Week One: DF 5x5
Monday:
[5x5] Olympic Squats: 225
[5x5] Flat Bench: 265
[1x5] JS Rows: 275
[2x10] Skullcrushers: 70
-After each exercise per bodypart, I'll do a loaded (DC) fascia stretch, each one running 60 seconds worth of pain.
- First week is always the easiest.
The weight was a lot lighter than I would've liked, but
I'll be adding 10-15 lbs more every week. Since the weight was easy, I only rested 60-90 seconds between sets to make it more difficult. My goal for this week is managable weights, focusing on form and decreased rest periods. The JS Rows took the full 90 seconds rest between sets. The 1x5 means pyramiding up (still 5x5) until my final set is my top set of weight I planned on hitting. My pyramid looked like this: 225x5, 245x5, 255x5, 265x5...Then my top set of 275x5. All five sets were dynamic pulls-(meaning pulling as fast as possible). The other reason why I went slightly lighter is because of the X Factor. I know that it'll make me a lot sorer than usual, which is why I need to get used to the frequency and weight so it won't be a factor in the coming weeks.