My new years journal-Single factor 5x5

[asdfzxcv]

Monday 27/2/06 week ''15'' bodyweight 200lb

Squats
135x5
165x5
195x5
235x5
265x5PR
Got another 5 rep PR today,although it wasnt easy.Was a bit nervous in general today because it was the first day of University this year,so my mind wasnt 100% on the lifting.Hopefully I can hit 270x3 this friday.

Bench
95x5
115x5
125x5
145x5
165x5PR
Got another hard fought bench PR today.The first 4 reps were tough but managable then on the 5th rep my right arm slipped out of the groove,which made it a bitch to get past the middle portion of the movement.I will try for 170x3 on the friday and see how it goes.

Rows
95x5
115x5
125x5
140x5
157.5x5PR
Another steady PR here,nothing much else to say really

Today was quite a good workout,despite feeling nervous about starting university after a 4 month break.Unlike 99.999% of the students there I dont give a shit about alcohol,parties and other retarded bullshit like that,which makes it hard to find anyone I care to associate with.To me lifting is far more satisfying and rewarding then that crap.I have tailored my schedule so none of my workouts are affected,which is good.

In the next few days I will make up another set of microchains and try to find something that I can dump the bar onto if I get stuck.

 

[asdfzxcv]

Been thinking about things lately and I have decided that I might need a break in the next few weeks as I have been going for 14 weeks now and the body is starting to fall behind a bit in terms of recovery.None of my lifts have regressed yet but even after 8-9hours sleep+lots of food I feel tired and I am starting to feel soreness after squatting again,which is not normal.I will run this until most/all of my lifts stall out completely then have a week off,then either continue this 5x5 or start another with highpulls+power cleans in place of rows/deads.

Here is a summery of my progress so far for those interested.This is over 14 weeks

Squat-from 215x5 to 265x5(had to reset which cost me 4 weeks on these)
Deadlifts-from 225x5 to 315x5(I am very happy with these)
Bench press-from 135x5 to 165x5(only started these 7 weeks ago)
Overhead press-from 110x5 to 140x5
Pendlay rows-from 135x5 to 157.5x5(never really got the form 100%,probably switch to power cleans later on.Also started these 7 weeks ago.)
Bodyweight-from 191 to 200lb at 6'4

 

[Phaded]

bro good job..

 

[anotherbutters]

I must admit that learning about training theory and how to make progress in the basic lifts has affected my life in a far more positive manner then just increased strength.6 months ago I was struggling to make any success in my training which made me depressed and caused me to detract from other aspects of my life.Now that I have experienced some success in training I feel somewhat more confident in my abilities and now that I know how to succeed I feel as if I can focus on the neglected aspects of my life as my training is under control.My results are still lacklusture compared to most people on this forum,but thank god I am not where I was.

It's good to hear that it's affected you in such a positive way already. Just think how good you'll feel a year from now, if you carry on the way you've done so far.

Keep at it!

 

[asdfzxcv]

Thanks for the reply Anotherbutters,it has most definately affected me in a positive manner and I hope to continue like this for many years.

Ps-Does anyone know a good video upload site?I filmed myself doing some light powercleans,front squats and high pulls(at least they are supposed to be lol) and when I tired to upload them on putfile the page froze everytime I tried to view them.If anyone could give any insight into this it would be much appreciated .

 

[Phaded]

Thanks for the reply Anotherbutters,it has most definately affected me in a positive manner and I hope to continue like this for many years.

Ps-Does anyone know a good video upload site?I filmed myself doing some light powercleans,front squats and high pulls(at least they are supposed to be lol) and when I tired to upload them on putfile the page froze everytime I tried to view them.If anyone could give any insight into this it would be much appreciated .

yousendit.com

 

[asdfzxcv]

For the recipient address do I put in the address of this particular page or what?I suck at this kind of thing lol

 

[asdfzxcv]

Wednesday 1/3/06 week ''15'' bodyweight 201lb

Overhead squats
45x8
45x8
45x8
65x8
75x5
I think I will replace these with front squats for a while and use these for warmups only.They are a fantastic movement but I need to practise them a lot more with lighter weight before going very heavy on them and using them as a main movement.

Push press
95x5
115x5
125x5
142.5x5PR
I never expected to hit a PR on these today.When I got to 125 I though shit this is heavy and almost gave it a miss.But I tried 142.5 and suprisingly,got all 5reps for it.

Deadlift
185x5
225x5
275x5
325x5PR
Deadlifts continue to roll onwards with another 10lb PR.For the last 2 sets I took my shoes off and just lifted in my socks,which seemed to give better leverage as I was closer to the floor.Pulled the first and last rep overhand,with the 3 middle reps using a mixed grip.Very tricky but I got all the reps and locked them out.The first 3reps were fairly easy,but the last 2 were a grind to the top and my form slipped a bit.I think I could pull 355-360 for a single pretty easily,if not more.

Chin-ups
5xbw
5xbw
4xbw
2xbw(Pull up)
1xbw(Pull up)
No comment here lol

Today was not a bad day,considering I feeling pretty run down.The PR's were
definately welcome,especially 15weeks in the program.Despite the success of this program my body is starting to feel worn down and will need a weeks rest soon I think.If I start a new 5x5 I will replace the rows with power cleans and change wednesday to front squats.I will probably stick with deadlifts as my main pull,but high pulls are a possibility.

 

[djeclipse]

Congrats on the new PR's, the deadlift is moving up nicely. I would think overhead squats would tire out your shoulders even though they're locked out they are still stressed while doing the movement a little.

15 weeks is a good long run to be making PR's congrats on that.

 

[WannaBeBig72]

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.

Can someone provide a link to this spreadsheet??

Thanks..