My new years journal-Single factor 5x5

[nelmsjer]

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 .

Thanks for the wishes. Right back at you, bud.

I wasn't knocking the milk at all. As a matter of fact, if I can't get some type of protein powder to work for me (I have suddenly had issues with it), then milk is the direction I am going to replace the powder with. All good...

 

[asdfzxcv]

Wednesday 8/2/06 week ''12'' bodyweight 198lb

Squats
135x5
170x5
205x5
205x5
205x5
Fairly easy squats,as they should be.I am thinking of replacing these with overhead squats,just waiting for madcow2 to respond to my PM with his thoughts on the matter.

Deadlifts
155x5
185x5
225x5
260x5
295x5PR
These deadlifts were a hard fought battle,very exhausting.I noticed my grip seems to be hanging in so far,I think I am good for about 315lb gripwise.My form was a little bit off today I think,I started with my hips a little higher then normal,but I think they were too low to start with.

Push press
80x5
95x5
110x5
125x5
140x4+1PR
After the deadlifts I was utterly stuffed,so these were very hard.I got the first 4reps but after that I was so screwed that I let the bar rest on my shoulders for 25-30seconds before grinding out the last one,which was probably more of a power jerk then a push press .I think I will stick to the 2.5lb increases for the time being.

Chins-too tired,do later

This workout absolutly trashed me,I was stuffed by the end of it.Next week I think I will change the light squats to overheads as they are good core work and they force good squat technique.I am pleased with the progress of the deadlifts lately,3plates is in sight now.I will focus on my technique(which isnt too bad,but could use attention) soon with the deads.

Overall not bad workout.

 

[carlsuen]

asdfzxv, aren't u supposed to be doing only 4x5 with your squats today? or is that negligible that u just went for a 5x5 instead? according to the original SF 5x5 as per Bill Star, we are supposed to do all 4x5 on light day? but i think i will probably do a 5x5 on push presses and deads. i might keep my squats to the 4x5..

 

[asdfzxcv]

Your right about the squats,it should be 4x5 instead of 5x5.I just kept it at 5x5 for the sake of simplicity.They will probably be changed to overhead squats,I am just waiting for madcow2 to offer his opinion before I change.

 

[carlsuen]

i somewhat agree with u too.. as the squats on light day is lighter it will probably allow for more improvement in that sense.. but the thought of doing push presses later.. it's gonna be fun..

 

[djeclipse]

asdfzxcv, congrats on the PR's. 3 plates a side for deads is a good goal, it feels good once you get it, and it looks like you'll be getting it very soon.

As for the push press, have you tried doing them before deads? I know deads really takes a lot out of me so I've been doing my standing military press before deads which helps me get thos last 2 reps. I know if I tried them after deads I'd be too drained. Just a thought.

 

[asdfzxcv]

asdfzxcv, congrats on the PR's. 3 plates a side for deads is a good goal, it feels good once you get it, and it looks like you'll be getting it very soon.

As for the push press, have you tried doing them before deads? I know deads really takes a lot out of me so I've been doing my standing military press before deads which helps me get thos last 2 reps. I know if I tried them after deads I'd be too drained. Just a thought.

Thanks for the kind words djeclipse.I think I will take your advice and save the deads for last as they seem to effect everything else too much.

 

[asdfzxcv]

Did a mini overhead squat workout today because it was raining and I couldnt go for my regular walk

Overhead squat
45x5
45x5
55x5
55x5
65x5
75x5PR
I love doing these,takes so much focus to keep the bar stable overhead.My only complaint is that my wrists dont seem to be flexible enough,but I suppose that wil improve given time.I definately want to incorporate these into my workout from now on.

 

[nelmsjer]

asdfzxcv, congrats on the PR's. 3 plates a side for deads is a good goal, it feels good once you get it, and it looks like you'll be getting it very soon.

As for the push press, have you tried doing them before deads? I know deads really takes a lot out of me so I've been doing my standing military press before deads which helps me get thos last 2 reps. I know if I tried them after deads I'd be too drained. Just a thought.

Hmmm... Let's talk about this.

In terms of overall importance for muscular development, you should do the deadlift while you're fresh and can put the most into it. On the other hand, if your focus for this 5x5 is specifically shoulders, than go for it!

 

[djeclipse]

Hmmm... Let's talk about this.

In terms of overall importance for muscular development, you should do the deadlift while you're fresh and can put the most into it. On the other hand, if your focus for this 5x5 is specifically shoulders, than go for it!

But do you really want to be lifting heavy weights over your head after your core is already drained from deads? I guess there is no "perfect" solution.