My new years journal-Single factor 5x5

[djeclipse]

Don't let the bench fail get you down, I had a fail in bench and with the help of a few people here I was able to get past it and move on.

Here is the link to my Banch fail, it's post #39

http://www.elitefitness.com/forum/showthread.php?t=450832&page=2&pp=20

Maybe some of the suggestions in there that helped me will help you. it took me till post #76 but I finally got it, and i've made a few more PR's after that.

So don't let it get you down, you'll get it soon enough.

 

[asdfzxcv]

It hasnt got me down,it was just a bit suprising thats all.I dont think it has reached a plateau yet,it is just increasing at a slower rate now then it was before.If I dont get it after a few weeks I wil look into other methods but for now I think I need to just keep plugging away at it.

 

[anotherbutters]

Congrats on the PRs and on getting some rotator cuff exercise in at the weekend

I'm sure you'll get the bench PR next time. And don't knock 2.5lb increases - if you can string those along for a couple of months, that's a good 20lb increase, or over 10% if you look at percentages.

 

[djeclipse]

And don't knock 2.5lb increases -

That's right, I am all about the 2.5lb increases, they are keeping my bench and military press alive. lol

 

[asdfzxcv]

Wednesday 15/2/06 week ''13'' bodyweight 200lb

Overhead squats
45x8
65x5
75x5
80x5PR
85x5
85x5PRTried these today in the place of the lighter squats,very tricky.I will up the workload on these over the next few weeks as I am still learning this movement.There is no faking it with these squats,you get out of the groove and the bar comes down,as I found out on the top sets .I can see these having a lot of benefit in terms of core strength,full body co-ordination and squat form.I cant wait to get good at these.

Push press
80x5
100x5
120x5
140x4+1
Still couldnt quite make the 5th rep on these today,probably a combination of sore shoulders from benching on monday and the overhead squats just before it.I am not stressed about it yet,try again next week I am pretty sure I will get it next time.

Deadlifts
185x5
225x5
275x5
305x5PR
Yet more good deadlifting this week,definatly cant complain with another 10lb PR.I was going to give 315 a ride today but decided to stay on the safe side and not jump too much at once.My lower body gains strength and size so quickly,yet my upper body hardly moves in terms of strength.Next week 315 is going down .

Chins
4xbw
5xbw
4xbw
4xbw
3xbw
Not much to be said here other then I was totally exhausted and couldnt really give a damn by that time.

Overall a decent workout,the overhead squats were a nice edition.I am still contemplating whether to do them light each session as a warmup or just go heavier on the wednesday.Perhaps the former option would be more sound at this time as I am still learning the movement.Push presses where a little sluggish,but considering for some strange reason I got DOMS from benching on monday and the overhead squats beforehand I can understand why they lacked today.Deadlifts were actually pretty decent formwise today,I cant wat till I can pull 350lb+ on that movement,which will happen before the years end.

 

[Jim Ouini]

Congrats on the PR's, especially deadlift. I'm sure you'll hit 350 way before the end of the year.

Also, I see you're up 9lbs in 13 weeks. I assume you're happy with that too

 

[Phaded]

what are overhead squats?

 

[asdfzxcv]

Basically a squat with the bar held overhead,much more difficult then it sounds.Builds full body co-ordination,flexability and strength.
http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html

 

[nelmsjer]

3 plates...yummy. Hit that deadlift next week!

 

[anotherbutters]

Congrats on the PRs. 3 plates for deads will be a nice little milestone when you get it. What happened on the OH squats, did you drop the bar on one of the sets?