My new years journal-Single factor 5x5

[asdfzxcv]

Feel like such an idiot,I have slow down and read peoples statements lol.

 

[asdfzxcv]

Friday 6/1/06 bodyweight 191lb,Bench finally arrived!!!!

Squats
135x5
155x5
195x5
225x5
250x3PR
In totally uncharted territory now,this is the heaviest weight I have ever had on my back,let alone squat.The first two reps were textbook form,the last one was a little bit rough on the way up because I got overzealous.Nevertheless I made all the required reps.

Rows
95x5
105x5
115x5
125x5
137.5x3PR
Ironically the top set feels much easier then the set before it,probably due to the height of plates I was able to get a more favorable position.Very easy top set.

Bench
95x5
105x5
115x5
125x5
135x5
Very low numbers due to the fact that I havent benched in 5months and I am taking it easy.Hopefully this will shoot up fast as my body learns the bench groove again.

Couldnt help myself ,did a few extra sets of 135lb to get accustomed to the movement,I am going to be sore tonight .

Overall good workout.

 

[carlsuen]

hey.. y are u working up to ur top sets when u told me to stick with 3x5 with a fixed weight? and are ur rows 90 degrees? or what?

 

[asdfzxcv]

hey.. y are u working up to ur top sets when u told me to stick with 3x5 with a fixed weight? and are ur rows 90 degrees? or what?

Your doing the Rippetoe novice program,I am doing bill starrs single factor 5x5 as I dont think I could increase weights lifted every workout.My rows are at 90degrees as recommended by madcow.

 

[anotherbutters]

Congrats on the new arrival and the PRs.

It's interesting that you found the top set of rows easier. I used to find it harder because the smaller plates allowed a larger ROM and allowed me to build up more momentum on the bar. I got my PR to around 135x5, then stalled and switched to powercleans, so I can't say how it's gone since then.

 

[carlsuen]

oo.. ur other thread says rippetoe tho.. maybe i got it wrong..

 

[asdfzxcv]

oo.. ur other thread says rippetoe tho.. maybe i got it wrong..

Ended up just sticking with 5x5 as it is working pretty well for me.

Anotherbutters,I think the top set is easier as I am able to get into a more favorable position due to the size of the 45lb plates as I am a bit taller then you(6'4) and the smaller plates force me to bend down much more.

 

[asdfzxcv]

Monday 9/1/06
bodyweight 194lb,up a few pounds over the weekend due to all the eating,hopefully some of it is muscle lol.Had a shit sleep because it was so damn hot,only got 3-4hours so I felt like shit.

Squats
135x5
165x5
195x5
225x5
250x5PR
Thought that todays squats were going to be impossible given the crappy sleep I had.As I ramped up the sets seem pretty easy,even the 225 beforehand was very smooth and taken as low as I can go.The main set was decent,not quite ATG but well below parallel.Might chuck in some overhead squats as assistance to improve my squat flexability even further.

Bench
95x5
105x5
115x5
125x5
137.5x5PR
These felt even easier then fridays workout.I probably could have managed a 5lb PR but I didnt want to push too fast on a unfamiliar exercise.

Rows
95x5
105x5
115x5
125x5
137.5x5PR
These rows are going well as I made todays 5reps pretty easily.I think I am starting to get these down as my form seems to be staying pretty strict.

Overall a good workout,Might add some overhead squats in place of the abs/tricep work suggested in the original template.

 

[~Troy~]

when are you supposed to bring the weights for set 1 - 4 up in weight? i am doing this same routine and just finished my 1st week. i went up 2.5% on my set 5 from monday and did the triples without failing... i know i try to do 5 reps tomorrow but what about the other sets?

 

[asdfzxcv]

I usually reset the ramp up sets every 3-4weeks,you should start at about 60% of your max and make fairly even jumps towards the top set.Next week I will probably reset minesomething like this,notice how the increases are even between each set.

155x5
180x5
205x5
230x5
255x5
As long as the increments are fairly even you should be fine