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-   -   Single Factor Linear 5x5 (http://www.bodybuilding.net/personal-journals/single-factor-linear-5x5-3727.html)

kurtjohnson 10-19-2006 06:17 PM

Single Factor Linear 5x5
 
Ok I'm doing Bill Star's 5x5 Power Routine. instead of doing JS rows on Monday and Tuesday I will be doing Powercleans in their place. So my workout will look like this.


Mon:
Squat 5x5
Bench 5x5
Powerclean 5x5

Wed:
Squat 4x5
Incline 4x5
Deadlift 4x5

Fri:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Powerclean 4x5, 1x3, 1x8


Also if there is time left over after doing my lifts I'll probably do some arm work, ab work, or something to stay busy so I don't get in trouble by my Teacher. I'm lifting at high school so I have to stay busy in my lifting classes to get a good grade.


I did almost the exact same routine over the summer and made some great gains considering my diet and sleeping habbits. So this time I will be eating better and will have a somewhat better sleeping schedule. Any constructive criticism is welcome if done in the right mind. Thanks everybody for all the help! Here I go again!

_Wolf_ 10-19-2006 06:22 PM

awesome stuff bro. keep it up.

u mentioed "sleeping habbits" lol...ur online when im online. :)

kurtjohnson 10-19-2006 10:07 PM

Quote:

Originally Posted by Sentinel (Post 23890)
awesome stuff bro. keep it up.

u mentioed "sleeping habbits" lol...ur online when im online. :)

Yeah I know! LOL That's why I said "somewhat better sleeping schedule!" But yeah I started this routine on Monday but I hadn't got around to starting my journal so I'm going to catch everything up right now.

Oh yeah and here are my most current 1rm:
Bench 10/04/06=215x1
A2G squat 8/16/06=275x1
Deadlift 10/11/06=350x1
Powercleans 10/11/06=177x1


OK here's my workout from Monday: I can't remember the exact weights I used so these are approximates except for the last set on each exercise. My posts in the future will be accurate.

Squat 115x5,135x5,165x5,190x5,220x5

Bench 95x5,105x5,115x5,135x5,160x5

Powerclean 89x5,99x5,104x5,111x5,116x5




Wednesday:

Squat 105x5,135x5,165x5,165x5

Incline Bench 95x5,105x5,125x5,140x5

Deadlift 135x5,155x5,185x5,210x5


These two workouts weren't the best because I didn't have everything worked out before-hand. So in the future I am going to have everything ready so that my workout can just flow. Alrighty well this is my first journal so that is something that I am happy about. OK well I'll be keeping ya'll updated ok!:biglaugh:

EricT 10-20-2006 05:46 AM

Quote:

Originally Posted by Kurt
Any constructive criticism is welcome if done in the right mind.

Well that's not fair. What I'm I supposed to do, go on meds just to post in your journal :biglaugh: .

kurtjohnson 10-20-2006 04:13 PM

Quote:

Originally Posted by Eric3237 (Post 23904)
Well that's not fair. What I'm I supposed to do, go on meds just to post in your journal :biglaugh: .


LOL....I guess so!

Friday Week 1: Heavy day

Squat 110x5,135x5,165x5,190x5,225x3,165x8

Bench 95x5,100x5,120x5,140x5,160x3,120x8

Powerclean 89x5,89x5,89x5

Didn't have a chance to finish all the sets so this is all I got around to. Part of the reason why I didn't have time was because of my partner on squats. But in the future I am going to keep better track of time and I will try to not have a partner. Overall today was a decent workout. I think that I may have started to heavy on squats so I might adjust that next week. I will try to start posting my diet as soon as possible. Any suggestions as to what else I should do?

EricT 10-21-2006 10:54 AM

If you went by your 1RM's from August then you started out theoretically ok on squat but if you haven't done much in the interim then chances are you should have dropped back a little more on everything. I would definitely drop back on the squats if you feel you should.

TALO 10-21-2006 03:53 PM

Just wondering why you didn't do your arms on Friday ?
and your abs on Mon, Wed ?

kurtjohnson 10-21-2006 11:31 PM

Quote:

Originally Posted by TALO (Post 23971)
Just wondering why you didn't do your arms on Friday ?
and your abs on Mon, Wed ?

Well I worked my arms and abs a little throughout the week but I didn't post it because I didn't remember and on Friday I ran out of time so I didn't do any arm work. But this next week I am going to do a better job at recording my workout and using my time more wisely. Thanks for pointing that out TALO!

TALO 10-27-2006 01:09 PM

How's the program going, still with it ?

kurtjohnson 10-27-2006 01:24 PM

Man I haven't posted my workout this whole week. I have been busy and I haven't been sticking to my workout like I should so I'll post what I did this week. I also donated blood today so I wasn't able to workout today... :lame:


So here's what I did this week.

Monday:

Squat 105x5,135x5,160x5,185x5,215x5

Bench 95x5,105x5,120x5,140x5,160x5

Powercleans 89x5,89x5,89x5,94x5,111x5? I can't remember what I did... :lame:

Wednesday: This was supposed to be a light day, but I worked out heavy instead.

Bench 155x8,175x5,185x3,205x1,215x1

Squat 105x5,135x5,160x5,160x5

Deadlifts 150x5,180x5,230x5,275x5,295x2


Friday: wasn't able to workout due to donating blood at school.

I know that I didn't follow my workout schedule like I should have but part of the reason for that is that I am most likely going to join a fight club within the next 2 weeks or so to do boxing. So I am not sure if I should continue on this routine or not. Well some feedback would be greatly appreciated. Thanks everybody


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