 hours today and I wasn't prepared for that (no food). So I had a bunch of shakes and bars. I partially dislocated my shoulder doing squats during my last leg workout. My back & shoulders were just tight...hand placement was fine. I had already warmed up for 15 minutes and I was doing the last warm up set (weight acclimation) before I started my first working set. It's nothing major. The next time I press, it should be back to normal.

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Stone Black

Pitysister

your dips go up?

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Ross86

I don't know how many workouts I have posted in my journal, but I have learned a lot between each one. The workout I have been doing is not working out. I'm not able to deal with volume work due to my shoulder. I'm not going to say the results have been bad, but I could be doing as well or better with something else. I spent an hour trying to come up with a routine that will work for me and the following is what I'm going to try:

Push/Quads
Flat bench press - 3X5 Edited
Olympic squats - 3X5 Edited
Narrow stance leg press - DS Edited
Weighted dips - DS

Pull/Hams
Deadlift - Triples, doubles, then singles
Pendley rows - 3X5 Edited
Leg curls - DS

Legs
Olympic squats - 3X5 Edited
Leg press - 3X15
Smith machine one leg squats - 3X8
Calve raises - DS

Push/pull/accessory
Pull ups - 6Xfailure
Standing military press - 5X3
Face pulls - DS
Dip shrugs - DS
Scapular press ups - DS
Biceps curls - DS Edited
Rotator cuff exercises (eventually)
Planks

(DS = drop set)

I'm going to give this a go. Workout frequency will depend on where I am during each mesocycle. I'm planning on having a day off between each workout, but if I'm feeling good then I might train consecutive days. At the end of the first mesocycle, I might start an exercise rotation similar to DC training. I'm going to plan on running this for about 4-5 microcycles before resetting (to give an idea of how I'm setting up the linear progression). Because of the flexibility and my resolve to be more stubborn, I plan on following this routine for a long time.

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness" - Anonymous


Stone Black

Ross86

They did, actually. I just checked and noticed that. I'm going to start the journal for the new routine. I'll probably start the second workout tomorrow since today wasn't very taxing.

EDIT:
Dips - BW X 15, 9, 7
last week to
Dips - BW X 18, 12, 8
this week

I changed my main pressing movement because of shoulder issues, so it's most likely messing with my perceived progression. I feel stronger this week though.

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness" - Anonymous


Stone Black

iron_worker

If you're not able to handle volume work then why 5x5? Why not lower like 3x5 or whatever/what have you. I consider 5x5 a relatively high volume exercise, myself.

IronWorker

Ross86

5X5 is a high volume workout with med/low volume sets. I was referring to the higher volume sets and training to near failure with the heavy compound lifts each set. I was having trouble pushing out 15-20 reps on a messed up shoulder where only the first 5-8 reps felt good...during the rest of the reps, it was a struggle to hold my shoulder in place. That actually sounds like a pretty good idea though. I'll probably end up changing squats to 3X5 since the frequency is higher for that lift. The other lifts where I'm doing 5X5 will only happen approximately once a week. That shouldn't be a problem.

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness" - Anonymous


Stone Black

Andrew.cook

I'm going to agree with IW on that one. 5x5 doesn't seem like much, but my experience is that it ends up being a lot of work, mostly because the intensity is higher on a low/med rep set. I would almost be willing to say that 5x10 is less stressful overall, not that I would suggest that either. 3x5 (working sets) would be fine, with a couple warm ups thrown in there. Heck, I even find that in my own workouts that my 3x5 week is pretty hard to get through and that I actually enjoy the 3x3 week that follows it even though the weights go up. It would be worth playing with. I am not sure that you can overestimate the amount of recovery that you need Besides, you can always bump up the volume if you really do find it to be too little. But with your shoulder the way it is, I can't see any fault in knocking off the work before it starts to be troublesome, so long as the work done is quality.