The weighted dips are part of the program on Friday.

LOL, I forgot he's doing SINGLE FACTOR 5x5! I was thinking about DF! :biglaugh:

Yeah, let me tell you the pump in my arms after Friday is huge.

Looks like you're closing in on your maxes right on schedule. Good work.

Once you get past the maxes if you find you're having trouble with loading at that part you could consider widening the increments on the ramp up. Say since you're using 10% rounded down you could bump it up to maybe 12% to help manage fatigue. I've found that the longer you can stay on and load the bar the better...period. Even if this means modulating the volume somewhat as you go along.

WEEK 4 -OCT 2/06

Squat 5@205,225,250,275,305
Bench 5@160,175,195,215,245
Row's 5@130,145,160,175,195

Weighted hypers 12@25,25
Weighted Situps 15,12,10,8 @ 25lbs
I also did 1 set of 5 @ 135lbs barbell curls. I figured I would try it since I was doing rows and the bar was set up and I was feeling strong.

So for the start of week 4, I am only 2.5% away from my 5RM. I can tell that I am stronger, in all. But Week 5 and above I will have to start to take a longer break in between sets. Right now I don't have a watch so I will get one. But I figure I am only resting about 2 mins between. I will increase this to 4-5mins, so I will be in the gym longer but I will be able to increase easier.

Meal 1 - 6:30am
2 pak yogurt
1 cup cereal
1 scoop protein powder
1/4 cup milk total cals 500

Meal 2: 10:00am
5 oz chicken
3/4 rice
1/4 XL hamburger cals:535

Meal 3 (1:30pm)and #4(4:00pm) are the same as #2 cals 1070


Meal 5: (7:45pm)
Fish (sole and shrimp)
3/4cup rice
Veg
1 piece garlic bread w/cheese
Diet Dr.Pepper cals: ?

I should have have another meal before bed, but I didn't

Thanks man, Sounds like a good idea.

Wednesday, Oct4th

Squat 5@205,225,255,255
Incline Bench 5@165,185,205,225 (5RM)
Deadlift 5@230,255,275,315

Situps 18,15,12

FUCK!....It dosen't look like I'm going to be able to workout tonight.....Work sucks. And I was looking forward to hitting my 5RM, well it has to wait till tomorrow.

Saturday Oct, 7

Squat 5@,210,230,255,285,3@315,8@255
Bench 5@165,185,205,225,3@255,8@205
Row's 5@130,145,160,180,3@200,8@160

I didn't do my arms today, way to tired. Works been crazy.


Sunday October 8

Weighted Dips 11@70lbs 7@70,9@70 (increase of 25lbs from last week)
One arm Machine Curls : setting 5 for 12, 6 for 9 , 6 for 12. I know the program say's to stay away from machine's , but I thought I would give it a shot.
Extensions: 12 @ 22, 10@32,10@32
Barbell Curls5@135,4@135

Shrugs "no straps"10@225,10@225

Monday Oct 9 (HAPPY THANSGIVING)

Squat 5@210,230,255,285,315(5RM)
Bench 5@170,190,210,230,255(5lbs over 5RM)
Row 5@135,155,165,185,205(5lbs over 5RM)

Weighted hypers 10@25,25
Weighted situps 15@25,25

ONLY GOING TO IMPROVE FROM THIS DAY FORWARD...