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iron_worker · 05-06-2009, 03:29 PM

Well I'm thinking my bench 5RM is around 205lb. I was thinking of using 5lb increments which is why I started at 185lb.

Week 1 - 185lb 5x5
Week 2 - 190lb 5x5
...
Week 5 - 205lb 5x5

Or were you thinking more like 10lb jumps:

Week 1 - 165lb 5x5
Week 2 - 175lb 5x5
...
Week 5 - 205lb 5x5

Seems to me the 10lb jumps would ramp up too quick and not give any time to acclimate to the weight. I dunno, just my thoughts.

Here are my estimates for my other 5RMs:

Box Squat - 275lb 5RM
Free Squat - 245lb 5RM
Front Squat - 195lb 5RM
Deadlift - 325lb 5RM
OH Squat - No clue lol

IW

TALO · 05-06-2009, 04:37 PM

....double post

TALO · 05-06-2009, 04:37 PM

I think you'll be fine with the 5lb jumps.

i need to read Bill's program again , but i think he he always works with %'s . Might be 10% or 5% jumps that he does. Doesn't meen you have to do it that way.

iron_worker · 05-06-2009, 06:05 PM

Week 1 - Cycle 1 - Day 2 -Wednesday May 6th/2009

Parallel Box(Bench) Squats
bw squats 1x10
bar x 8
135lb 2x6
185lb x 5
225lb x 4
245lb x 3
255lb x 5
245lb 4x5
275lb x 3

I was going to start at 255lb but I thought it felt a little heavy for the first time at it so I backed it off. I think 245lb will be a good starting point. I also found it makes a huge difference if you actually sit onto the box vs just touch and go. (Touch and go = way easier... so I tried to do it the hard way... lol)

Rack Pulls from Knee
135lb x 8
225lb x 8
315lb x 6
335lb x 6
355lb x 6 (belt)

A tough bunch of pulls but very satisfying. I also practiced switching my grip under-over to over-under if you know what I mean.

Step-Ups
bw x 8
bw + 25lb x 8
bw + 35lb x 8
bw + 45lb x 8

I may have to use DBs next time so I can increase the weight. Or maybe I'll just increase the reps.

Hanging Leg Raises
bw 4x8

I found a bar that actually hangs my feet completely off the ground. Nice.

Thoughts

A good workout. Tiring but satisfying.

IW

HIThopper · 05-06-2009, 06:39 PM

Looks good Dub

Pitysister · 05-07-2009, 03:53 AM

looks solid.

Ross86 · 05-07-2009, 03:58 AM

When we do box squats, we sit back on the box and relax (while maintaining a tight arch) and then start the concentric portion. Make sure you're sitting back.

iron_worker · 05-07-2009, 10:33 AM

Ok I will continue sitting onto the box then. I figured that way you are truly developing your max power out of the hole.

IW

iron_worker · 05-07-2009, 07:29 PM

Thursday May 7th/2009

GPP

~20mins of pulling a toboggan back and forth in my yard which is 150-200ft (yes its big).

I pulled sled + (estimated total weights in brackets) :

2 flower pots (50lb)

3 flower pots (then tipped over...wah dirt) (75lb)

3 flower pots, 1 tire (90lb)

3 flower pots, 1 tire, 1 truck tire + wheel (130lb)

I probably did a total of 10 trips back and forth with some rest in between. I tried forwards, backwards, and between the legs. I really need to work on my sled set up. The rope isn't quite long enough and dumping out pots of dirt is no fun.

My legs were very sore and feel much better now but we'll see tomorrow morning when gym time rolls around... real early.

IW

Pitysister · 05-08-2009, 03:58 PM

do you have any bags of dirt laying around

or even water softener salt bags in a pinch

05-06-2009, 04:37 PM	#943
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	I think you'll be fine with the 5lb jumps. i need to read Bill's program again , but i think he he always works with %'s . Might be 10% or 5% jumps that he does. Doesn't meen you have to do it that way.
	TALO's Sig:Pick up your Scivation , PrimaForce and PGN products here To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

05-07-2009, 03:58 AM	#947
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	When we do box squats, we sit back on the box and relax (while maintaining a tight arch) and then start the concentric portion. Make sure you're sitting back.
	Ross86's Sig: To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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05-06-2009, 03:29 PM	#941
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Well I'm thinking my bench 5RM is around 205lb. I was thinking of using 5lb increments which is why I started at 185lb. Week 1 - 185lb 5x5 Week 2 - 190lb 5x5 ... Week 5 - 205lb 5x5 Or were you thinking more like 10lb jumps: Week 1 - 165lb 5x5 Week 2 - 175lb 5x5 ... Week 5 - 205lb 5x5 Seems to me the 10lb jumps would ramp up too quick and not give any time to acclimate to the weight. I dunno, just my thoughts. Here are my estimates for my other 5RMs: Box Squat - 275lb 5RM Free Squat - 245lb 5RM Front Squat - 195lb 5RM Deadlift - 325lb 5RM OH Squat - No clue lol IW

05-06-2009, 04:37 PM	#942
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	....double post

05-06-2009, 06:05 PM	#944
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Week 1 - Cycle 1 - Day 2 -Wednesday May 6th/2009 Parallel Box(Bench) Squats bw squats 1x10 bar x 8 135lb 2x6 185lb x 5 225lb x 4 245lb x 3 255lb x 5 245lb 4x5 275lb x 3 I was going to start at 255lb but I thought it felt a little heavy for the first time at it so I backed it off. I think 245lb will be a good starting point. I also found it makes a huge difference if you actually sit onto the box vs just touch and go. (Touch and go = way easier... so I tried to do it the hard way... lol) Rack Pulls from Knee 135lb x 8 225lb x 8 315lb x 6 335lb x 6 355lb x 6 (belt) A tough bunch of pulls but very satisfying. I also practiced switching my grip under-over to over-under if you know what I mean. Step-Ups bw x 8 bw + 25lb x 8 bw + 35lb x 8 bw + 45lb x 8 I may have to use DBs next time so I can increase the weight. Or maybe I'll just increase the reps. Hanging Leg Raises bw 4x8 I found a bar that actually hangs my feet completely off the ground. Nice. Thoughts A good workout. Tiring but satisfying. IW

05-06-2009, 06:39 PM	#945
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Looks good Dub

05-07-2009, 03:53 AM	#946
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	looks solid.

05-07-2009, 10:33 AM	#948
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Ok I will continue sitting onto the box then. I figured that way you are truly developing your max power out of the hole. IW

05-07-2009, 07:29 PM	#949
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday May 7th/2009 GPP ~20mins of pulling a toboggan back and forth in my yard which is 150-200ft (yes its big). I pulled sled + (estimated total weights in brackets) : 2 flower pots (50lb) 3 flower pots (then tipped over...wah dirt) (75lb) 3 flower pots, 1 tire (90lb) 3 flower pots, 1 tire, 1 truck tire + wheel (130lb) I probably did a total of 10 trips back and forth with some rest in between. I tried forwards, backwards, and between the legs. I really need to work on my sled set up. The rope isn't quite long enough and dumping out pots of dirt is no fun. My legs were very sore and feel much better now but we'll see tomorrow morning when gym time rolls around... real early. IW

05-08-2009, 03:58 PM	#950
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	do you have any bags of dirt laying around or even water softener salt bags in a pinch

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