My 5x5 SF Journal

[WannaBeBig72]

Wasn't sure if i'd start a journal but I'd figured I'd give it a shot. I'm starting 5x5 training today and figured maybe a journal will help me. I'm 33 have been lifting only 3 years. About 2 years seriouslly. I have added a decent amount of muscle since I started training (I almost had none before I started). I'm 5'9.5 and about 172 pounds with about 15-16%BF I'd estimate.

I'm basically going to run the thing by the book but with one exception. I'm not going to set my weights back so that I hit my PR on week 4. I used MadCow's Excel sheet and am going to start at week 3. So will hit PRs at the end of week 4. Not sure why I'm doing this but what the hell. If I run into problems I will re-evaluate.

Training is going to be tough today because I went to a wedding yesterday and got pretty drunk. What can you do...I'm on my 2nd cup of coffee and am going to try to hit it as hard as possible...

 

[WannaBeBig72]

Monday:

Squat
100 x 5
125 x 5
150 x 5
175 x 5
200 x 5

Bench
90 x 5
110 x 5
135 x 5
155 x 5
180 x 5

BB Row
75 x 5
95 x 5
115 x 5
130 x 5
150 x 5

3 sets of incline sit ups. I didn't have enough time to do hypers (I'll do them on Wednesday). First couple of sets of each exercise felt ridicullouslly too light. Also the 5th set of BB Row wasn't as easy as I thought. I mean I got it but maybe because I did Squat and Chest before hand (I usually do BB Row on back day and it's the first exercise so got my 5 rep max from that).

The first couple of weeks I was hoping to shed 4-5 pounds of fat. I'm going to be eating alot on workout days and try to cut calories on non-workout days. Not sure if it's possible to gain muscle and loose fat at the same time but I'll give it a shot.

It's going to be weird adjusting to this program. I am used to weight training 5-6 days a week and now going only 3 is going to be a little weird...

 

[Iliketolift]

Today is my first day on 5x5 as well, and those are all my starting weights!
Im also 5'9'' 175 lbs.

 

[WannaBeBig72]

Today is my first day on 5x5 as well, and those are all my starting weights!
Im also 5'9'' 175 lbs.

You look bigger and leaner then me in your avatar. I'm hitting my current PRs in week 2 not week 4. Maybe you're hitting it week 4. Goodluck with your program anyways...

 

[Iliketolift]

Im starting it TUESday instead of today, i played soccer and im pooped. Whodda thunk getting huge with no cardio over the winter would make you feel so dead.

 

[WannaBeBig72]

Wednesday March 29th:

Squat
100 x 5
125 x 5
150 x 5
150 x 5

Military
75 x 5
90 x 5
105 x 5
120 x 5

Deadlift
95 x 5
110 x 5
130 x 5
150 x 5

3 sets of incline situps.

I also went on Tuesday and did 30 minutes on the eliptical and 3 sets of hypers (first time I ever did them).

Everything went well. I've lost some weight recently because I've been dieting and haven't seem to lost any strength. The militarys felt a little heavier then they should of but the Deadlifts felt kind of light (remember I've got it scheduled to hit my PR for these lifts on week 2). Anyway, pretty psyched about my new program and all. We'll see how it goes about re-vamping the weights back if I get stuck.

 

[djeclipse]

Can you post your current 5 rep maxes for each lift. it's always god to look back on them and see how far you've progressed.

Also (it may be too late now), but I strongly recommend hitting your current PR's in week 4. Those 4 weeks building up to your current PR's aren't just for fun, they're there to help you build steam so by the time you get to week 4, your current max lifts are easy and you continue to make PR's for a while after (in theory anyway). I gained some decent size (and obviously strength) in the 4 weeks leading up to week 5.

I started like you, eager to start making gains. I am in my second run through and I now see why those 4 weeks are there. Something to think about if you run the 5x5 again.

 

[WannaBeBig72]

Can you post your current 5 rep maxes for each lift. it's always god to look back on them and see how far you've progressed.

Also (it may be too late now), but I strongly recommend hitting your current PR's in week 4. Those 4 weeks building up to your current PR's aren't just for fun, they're there to help you build steam so by the time you get to week 4, your current max lifts are easy and you continue to make PR's for a while after (in theory anyway). I gained some decent size (and obviously strength) in the 4 weeks leading up to week 5.

I started like you, eager to start making gains. I am in my second run through and I now see why those 4 weeks are there. Something to think about if you run the 5x5 again.

Yeah I know how you had to re-vamp it. You were gaining alot previouslly and maybe you just kind of plateued. I'm scheduled to hit my PR at the beginning of week 3 so if things don't go so well I'll set everything back.

Honestly I might of underestimated my Squat, Bench and Deads by about 5 pounds (meaning my 5 rep maxes are really 210, 190 and 160 for Squat, Bench and Dead). We'll see. It's kind of weird not going to the gym that much. I usually go on my lunch break at work. So today, I was going to go do cardio but it's so nice out I think I'll just take a walk. I also probably need to go get some Micro-weights. I mean the 5 pound intervals are OK for squat and bench but not really for the other lifts. I'm going to run to Home Depot this weekend and assemble chains to use for micro-weights.

I also need to start doing rows at a 90 degree angle. I've been doing them not quite at 45 but maybe 60 degree.

I plugged these weights into Madcow's Excel spreadsheet and just started at week 3.

Squat 205
Bench 185
Row 155
Dead 155
Incline 125

 

[djeclipse]

ya, just run with it th way you are and when you plateau take comfort in the fact that you should be able to reset everything and run it agin with sucess.

The rows should be done form the floor. There is a link on madcows website.

 

[WannaBeBig72]

ya, just run with it th way you are and when you plateau take comfort in the fact that you should be able to reset everything and run it agin with sucess.

The rows should be done form the floor. There is a link on madcows website.

Yeah I'm working on that 90 degree form. Friday will be completely 90 degrees. I just started doing deads like 6 weeks ago too. I was missing out the last couple of years not doing deads. The first week I did them my whole body was sore. They defenitely take alot out of you.

 

[djeclipse]

Yeah I'm working on that 90 degree form. Friday will be completely 90 degrees. I just started doing deads like 6 weeks ago too. I was missing out the last couple of years not doing deads. The first week I did them my whole body was sore. They defenitely take alot out of you.

With the deads you might be able to progress at a higher rate then the other lifts, especialy if you haven't done them before. Just make sure you concentrate on form though. Deadlifts seemlike they're be such a simple lift, pick it up, put it down. But for me at least getting proper form with these is a lot harder then it looks.

 

[WannaBeBig72]

With the deads you might be able to progress at a higher rate then the other lifts, especialy if you haven't done them before. Just make sure you concentrate on form though. Deadlifts seemlike they're be such a simple lift, pick it up, put it down. But for me at least getting proper form with these is a lot harder then it looks.

Yeah it always kind of feels awkward on the lift up to not have the bar collide with your knees. That's on advantage I think of the 5x5. With those real light weights (which I normally would never do), you get to nail your form down.

 

[WannaBeBig72]

Week 1, Friday

Squat
100x5
125x5
150x5
175x5
205x3
150x8

Bench
90x5
113x5
135x5
155x5
185x5
135x8

Row
75x5
95x5
115x5
130x5
155x3
115x8

Dips
10
8
8

BarbellCurl
65x10
75x7
75x5 really ran out of gas...wasn't taking too long between sets

TricepPullDowns with rope 3 sets of 8..not even sure if the weight is accurate

Overall a good day. I was pretty beat at the end of my workout. Can see now how the 5x5 can be tiring on the body. I've been dieting these last couple of weeks so was kind of nervous that I might of lost some muscle. Squats felt good. My bench I did 185 5 times just to see if I could (I probably could of gotten 2 more).

BentOverRows are kind of weird for me. Is it important to go completely 90 degrees? I was probably at like 75-80. It's also kind of weird for me to get the weight off the floor for the first rep. The first 4 sets were no problem. The 5th (heavy set), the first rep is weird (I'm worried about my lower back). I got 3 but it felt kind of awkward. Should you start with the bar on the floor?

Overall everything felt good. I'm really liking my new program. I should probably get a weight belt so I can add some weight while doing dips. I think Monday I'll have no problem getting 5s on all my lifts. My eye is really on next Friday when I'll be going for PRs.

 

[djeclipse]

Good workout, this program doesn't look like much on paper but actually doing it can take a lot out of you, especialy in the PR weeks.

My bench I did 185 5 times just to see if I could (I probably could of gotten 2 more).

You're in week one, getting your week one weight 5 times should be easy.if you are worried about gtting 5 times maybe you started too high.

Also my first run through I was like you, throwing in extra reps all over the place, trying to get 4-5 reps on friday, doing a lot of weight for the drop set and I think it screwed me up in the long run.

BentOverRows are kind of weird for me. Is it important to go completely 90 degrees? I was probably at like 75-80. It's also kind of weird for me to get the weight off the floor for the first rep. The first 4 sets were no problem. The 5th (heavy set), the first rep is weird (I'm worried about my lower back). I got 3 but it felt kind of awkward. Should you start with the bar on the floor?

For the Rows they should be done off the flor for every rep, just like a deadlift.

Here is a thread with pics

http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&st=20&p=9976&#entry9976


And Madcows description of the rows.
http://www.elitefitness.com/forum/showpost.php?p=4697367&postcount=301

If you're worried about your lower back, make sure you don't skip out on the core work. I know it can be a bitch doing it at the end of the workout, but the weighted sit ups or needsize crunches and hypers help strengthen the core.

 

[WannaBeBig72]

You're in week one, getting your week one weight 5 times should be easy.if you are worried about gtting 5 times maybe you started too high.

I knew I could do it. I've been dieting and I dropped some fat these last couple of week so just wanted to know that I could still handle it. I'm scheduled to hit my PRs really at the end of week 3 beginning of week 4. We'll see how it goes.

Also my first run through I was like you, throwing in extra reps all over the place, trying to get 4-5 reps on friday, doing a lot of weight for the drop set and I think it screwed me up in the long run.

I'm just going to stick strictly to the program from now on.

 

[djeclipse]

I knew I could do it. I've been dieting and I dropped some fat these last couple of week so just wanted to know that I could still handle it. I'm scheduled to hit my PRs really at the end of week 3 beginning of week 4. We'll see how it goes.



I'm just going to stick strictly to the program from now on.

lol, do it the way you want. I am the type of person that has to learn the hard way. lol

 

[WannaBeBig72]

Squat
105 x 5
125 x 5
155 x 5
180 x 5
205 x 5

Bench
95 x 5
115 x 5
140 x 5
160 x 5
185 x 5

Row
75 x 5
95 x 5
115 x 5
135 x 5
155 x 0!!
145 x 5

Really dissapointed today (although in retrospect the results should of been expected). Everything went OK until my rows. And I have been tinkering with my form (everything I try just kind of feels awkard). I've been trying to get as close to 90 degrees as possible. After reading up on it over the weekend, I decided to make sure I touch the floor on every rep (this would likely help ensure that you're going 90 degrees). I could tell that everything felt tougher honestly. On the 155 set I didn't have a chance (I maybe could of gotten 1 honestly). This new form seemed to put alot of strain on my hamstrings. The last set I felt like my lower back was going to blow up. Anyway, I got 145, 5 times which was real tough honestly.

Squat and chest felt pretty good. Was able to get all 5 sets pretty easily. I think I'll be OK next week with a 220 squat and a 190 bench. My big question is what the hell do I do about my bent over rows? Maybe set it back a bit? Should I re-set the whole damn program.

Anyway upsetting day honestly. I've been stuck at these lifts for the past 6 months and it's really starting to frustrate the hell out of me.

 

[djeclipse]

Are you bending your knees a little when doing the rows.
Some people aren't capable of staying completly 90deg, if you're not exactly 90deg it;s not that bad.

Don't reset the whole program, continue on with your squat and bench, and work on formfor the rows. Can you get a vid of you doing the rows?

 

[WannaBeBig72]

Are you bending your knees a little when doing the rows.
Some people aren't capable of staying completly 90deg, if you're not exactly 90deg it;s not that bad.

Don't reset the whole program, continue on with your squat and bench, and work on formfor the rows. Can you get a vid of you doing the rows?

Yeah that's what I'm going to do I think. I really can't get a video (I don't have a camera). I think touching the floor on each rep is a good way to ensure 90 degrees. I wasn't completely 90 but pretty damn close. I am bending my knees. I've got all the appropriate links on how to do them properly. They all felt pretty good except the last one (and that's probably because it was too heavy). You basically shouldn't move your body up at all on the lift off the floor? It should stay firm and steady?. No upward movement when you pull the weight up? I think my hamstring strained a bit because I was lifting up.

I think setting them back will help with my form. I was able to get 145 today 5 times. I'm going to go on Friday and try again to make sure my form is correct (that I wasn't using my legs an the 145x5 times) and then re-set. A couple of weeks. Assuming my 145 is my 5 rep max. I think I'll set it back to 135 and hit 145 in the 3rd week. I'm keeping my fingers crossed regarding the squat and chest though. Like I said I've been stuck here for the last 6 months and have tried lots of things to try to break through it and keep failing (so I'm obviouslly pretty discouraged). I don't think I'll have a problem with Friday's lifts. Monday will be a big day.

Wednesday should be fun too. I think my Military and Deadlift workout should be OK. Next week I'll be going for a PR in both.

 

[djeclipse]

I'm not an expert on rows so maybe someone else can answer your questions better.

You are going to have some movement of the uper body as it's almost imposable to stay 100% 90deg.

When I start the lift I try to focus on pulling my shoulder blades back and together (easier said then done).

 

[anotherbutters]

Anyway upsetting day honestly. I've been stuck at these lifts for the past 6 months and it's really starting to frustrate the hell out of me.

One of the reasons for the ramping is that you get stronger by having progressively harder workouts that provide an ever-increasing stimulus, even if the weights are sub-maximal. It took me ages to figure that out. Without the ramping, you end up performing the same maximal weights week after week, providing an unchanging stimulus, wondering why you're not getting any stronger. That's why you aim to hit your PRs in week 4.

With the rows, you might want to drop the weight right back as they're new to you in that position. Try stretching your hamstrings. Can you touch your toes?

dj, welcome back, you reprobate

 

[WannaBeBig72]

I'm not an expert on rows so maybe someone else can answer your questions better.

You are going to have some movement of the uper body as it's almost imposable to stay 100% 90deg.

When I start the lift I try to focus on pulling my shoulder blades back and together (easier said then done).

It's OK to set one exercise back and continue with the other 2? Things won't get too out of sync (not that this really makes sense).

 

[djeclipse]

dj, welcome back, you reprobate

Thank you sir..... um, I think....

 

[anotherbutters]

If you're starting out, then yes. They'll all be hard soon enough Just try to keep things moving as long as possible, even if it means making smaller jumps later.

 

[WannaBeBig72]

One of the reasons for the ramping is that you get stronger by having progressively harder workouts that provide an ever-increasing stimulus, even if the weights are sub-maximal. It took me ages to figure that out. Without the ramping, you end up performing the same maximal weights week after week, providing an unchanging stimulus, wondering why you're not getting any stronger. That's why you aim to hit your PRs in week 4.

With the rows, you might want to drop the weight right back as they're new to you in that position. Try stretching your hamstrings. Can you touch your toes?

dj, welcome back, you reprobate

I'm going to set my rows back and continue along with my the rest of my lifts. I'm nervous about failing next Monday but we'll see. My legs were shakey from the squats so kind of felt it alot while bending over. I'm hoping the lighter weights with my rows really helps with my form.

 

[djeclipse]

It's OK to set one exercise back and continue with the other 2? Things won't get too out of sync (not that this really makes sense).

Yes it is ok to d this.. infact if you look at my journal, well before it was deleted you would see that I reset a few of my lufts and then continued to make gains later on.

 

[WannaBeBig72]

Yes it is ok to d this.. infact if you look at my journal, well before it was deleted you would see that I reset a few of my lufts and then continued to make gains later on.

Yeah I noticed that about your journal. What was up with that? Why was it deleted?

 

[djeclipse]

Yeah I noticed that about your journal. What was up with that? Why was it deleted?

I was bad, you (and who ever else could have learned form my experiences with the program) are punshed for it, lol...

 

[WannaBeBig72]

Tuesday Week2
30 minutes of cardio on the eliptical.
3 sets of incline sit ups 20x20x20

Just needed to work up a sweat today.

 

[WannaBeBig72]

Wednesday Week 2

Squat
105 x 5
125 x 5
155 x 5
155 x 5


Military
75 x 5
95 x 5
110 x 5
125 x 5


Deadlift
95 x 5
115 x 5
135 x 5
155 x 5

LatPulldown
140 x 4 x 5

Everything went good today. I hit my current 5 rep maxes in Military and Deads and with both exercises I felt like I could do 2 more. Not sure what I'm going to do about the weight progressions next week (the Excel spreadsheet says I should go up to 128 in Military). I guess I'll need to go to Home Depot to build some micro-weights. I decided to throw in LatPulldowns. Should I be ramping up weights in these like the other lifts (and go for PRs)?

I have another kind of stupid question. For deadlifts I'm not sure how to count reps. I think I've been doing 6 reps as I don't count the lift up from the floor. So it goes.

up off the floor
down up
down up
down up
down up
down up
down to the floor


I guess that's 6 right? I know these questions are kind of nit-picking and in the whole scheme of things probably don't really matter...

 

[djeclipse]

Nice work out. You ahve a pretty strong Military prsss, you do them standing right?

For the deadlifts you are doing 6 reps.

It's called a Deadlift which mans the weight is Dead on the floor each rep. So your first pull up is one rep.

Think of it as 5 singles instead of 5 reps, after each rep the wight is completly dad on the floor. Also don't try to get a negative on the way down, let the weight drop.

Same with the rows, the weight is dead on the floor after each rep.

Also I would suggest doing some chins instead of lat pull down, they are a a much better movement.

Also, it's relaly strange that your deadlift and row are almost the same. unless you're working on form, you are probably able to deadlift alot more then you row.

 

[WannaBeBig72]

Nice work out. You ahve a pretty strong Military prsss, you do them standing right?

Standing and I don't use any legs. My shoulders seem to be stronger relative to my other muscles.

Also I would suggest doing some chins instead of lat pull down, they are a a much better movement.

These chin ups are done underhand? I what if I can't do 4 sets of 5 (I might be able to do I think, they're easier then overhand).

Also, it's relaly strange that your deadlift and row are almost the same. unless you're working on form, you are probably able to deadlift alot more then you row.

Yeah well..I think my rows were overestimated by 10-15 pounds and honestly my deadlift may have been underestimated. My forms on deads are good. Crappy on rows.

Also regarding the weight being dead on the floor. What I do is I basically bring the weight down touch the floor and then lift again? It's nothing more then this right?

 

[djeclipse]

Standing and I don't use any legs. My shoulders seem to be stronger relative to my other muscles.

ya, like really strong compaired to the rest of your lifts. Everyone has that one lift they are good at.

These chin ups are done underhand? I what if I can't do 4 sets of 5 (I might be able to do I think, they're easier then overhand).

The chins aren't super important, after deadlifting heavy you will usually be really tired. The chins, bie, tri work is all seocndary.

You don't have to do 5 sets of 5, I only do 3 sets of these. WhenI first started it was 3 sets of 5, I finaly got 3 sets fo 6, so this week I will go for 3 sets of 7.

Jus pick a number you think you can get for all 3 sets and go for it. Grip placement is personal preference. I used to do overhand wide grip but found it hurt my shoulders. now I do underhand grip, hands at shoulder width.

Yeah well..I think my rows were overestimated by 10-15 pounds and honestly my deadlift may have been underestimated. My forms on deads are good. Crappy on rows.

Also regarding the weight being dead on the floor. What I do is I basically bring the weight down touch the floor and then lift again? It's nothing more then this right?

The weight is deloaded on the floor, not just a touch and go. But agian, that part of the lift is secondary, nothing to worry about, as long as it's form the ground every pull. have a look Illuminati's deadlift videos.


http://www.elitefitness.com/forum/showthread.php?t=470988&page=1&pp=20

 

[silver_shadow]

ya, like really strong compaired to the rest of your lifts. Everyone has that one lift they are good at.



The chins aren't super important, after deadlifting heavy you will usually be really tired. The chins, bie, tri work is all seocndary.

You don't have to do 5 sets of 5, I only do 3 sets of these. WhenI first started it was 3 sets of 5, I finaly got 3 sets fo 6, so this week I will go for 3 sets of 7.

Jus pick a number you think you can get for all 3 sets and go for it. Grip placement is personal preference. I used to do overhand wide grip but found it hurt my shoulders. now I do underhand grip, hands at shoulder width.




The weight is deloaded on the floor, not just a touch and go. But agian, that part of the lift is secondary, nothing to worry about, as long as it's form the ground every pull. have a look Illuminati's deadlift videos.


http://www.elitefitness.com/forum/showthread.php?t=470988&page=1&pp=20

i'd say this is important because deweighting on the ground forces you into the whole process of releasing (a bit) and then having to tense the muscles again for the next effort.

 

[WannaBeBig72]

Friday Week 2

Squat
105x5
125x5
155x5
180x5
210x3
155x8

Bench
95x5
115x5
140x5
160x5
190x3
140x8

Row
65x5
85x5
105x5
135x5
85x8

3 sets of dips (I go all the way down on these) at bodyweight. 8 sets
3 barbell curls 70x8
3 Tricep rope pulldowns.

I had a good workout today. I was a little hungover and kind of aprehensive about the workout (I went to the Met game last night and had 7 or 8 beers). I woke up had a greasy egg sandwhich with sausage and cheese (I'm trying to eat clean so I got in on a whole wheat bagel). The squats and bench felt good and the 3 reps honestly are probably PRs for me but I'll call it a PR when I get them on Monday.

Do you guys start thinking about if you'll be able to get Monday's weight based on how easy or hard the Friday 3 rep exercise is?

Anyway...The rows I just needed to figure out a form I'm comfortable with and what my real 5 rep max is. I'm not completely 90 degrees (probably like 75 or 80 degrees) and I don't hit the floor with each rep. I don't come up at all on the lift up. After doing some reading I think the Gods of 5x5 are ok with this. I just need to figure out now what I'm going to do about setting back the weights...

All in all I got back a little while ago and after a good hard workout I am not longer hungover and I feel pretty good. This 5x5 routine really is a full body workout man. I felt totally pumped after todays workout like every muscle in my body was worked.

Monday is going to be a big day as I've been stuck at these weights (for Squat and BenchPress) for a long time. So I'll be quite happy if things go well.

 

[WannaBeBig72]

Monday Week 3

Squat
105x5
130x5
155x5
185x5
210x5 PR

Bench
95x5
120x5
140x5
165x5
190x4 Fail

Row
70x5
85x5
105x5
120x5
130x5

3 sets of hypers and situps with body weight

Real dissapointed today because of my failing at a bench PR. The squats felt good. I got the 5 set PR on good form and felt like I had at least one more in me. My last set of bench I got 4 up and it was defenitely a struggle, I would of went for 5 if I had a squat but don't think I would of gotten it so didn't even try. I was pretty upset so now I'm contemplating either:
a. trying for it again on next Monday and not changing anything
b. re-setting everything back
c. (just thought of this one) maybe going with a micro-weight like 188 or something

 

[WannaBeBig72]

Do you guys think it's OK to add 4 sets of light bench press to Wednesdays workout (basically the same weight percentages as the Wednesday light squat)? So I would do
Squat 4 sets
Military 4 sets
Deadlifts 4 sets
Bench 4 sets.

 

[Guinness5.0]

Nope

 

[Introspective]

Nope x 2. Why would you want to add a light bench press anyway ?

 

[WannaBeBig72]

Nope x 2. Why would you want to add a light bench press anyway ?

Because I've always had trouble with my bench and I'm thinking it would help out. I'm assuming you think it's too much work and it will negatively impact my Friday workout?

 

[Guinness5.0]

Yep

Keep in mind that OHP (military) and bench are cousins. One helps the other. So you're already doing assistance work for your bench, in a manner of speaking.

 

[djeclipse]

You didn't set up the program properly, instead of reaching your current maxes in week 4 (next week), you met them last week (week 2) and now you're wondering why you failed yesterday...?

Reset your bench so you will reach 185 x 5 in 4 weeks from now, use madcows spreadsheet and follow it. In 4 weeks that 190 x 5 should be a new PR for you.

Just give it a try, if you don't make progress it's only 4 weeks. If you do it will all be worth it.

 

[WannaBeBig72]

Wednesday Week 3

Squat
105
130
160
160

Military
80
95
110
130 PR


Deadlift
100
120
140
160 PR

Overhand PullUps x BW x 5 x 4 x 3 x 3 (All pretty much done to failure. Is this OK?).

Everything felt good today. 2 PRs. I was confident about the Deadlifts and kind of nervous about the Militarys. The 1st PR set of Military felt heavy. I pushed it over my head and held it there a moment (and almost lost my balance), but then was able to bang out 4 more (so was pretty happy about that). A plate on each side next week will be a major accomplishment. The deadlifts feel good now. Each rep was deadlifted on the floor and I finally feel totally comfortable with the movement. I also understand why those monday hypers are so important.

Thanks for all the comments and I'll take them to heart. I probably screwed up in 2 ways regarding this program. I didn't ramp up for 4 weeks. And wasn't completely comfortable with rows and deads (having just started them about 2 months prior). If I miss my bench PR on Monday I'm thinking I'll defenitely set it all back and start over.