My new years journal-Single factor 5x5

[kethnaab]

yeah, have you downloaded madcow's weight spreadsheet? you enter your maxes, it does all the work for 9 weeks

er...it does all the math for 9 weeks. YOU do all the work.

and now that I can squat again, I look forward to ramping myself back into this. I figure by the time my squat is back in order, I will be ready to hit an advanced 5x5.

 

[asdfzxcv]

I am in week 14 so it is no longer relevant to me anymore.I reramped my squats after they stalled a few weeks back,so this isnt the intial ramp at the start of the program if thats what you think.

 

[asdfzxcv]

it's fun to watch these journals unfold...

can't wait to start my own...

i'm gonna have to check my 5 rep maxes this coming week, so i can figure all my numbers to start this off correctly, and not go too heavy that first week...

we're supposed to work up to those 5 rep maxes by week 4, correct...?

Yes you aim to hit your current PR's in week 4.

 

[asdfzxcv]

Wednesday 22/2/06 week ''14'' bodyweight 199.5lb

Overhead squats
45x10
45x10
65x10
75x8
Did higher reps on these today in order to practise the mvement.Form was good,but this shitty cold is knocking me around so I kept them light for now.

Push press
95x5
115x5
125x5
140x5PR
I was going to skip these today,but I still gave it a go.By the time I got to 125 it felt so heavy and I doubted if I could get 140 once.I did the first 4 reps fairly easily but the last rep was so damn hard it took like 10seconds to lock the damn thing out.I am not sure how I am going to increase these,even 2.5lb might be tricky.

Deadlifts
185x5
225x5
275x5
315x5PR
I dont know if it was the cold or fatigue,but after these I felt like dying lol.I was apprehensive about doing these but I gave them all the strength I had left in me.The first 2 reps of 315 I pulled overhand,then I finished out the set with a mixed style grip.The last rep wasnt pretty but I still got it to the top and locked it out.I am going to be sore tomorrow lol.

Chins-Do later too tired.

Shitty day today,this damn cold is knocking the energy out of me.I think that the fatigue is starting to build up a bit,as I am feeling a bit falt the last few days.I will rest up well the next few days,try to shake this cold and see how I feel on friday.

 

[Phaded]

3 plates on deads woohoo..

 

[Dposey]

Nice job on those deads! I know how you feel, I've been coming down with a cold and it's pissing me off. I just feel worthless when I wake up and spend the whole day trying to shake it off. Here's to both of us shaking it off before it affects training.

 

[Phaded]

do some running that usually helps with colds

 

[nelmsjer]

Heck, yes!!!!!! Congrats on the 3-PLATE deadlifts!!!

 

[anotherbutters]

Congrats, bud!

 

[asdfzxcv]

Thanks for the kind words guys,hopefully I can keep up the PR's for quite a while.It doesnt seem like much of a milestone to me,I am still a long way from being where I want to be.I am already setting my sights on 365x5 in 6 months and hopefully 405x5 within a year.At least I know my back is getting strong enough to cope with the increasing squat poundages,which was a concern of mine.