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  #941  
Old 05-06-2009, 03:29 PM
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Well I'm thinking my bench 5RM is around 205lb. I was thinking of using 5lb increments which is why I started at 185lb.

Week 1 - 185lb 5x5
Week 2 - 190lb 5x5
...
Week 5 - 205lb 5x5

Or were you thinking more like 10lb jumps:

Week 1 - 165lb 5x5
Week 2 - 175lb 5x5
...
Week 5 - 205lb 5x5

Seems to me the 10lb jumps would ramp up too quick and not give any time to acclimate to the weight. I dunno, just my thoughts.

Here are my estimates for my other 5RMs:

Box Squat - 275lb 5RM
Free Squat - 245lb 5RM
Front Squat - 195lb 5RM
Deadlift - 325lb 5RM
OH Squat - No clue lol

IW
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  #942  
Old 05-06-2009, 04:37 PM
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....double post
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  #943  
Old 05-06-2009, 04:37 PM
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I think you'll be fine with the 5lb jumps.

i need to read Bill's program again , but i think he he always works with %'s . Might be 10% or 5% jumps that he does. Doesn't meen you have to do it that way.
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  #944  
Old 05-06-2009, 06:05 PM
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Week 1 - Cycle 1 - Day 2 -Wednesday May 6th/2009

Parallel Box(Bench) Squats
bw squats 1x10
bar x 8
135lb 2x6
185lb x 5
225lb x 4
245lb x 3
255lb x 5
245lb 4x5
275lb x 3

I was going to start at 255lb but I thought it felt a little heavy for the first time at it so I backed it off. I think 245lb will be a good starting point. I also found it makes a huge difference if you actually sit onto the box vs just touch and go. (Touch and go = way easier... so I tried to do it the hard way... lol)

Rack Pulls from Knee
135lb x 8
225lb x 8
315lb x 6
335lb x 6
355lb x 6 (belt)

A tough bunch of pulls but very satisfying. I also practiced switching my grip under-over to over-under if you know what I mean.

Step-Ups
bw x 8
bw + 25lb x 8
bw + 35lb x 8
bw + 45lb x 8

I may have to use DBs next time so I can increase the weight. Or maybe I'll just increase the reps.

Hanging Leg Raises
bw 4x8

I found a bar that actually hangs my feet completely off the ground. Nice.

Thoughts

A good workout. Tiring but satisfying.

IW
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  #945  
Old 05-06-2009, 06:39 PM
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Looks good Dub
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  #946  
Old 05-07-2009, 03:53 AM
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looks solid.
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  #947  
Old 05-07-2009, 03:58 AM
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When we do box squats, we sit back on the box and relax (while maintaining a tight arch) and then start the concentric portion. Make sure you're sitting back.
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  #948  
Old 05-07-2009, 10:33 AM
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Ok I will continue sitting onto the box then. I figured that way you are truly developing your max power out of the hole.

IW
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  #949  
Old 05-07-2009, 07:29 PM
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Thursday May 7th/2009

GPP

~20mins of pulling a toboggan back and forth in my yard which is 150-200ft (yes its big).

I pulled sled + (estimated total weights in brackets) :

2 flower pots (50lb)

3 flower pots (then tipped over...wah dirt) (75lb)

3 flower pots, 1 tire (90lb)

3 flower pots, 1 tire, 1 truck tire + wheel (130lb)

I probably did a total of 10 trips back and forth with some rest in between. I tried forwards, backwards, and between the legs. I really need to work on my sled set up. The rope isn't quite long enough and dumping out pots of dirt is no fun.

My legs were very sore and feel much better now but we'll see tomorrow morning when gym time rolls around... real early.

IW
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  #950  
Old 05-08-2009, 03:58 PM
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do you have any bags of dirt laying around or even water softener salt bags in a pinch
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