My new years journal-Single factor 5x5

[asdfzxcv]

Friday 10/2/06 week ''12'' bodyweight 199lb

Squat
135x5
165x5
195x5
225x5
255x3
195x8
Almost back back up at my all time highest squat of 260x3 and it feels easier this time around.I think 265-270 may be very possible this time around,if not more before reramping.These squats were done with good form and my back/core seems to be coping with the weight better too.

Bench
95x5
110x5
125x5
140x5
162.5x3PR
125x8
Today was a bit trickier on bench then normal.The first 2reps were very easy but the last one was a bit slow on the way up,but I still got it.Hopefully I can get 5reps on monday,but we will see what happens.

Rows
85x5
100x5
115x5
130x5
150x3PR
Not liking these very much,I just cant seem to get the movement down.I should have stuck with the power cleans as I am better at them then rows and I can use more weight.Nevertheless I will stick with them for the time being and see how they go.

Weight gain seems to be slowing down now,which is good as I was gaining too fast.My chest and back seem to be getting thicker and my legs have increased a bit in size.I have gained little (about 1/3rd of an inch )on my waist in the past 5weeks,but growth in other areas more then makes up for this.

 

[carlsuen]

good job.. keep it up.. i think u should change your rows to power cleans as i felt wierd doing them too.. at least you haven't invested alot of time in it yet.. i don't think it's too late to change it to power leans..

 

[asdfzxcv]

good job.. keep it up.. i think u should change your rows to power cleans as i felt wierd doing them too.. at least you haven't invested alot of time in it yet.. i don't think it's too late to change it to power leans..

I think I will change to power cleans next week.Are you doing yours from from the hang or from the ground?Did you get someone to show you the form or did you pick it up off the net?I am fairly confident in my form,I just need to practise them a bit as I havent done them for a while.

 

[nelmsjer]

Great PR's and good news on the weight distribution. Keep after it!

 

[carlsuen]

ok let me get this straight.. cleans are done from the floor.. and power clean's are done from the hang?

 

[asdfzxcv]

ok let me get this straight.. cleans are done from the floor.. and power clean's are done from the hang?

Both can be done from the hang.
Cleans=catch the bar in the bottom of a full squat position,
Power clean=catch the bar higher in a quarter/half squat position,bar needs to be pulled higher in order to do this compared to a normal clean.

 

[carlsuen]

yeap.. confirmed.. but how differently does it affect the body? more traps recruitment? cuz i sure as hell felt it..

 

[asdfzxcv]

yeap.. confirmed.. but how differently does it affect the body? more traps recruitment? cuz i sure as hell felt it..

Both are excellent for the traps and back.Cleans would stress the lower body more as you have to come out of the bottom position of the squat,while with the power clean you dont have to squat down so far.I think it would probably be overkill to do full cleans while doing squats 3times a week,but thats just my opinion.Either way both are tremendous movements which will strengthen your back like no other.

Hope it helps

 

[carlsuen]

thx.. u nailed it..

 

[asdfzxcv]

Monday 13/2/06 week ''13'' bodyweight-200lb(staying here now)

Squats
135x5
165x5
195x5
225x5
255x5
These were equal with my highest ever set of 5 and I did these far easier then last time.Form was pretty good throughout all of the reps.I was going to jump to 260 today but I decided not to be overzealous and wait for next week.

Bench
95x5
110x5
125x5
140x5
162.5x4PRFail
Was a bit dissapointed on failing with my bench today,but it was bound to happen sooner or later.I was still a bit sore from chopping+moving a few tons of firewood at my grandma's house on saturday so that could have impacted on the workout a bit.Nevertheless I will keep trying until I can get all 5 reps then I will start increasing at 2.5lb a week rather then 5lb as things seem to slowing down on bench now.

Rows
85x5
100x5
115x5
130x5
150x5PR
Got all the 5reps on these,although it was a bit difficult.I decided to stay with these for a bit and see if I can make them work.

Overall I was dissapointed with the bench failure,but I will press on and try it again on monday.Squats are still on track,hopefully I will get several weeks of PR's this time.Bodyweight seems to be pretty stable now,I have gained 9lb in 6weeks so I am quite pleased.I will now settle at this weight for a while as there is a bit of room for recomposition in the next few months.