My new years journal-Single factor 5x5

[asdfzxcv]

Looking good, congrats on the new PR's. Especially the 135 for push press. That is my goal for Military press. How cool is it to have the big plates lifted over your heads 5 times, I hope I get there soon, lol.

The deadlift is coming along also, you must have a decent grip being able to stick with conventional grip up until now. 285 is about where I need straps in order to hold on to the bar.

Keep it up.

Thanks for the kind words djeclipse,hope you hit your goal of 135 military soon.In regards to grip mine isnt too hot,I still reset my grip on 3rd-4th rep but it seems to be getting better.I am so damn sore from those deads today lol.I cant wait to hit 315 on deads,provided my body stays in one piece while doing it.

Goodluck

 

[asdfzxcv]

Friday 3/2/06 week ''11'' bodyweight 199lb

Squats
135x5
165x5
195x5
225x5
250x3
195x8back off
These felt quite good once again,fairly deep and not too tricky.The strange thing is that it feels quite heavy walking out with it,but squatting it is fairly easy,just one of those things I suppose.

Bench
95x5
110x5
125x5
140x5
157.5x3PR
Another steady increase without to much hassle here.It was fairly heavy but I felt like I had 1-2reps left in me,so hopefully 5reps on monday happens without incedent.

Rows
85x5
100x5
115x5
130x5
147.5x3PR
These have been annoying me lately,I just cant get the form down pat on these.There is no way I can keep me back arched while at 90degrees,but I still try to get as close as I can.I will try to correct my form in the next few weeks and see what happens.Ironically I can powerclean more then I can row,despite it being a more technical lift and I feel my form is much better then when I do my rows.With the powercleans I feel it works my back/traps better then the rows.

Overall not a bad workout,my squats seem to be coming back at a steady rate with better form.Bench is still going well,hopefully for many more weeks to come.Rows are the only sore point in the regime,If I cant get my form decent in a month I might switch to powercleans.

 

[RipStone]

Just looking over your journal and it seems like everything is working out great for you. Keep it up!

 

[asdfzxcv]

Thanks for the encouragement Ripstone,Things seem to be going decently lifting wise although my diet hasnt been perfect lately.Here is a rundown of what I have been eating lately for anyone interested.

7.00am
cup of oats+scoop of whey

9.30am
2slices wholewheat bread+can of tuna(sandwich)

Noon
Pwo shake with scoop of whey+dextrose(only on lifting days)

1.00pm
2cups 1%milk

3.30pm(dinner)
12oz ground beef
cup of oats
vegies

6.00pm
2cups 1%milk

8.30pm
Cup of cottge cheese
2tablespoon natural peanut butter

According to fitday it comes to 3325calories 29%fat 38%carbs 32%protein.
I intend to replace the ground beef with a chicken breast once I run out of it(few weeks worth) which will drop the fat calories drastically and bump up the protein.I have been gaining about 1.5-2lb a week which I think will slow down in time.I will definatly stop if my weight gets to the 215-220lb mark as I would like to stabilise at that weight and recomp for the greater portion of the year as I dont want to be a total fatass .I am not overly concerned with the fat as that can be cut fairly easy if it gets too out of control.

 

[RipStone]

For the diet, I would add more veggies. Also, instead of 2 cup of milk, try having 1-1/5cups and having some EFAs instead(nuts, fish oil caps, etc). Finally, maybe add some fruit either pre or post-wo. Just some ideas.

 

[asdfzxcv]

Monday 6/2/06 week ''12'' bodyweight 198.5lb

Squats
135x5
165x5
195x5
225x5
250x5
Excellent squatting today,the weight went up much easier then last time I hit 250.I have a good feeling about the next few weeks squatting as my form is staying solid and deep this time.

Bench
95x5
110x5
125x5
140x5
157.5x5PR
Got the 5reps here today,but it was a bit trickier then I anticipated.The first 3 went up easy,the 4th was tougher and the 5th was a grind to the top.Nevertheless I will try for 162.5lb on friday and see how it goes.

Rows
85x5
100x5
115x5
130x5
147.5x5PR
Got the PR here today again,my form is still a bit rough but it is workable.I have trouble getting to the full 90degrees so I am going to stick to about 75-80degrees as that is as low as I can get whilst maintaining the back arch.

Comments
Overall not a bad workout,I am pleased that the squats are getting better formwise.I feel that I will set a PR in two weeks time with minimal hassle.Bench was suprising as it was actually quite tricky today,but my chest could have been having a bad day so who knows.I cant wait till I can press my bodyweight,even for one rep,which should happen within the next 2-3months if all goes well.

Diet has been better the last few days.As per Ripstones comments I have added in more veggies,efa's and a banana to my post workout meal.I will try to be a consistant as possible with diet for the next few months and see what happens with my body composition.

 

[nelmsjer]

2 more PRs! Good job!'

I just want to clarify: you are adding the banana to the 2 cups of milk, not to your post workout shake, right? I THINK that is how I'm reading what you wrote, but I just want to make sure.

 

[asdfzxcv]

2 more PRs! Good job!'

I just want to clarify: you are adding the banana to the 2 cups of milk, not to your post workout shake, right? I THINK that is how I'm reading what you wrote, but I just want to make sure.

Thanks for the encouragement Nelmsjer,yes I am adding a banana to the 1.00pm meal.The reason I am using a fair bit of milk during the day is because it is cheap,easy and has a decent nutrient balance.My diet is probably not super duper precise like some people on these forums but it provides me with everything I need to grow and it seems to be working thus far.

Thanks again for dropping by my journal.I wish you the best of luck with your goals .

 

[djeclipse]

Congrats on the PR's. That's how bench goes for me also sometimes, the first 3 seem easy and you thingk the next 2 are going to be a sinch, then all of a sudden the 4th rep is quite hard and that fifth is really slow. The main thing is you got it!

 

[carlsuen]

nice job dude.. i'm starting the SF today.. will post up tomorrow..