My new years journal-Single factor 5x5

[Phaded]

have you torn a pec muscle before or something.. just wondering why your row is as high as your bench..

 

[asdfzxcv]

have you torn a pec muscle before or something.. just wondering why your row is as high as your bench..

Only been benching for 2 1/2weeks so I am still very weak in that area and I am getting it down form wise.It is increasing at a far faster rate then the rows and this will lead to a more significant gap as time progresses.

 

[carlsuen]

hey asdfzxcv.. would it be possible to build ur self a power rack? as in u could put wooden blocks between ur squat stands as high as ur thigh?... then when u lift u can move a little bit back wards.. and then u have a "safety bar" so even if u fail u can just dump it there.. just a thought on how u can improvise..

 

[asdfzxcv]

hey asdfzxcv.. would it be possible to build ur self a power rack? as in u could put wooden blocks between ur squat stands as high as ur thigh?... then when u lift u can move a little bit back wards.. and then u have a "safety bar" so even if u fail u can just dump it there.. just a thought on how u can improvise..

That is actually something that I am contemplating at this stage,building my own rack.Seen someone on another forum that built an entire rack out of wood,I was quite impressed and might do something similiar soon if I cant find a cheap rack around.

Thanks for the input carlsuen.

 

[nelmsjer]

have you torn a pec muscle before or something.. just wondering why your row is as high as your bench..

Actually, it is ideal that your row is as high as (or very close to) your bench.

 

[asdfzxcv]

Wednesday 25/1/06 week ''10'' bodyweight 197lb

Squats(light)
135x5
165x5
200x5
200x5
200x5
These were easier then normal,I actually did these quite fast today.These will stay steady for another week or two until my main squats ramp up again.

Deadlifts
155x5
185x5
225x5
245x5
275x5PR
Deadlifts kicked ass today,best pulls I have done.Was nervous because I had to make a 10lb jump due to lack of smaller plates,but I actually got it fairly easily.Only complaint was the grip slipped on the last 2 a bit,but I rectified it within several seconds and pressed on to hit the PR.

Push press
75x5
87.5x5
100x5
112.5x5
125x5PR
Was a tough set today after the exhausting deadlift PR,but I still managed to hit a record on it.I think I could hit 135 fresh but it will come in time regardless.

Chins
5xbw
4xbw
4xbw
4xbw
4xbw
Not much change here,I should really give these more attention but after everything else I am stuffed.Maybe I should do these first.

Overall good workout,the deadlifts indicate that my lower body is still getting stronger despite the reset.I cant wait to hit 3big plates a side(315lb) for 5reps,which will happen in time.

 

[asdfzxcv]

Friday 27/1/06 week ''10'' bodyweight 197.5lb

Squats
135x5
165x5
195x5
225x5
245x3
195x8
These felt steady and strong,much easier then the last time I did 245lb.Hopefully I can continue these past 260lb with excellent form.

Bench
105x5
115x5
125x5
135x5
152.5x3PR
125x8
Nice top set here,it went up with ease and monday should be pretty easy.Hopefully I can milk more 5lb PR's in coming weeks.

Row
105x5
115x5
125x5
135x5
145x3PR
125x8
Felt very strong on these today,another steady 2.5lb increment.

Quite a good workout despite the heat,remembered the back off sets today.Weight is increasing at a slower rate which is good because I dont want excessive fat gain.

 

[carlsuen]

woohoo!! nice workout..

 

[asdfzxcv]

Monday 30/1/06 week ''11'' bodyweight 198lb

Squats
135x5
165x5
195x5
225x5
245x5
Good squatting today,maintained good form during the top set,much more stable this time around.Starting to get a bit stronger I think,but thats just me.

Bench
105x5
115x5
125x5
135x5
152.5x5PR
Again bench seems to be the rising star of the lifts with another easy 5rep PR.Hoping for another 5lb on friday if all goes well.I want to be able to bench my bodyweight at least once in 4months time.

Row
105x5
115x5
125x5
135x5
145x5PR
Was a bit trickier today then friday,but I still got in all the reps.

Food intake has been pretty good with around 3200-3500cals on most days.It will probably stay steady for a few months as I hope to up my bodyweight a little bit then stabilise at the new weight,so I will just wait and see were this intake level takes me.

Overall not too shabby progress on most lifts lately,even the reset squats seem to be on the rebound.

 

[nelmsjer]

Things are looking good for you, bud! I like all the PRs on your journal...start bolding those!