[dnyc99]

:clapping: Wow RaSP..amazing workout. I still don't know how you can manage 15 mins of HIIT after all that leg work?!!

I'll be stopping by more often for my workout "motivation" fix.

Great work RaSPy!!

~D~

[RaSP]

Thanks.

It's really not as bad as it sounds. When I was doing legs once a week there was no way you'd get me near the stepmill as I could barely walk. Since I start so (relatively) light only the last two sets take very much out of me. And by the time I get around to the intervals, my quads have had a bit of rest while I did chest and back.

Supposed to be icy here in the morning. i may workout at the hotel tomorrow since it's just a light cardio day. We'll see what it's like in the morning. The weather reports have been wrong so much, I almost don't know why I look.

*R*

[NewSpawn]

mornin rasp......looks like ur progress on this routine is coming along nicely. i in particular have been watchin ur bench and so far u haven't flinched yet. it sounds and looks like your workouts are coming along well on the 5x5.

[RaSP]

Well I missed todays workout. Gots to love the weather here in San Antonio. A little bit of ice and things shut down. but then again, it wouldn't take much of a tornado to mess things up at home though...

I did cardio today and risked my life with the hotel "gym" equipment. Managed to do some good inclines, but not much else.

*R*

[pammiejoe6]

youre in texas? wow! only 3 hours away! and yeah arent people funny? they even closed the schools down for 2 days and there wasnt even much ice around at all...no one knows what to do around here when it gets cold...hahaha

hope you had a safe trip!

[RaSP]

Yup. I was in Texas. I thought it was supposed to be warm down there?

Well, I'm bummed about missing Wednesdays 5x5 and I'm wondering if I should repeat last weeks numbers this week and if I don't what I should do next wed. Should I just continue as though I'd done it? Just back off on the DLs so they're a week behind? or just repeat the whole week?

In the meantime, Here is Todays killer w/o:

Squat
5 160
5 200
5 240
5 285
3 330 Yikes!
5 240

Bench
5 115
5 145
5 175
5 200
3 235
8 175

Row
5 110
5 135
5 150
5 170
3 190
8 150

Weighted Dipz 6, 5, 4 @55
BB Curlz 8,8,6 @90
DB Tri Press 10,9,7@75

No HIIT after my friday w/o's.

*R*

[RaSP]

Oh yeah.....

"Hook 'em 'Horns!"




*R*

[pammiejoe6]

haha whohoooooo UT!!

massively awesome workout dude! WTG on those killer squats!

[RaSP]

Well I think I'm just going to re-do last weeks routine since I missed Wed. I'll be more solid next week.

*R*

[A.FreeRadical]

Originally Posted by RaSP

...
Well, I'm bummed about missing Wednesdays 5x5 and I'm wondering if I should repeat last weeks numbers this week and if I don't what I should do next wed. Should I just continue as though I'd done it? Just back off on the DLs so they're a week behind? or just repeat the whole week?

In the meantime, Here is Todays killer w/o:..

Whatever you do will be good. That was a killer. Good workout.

*

[RaSP]

Well of course I went into todays w/o planning to repeat last weeks, but I didn't.

I went ahead with this weeks weight and managed to do OK, but I did have to rest pause the last rep on squatz and the last 2 reps on bench.

Here it is:

Squat
5 165
5 205
5 245
5 290
5 330

Bench
5 120
5 150
5 175
5 205
5 235

Row
5 120
5 140
5 160
5 175
5 190 ( I only did 185 last week)

Finished with weighted hypers 2x15@35
and some weighted incline situps 15@25, 12@35, 10@45

Now that I'm breaking new ground with the heavy lifts, I decided to drop HIIT from MWF, and pick it up on off days.

*R*

[NewSpawn]

rasp...nice job on the workout. hey do you go parallel on squats or full.....bench is looking great. keep it up....looks like this suits you
pretty well...how do you like it?

[RaSP]

Thanks. I go to the box (bench) which is below parallel. it keeps me from cheating. I have really, really long calfs and it hard for me to balance well on ATG without leaning way forward. On my regular routines I alternate front squatz to get that extra ROM.

I have high hopes for bench still. This 5x5 had me starting pretty light, but 245x5 is my all time PB and I'll be there in a couple of weeks if this keeps up. I am ahead of my PBs when I started this routine. I'd love to hit 275 this year.

The best thing about this routine for me is the part I was most worried about. I really like the squatz evry w/o and the way the routine has me building up to max weight slower than I normally would. My tendonitis has all but disappeared but my numbers have gone up.

I also like how my Carb Cycling diet is fitting in with all this. My weight has stayed pretty steady (I'm down about 3 pounds), but my strength is up and I'm feeling much leaner.

This week and next will be critical to see if I can really get some gains from all this.

*R*

[RaSP]

Oh yeah. Today I just did 45 minutes on the elliptical fo 900 calories (so it says). I was going to follow this with some stepmill HIIT, but some "stroller" was on the only stepmill with the interval program so I did a couple of laps in the hot tub instead.

*R*

[DarkFalcon]

Originally Posted by RaSP

Oh yeah. Today I just did 45 minutes on the elliptical fo 900 calories (so it says). I was going to follow this with some stepmill HIIT, but some "stroller" was on the only stepmill with the interval program so I did a couple of laps in the hot tub instead.

*R*

Hot tub sounds great! I'm too fat right now to go to mine so I've been missing it.

[NewSpawn]

rasp i believe you will be surpassing 275 this year. thats one thing about DC....its not a big believer in bench pressing....mostly due to the danger factor doing rest pause and reps. it can be done but not the way i like to do it. my last attempt was fairly recent and i was surprised at how much stronger i felt in it even without specifically training in the bench. hopefully that will continue. i envy ur squats too. going to the box is tough as i have tried before and am now trying to get back into on DC. great job on ur progress and keep up the great work.

[RaSP]

WOOOT!

OK. I'm officially in Personal Best territory now. I got 195 for 5 on incline bench today! Deadz weren't as good, but I'm hovering at my previous PB. Here's the detail:

Squatz
5 165
5 205
5 250
5 250

Incline Bench
5 120
5 145
5 170
5 195 (I did get stuck a little on my right side on #5, and the spotter had to give me a nudge, but not much)

Deadz
5 275
5 330
5 380
5 435 (OK, so it was really 3 + 1 + 1 with maybe 60 sec between each of the last two. Not what I had hoped for, but I'm not ashamed of it.Previous record is 2@455)

I threw in one set of 8x135 Front Squatz since Spawn made me self conscious about my ROM Felt really good. Nice and smooth.
Finished with 3x20 Jackknifes


I may try DC again later this year. I tend to get hung up on my numbers so mixing things up like it does is good for me mentally. What's really funny about my mind is that doing these 5x5's I get psyched up about the last set of 5, and almost forget that the 2nd to the last set is nothing to sneeze at so I just pump those out.

I'm cautiously optomistic about my squats continuing to improve. Every friday those three reps at the new weight seem sooooooo heavy, but every Monday I still manage to pump out 5 of 'em.

Thanks for the support.

*R*