I'm finally back to my journal again
It's been a while but hopefully I can stay on track and stop spinning my wheels. Shoulder is 100% and I'm ready to smash some iron.
I've done 1 week of Dual Factor 5x5 and I'm almost done week 2 (I'll post week 2 when I'm done it on friday):
Week 1:
Monday:
Olympic Squats: 5x5 175
Benching: 1x5 (pyramid) 185
JS Rows: 1x5 (pyramid) 165
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10
Wednesday:
Olympic Squats: 5x5 (reduced 15-20%) 135
Standing Military Press: 5x5 95
Deadlifts: 5x5 225
RG Pulldowns: 5x5 170
Accessory (Barbell Curls) 2x10
Abs 5x10
Friday:
Wide Stance Squats: 1x5 (pyramid) 255
Benching: 5x5 165
JS Rows: 5x5 135
Accessory (Close Grip Bench) 2x10 115
Abs 5x10
I switched up fridays squats from A2G to Wide Stance because I want to really pop my squat number up.
I brought my rows back down because I wasn't happy with my form at heavier poundages so I want to focus more on loading with good form for the time being.
Overall I have a 4 week loading period, optional 1 week deload, and then 3 week peaking period followed by a deload. I'm hoping to really increase all my lifts and put on 5-10lbs.
That is all for now
