Mercere's 3x5...The quest for a decent Squat

[Mercere]

If you can make 5kg jumps for a while on your deads, then go for it. The key thing is to keep making increases each time you do an exercise, even if it means making smaller increases to keep them moving.

Looking good so far!

That's my main goal. I'll use smaller increments later in the program as GSP suggested. Hopefully I can extent this for a good while like that. Thanks for the feedback.

 

[Mercere]

I am going to start up with this program after I finish my rehab (Shoulder reconstruction).

I will keeping a close eye on this, and see how you go.

Best of luck.

Thanks man! Hope you get well soon.

 

[carlsuen]

mercere and monkey boi.. the 1x5 dead is actually the top set.. u should do a few warmup sets prior to that.. good luck..

 

[monkey_boi]

Thanks carlsuen. I will definitely get in some warmup sets before my 1x5 deadlift.

 

[Mercere]

07.07.2006
Day 4

Squat:
bar 1x8
47kg 3x5

Military Press:
bar 1x8
26kg 3x5 Rep Range PR

Rows:
bar 1x8
35kg 3x5 PR

Every workout I approach the power rack wondering if I'll see any signs of stalling, but I handle them pretty good. I can use 2kg increments for a while on squats. MPs weren't so hard, I'm wondering how 30kg will feel. As for rows, this was definitely my last 5kg increment. On the second set my form got sloppy, I had a hard time keeping my back parallel. But on the third set I kept my focus and had decent form. It's very interesting how body learns muscle control.

Since the first day of the program, I had constant soreness in my lower back. My core was neglected in iso/machine type of workout I'd been doing for some months. But finally I see signs of adaptation. I'm glad I found out about this program not too late. This deficit might have caused a serious back injury. This type of training feels "right." I can't really explain it but after every workout I feel I've done something very good for myself. This is very motivating.

 

[anotherbutters]

Glad you're liking it. Weren't you supposed to add a little to the squats?

 

[Mercere]

Glad you're liking it. Weren't you supposed to add a little to the squats?

Corrected. 2 typos in 4 reports, very nice percentage. Thanks.

 

[Mercere]

10.07.2006
Day 5

Squat:
bar 1x8
50kg 3x5 Rep Range PR

Bench:
bar 1x8
45kg 3x5 Rep Range PR

Deadlift:
bar 1x8
55kg 3x5 PR

Everything was well and good. The last couple of reps of squats were a bit slow just before lockout, other than that everything was smooth. Bench was easier than I expected.I feel like I'll crush my 5 RMs very soon on these lifts. Even more suprising than the bench was the deadlift. At this rate, I can make 5 kg increments longer than I expected. Maybe strengthening of my lower back is contributing. I'm still using a hook grip on these and I'm very comfortable.

 

[djeclipse]

Congrats on the progress. I fould that deads were my fastest progressing lift when I started it. Lok forward to adding weight every week for a while

 

[silver_shadow]

looks like things are moving along nicely