I'm going to try the 5*5
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09-30-2006, 10:30 PM
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Rank: Member
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Join Date: May 2006
Posts: 104
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The weighted dips are part of the program on Friday.
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10-01-2006, 01:00 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Quote:
Originally Posted by markdk86
The weighted dips are part of the program on Friday.
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LOL, I forgot he's doing SINGLE FACTOR 5x5! I was thinking about DF!
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10-01-2006, 01:19 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Quote:
Originally Posted by 0311
LOL, I forgot he's doing SINGLE FACTOR 5x5! I was thinking about DF!
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Yeah, let me tell you the pump in my arms after Friday is huge.
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10-02-2006, 12:43 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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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.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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10-03-2006, 06:29 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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
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10-03-2006, 06:30 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Quote:
Originally Posted by Eric3237
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.
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Thanks man, Sounds like a good idea.
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10-05-2006, 01:46 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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
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10-06-2006, 03:27 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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.
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10-09-2006, 08:42 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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
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10-09-2006, 08:45 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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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...
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