Week Two: DF 5x5

Monday:

[5x5] Olympic Squats: 235
[5x5] Flat Bench: 275
[1x5] JS Rows: 285
[2x10] Skullcrushers: 80

-After each exercise per bodypart a loaded (DC) fascia stretch, each one running 60 seconds worth of pain.

- Felt very good. I had a massive full body pump in the gym today. Probably from the x factor. I'm starting to see that shit take effect. It's reported that gains start coming after week three. I've gained 3 lbs in 3 weeks so far, which is very good since I wasn't hitting the weights with a definate routine or set schedule due to my gym being closed for the holiday's. I visibly see more muscle, but that may also be because of some dropped bodyfat. When I get the chance I'll update those pics in my thread. Flat bench was very strong. I could probably do 295 next week, then finish with 305 (5x5)..But I don't want to start changing everything around. For the JS Rows-> 225x5, 245x5, 255x5, 265x5, 285x5. Really felt that final set in my hamstrings. After the two sets of skullcrushers, I did a set of reverse curls with that same weight for 15 reps..For no particular reason. Rest between sets was still right around 90 seconds. Next week I'll take longer I imagine.

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