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!

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:

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?

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.

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!

How's the program going, still with it ?

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

I say still with the program. It will make you stronger and I feel like it's one of the best programs if your stressed for time.
I'm starting my 8th week now and have found nothing but progress.

Good luck with fight club and this program

Thanks man, yeah I am going to stick with it. :)

why??????

why not ?

LOL, TALO beat me to the punch.

Ok here's my workout from today. I did more than I should've done today but because of my teacher I had to do deadlifts today. So here it is.

Monday:

Bench 95x5,115x5,125x5,145x5,165x5

Squat 115x5,135x5,165x5,195x5,215x5

Powerclean 111x5,116x5,121x5,126x5,131x5

Deadlifts 185x5,205x5,225x5,245x5,275x5

Accessory
30 crunches
10 push-ups

Wed's workout:

Incline press 115x5,125x5,135x5,155x5

Squat 115x5,135x5,165x5,165x5

Deadlift 185x5,205x5,225x5,245x5

Dumbell press...50x6,60x5,70x3...I know this isn't in the routine but I had a lot of time today and I wanted to see what I could do so I gave it a try.


I also did 30 pushups and crunches. Ran about half a mile and walked around 1-2miles on the track.

No workout for Friday due to a minimum day at school.

Monday:

Bench 95x5,105x5,125x5,150x5,170x5

Squat 115x5,135x5,170x5,195x5,225x5

Powerclean 111x5,116x5,121x5,133x5,143x5

30 pushups
30 crunches

Boxing didn't work out so I started wrestling today. Wrestling aint no Joke!!! We have practice 5x a week from 3:30pm-6:00pm. I am going to lose weight drastically and in a short amount of time. Today we did a combo of sprinting, running, front rolls, and a few other things for around 30 mins and then the rest of the time we were being trained how to wrestle. I am very tired and sore from practice. I was actually pretty happy though because I was taking down a guy that was 212lbs and I'm only 185lbs! I have way more muscle than him obviously. Working out really pays off! I'll probably stay on my 5x5 for a few more weeks. But with weight training and wrestling I am going to be dropping weight very rapidly so idk how that's going to affect my weight training. some feedback would be greatly appreciated. thanks everybody

Wed:

Squat 115x5,135x5,170x5,170x5

Incline 95x5,115x5,135x5,155x5

Deadlift 155x5,185x5,220x5,250x5

I actually had a change in routine due to wrestling so I'm not currently with this program anymore. I had a lot of problems sticking to the program religiously this time around which was due to many factors but in the future if I go with this program again I will do it right. Thanks for all the help and I'll keep everyone updated with my progress in wrestling.