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10-19-2006, 06:17 PM
| #1 (permalink) |
| Rank: Member Experience: 1-2 Years  Join Date: May 2006 Location: Lemoore, California
Posts: 94
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Gender:  |  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! |
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10-19-2006, 10:07 PM
| #3 (permalink) | |
| Rank: Member Experience: 1-2 Years Join Date: May 2006 Location: Lemoore, California
Posts: 94
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Gender: | Quote:
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!  | |
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10-20-2006, 05:46 AM
| #4 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,028
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10-20-2006, 04:13 PM
| #5 (permalink) | |
| Rank: Member Experience: 1-2 Years Join Date: May 2006 Location: Lemoore, California
Posts: 94
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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? Last edited by kurtjohnson; 10-20-2006 at 04:18 PM. | |
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10-21-2006, 10:54 AM
| #6 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,028
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Gender: | 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. |
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10-21-2006, 11:31 PM
| #8 (permalink) | |
| Rank: Member Experience: 1-2 Years Join Date: May 2006 Location: Lemoore, California
Posts: 94
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10-27-2006, 01:24 PM
| #10 (permalink) |
| Rank: Member Experience: 1-2 Years Join Date: May 2006 Location: Lemoore, California
Posts: 94
Country:
Gender: |  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...  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... 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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