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My new years journal-Single factor 5x5

anotherbutters said:
Congrats on the PRs! Do you have a bench with some kind of spotter bars or are you doing those without a safety net too?
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Yeah there are a set of safety bars near the bottom so I do have a safety net for bench.Even if I didnt it still wouldnt worry me as much as the squats as I bench without the collars so I could just tip it to one side if I got stuck.
 
Wednesday 1/2/06 week''11'' bodyweight 198lb

Squats
135x5
165x5
200x5
200x5
200x5
Good squatting today,despite the fact that I was feeling a little tired.The sets were done relatively fast with short rest intervals.

Deadlifts
155x5
185x5
225x5
255x5
285x5PR
Good pulls today,although the last set was a challenging 10lb PR,I still managed to get it.Switched to a mixed grip for the last set,which made quite a difference in my ability to hold the bar.

Push press
75x5
90x5
105x5
120x5
135x5PR!!!!!!!!!!!!!!
Good shit today,10lb PR on the push press is something I didnt expect to get.After conquering the deadlifts I was in a good mood so I thought screw it,I am going for the big 45lb a side.The set went perfectly and I sailed past last weeks PR of 125x5 with ease.Damn it feels sweet to use the big plates on overheads now :) .I hope I can have more success on push presses in coming weeks.

Chins
5xbw
5xbw
4xbw
4xbw
4xbw
Chins were decent today despite the exhausting PR's on deads and push presses.

Overall this workout kicked ass,these are the days I live for.I think I am still getting somewhat stronger overall,especially in the core as I am usually unstable with weight overhead,but with the 135 I was as steady as a rock.Deadlifts were hard,but switching to mixed grip helped a bit today.
 
Good things going on in here! I'm at the same point--starting week 13 of SF 5x5--and my squats are stalled pretty much now. It's weird--I got 5x190 pretty easily but 3x195 was a mess and then my knees starting aching (which had never happened before). I think I may join you w/ a reset. LoL Also, to me, it's strange that your row/bench are so much further behind your squats. That's normal, of course. But it's "weird" to me b/c my squats are only about 10 pounds stronger than both my row and bench. Which sucks big time let me tell ya'! Squats, I'm working w/ 190-195; bench-185, row-180 (and going up easily each week). Go figure.

Great job on the PRs bud!
 
Looking good, congrats on the new PR's. Especially the 135 for push press. That is my goal for Military press. How cool is it to have the big plates lifted over your heads 5 times, I hope I get there soon, lol.

The deadlift is coming along also, you must have a decent grip being able to stick with conventional grip up until now. 285 is about where I need straps in order to hold on to the bar.

Keep it up.
 
Protobuilder said:
Good things going on in here! I'm at the same point--starting week 13 of SF 5x5--and my squats are stalled pretty much now. It's weird--I got 5x190 pretty easily but 3x195 was a mess and then my knees starting aching (which had never happened before). I think I may join you w/ a reset. LoL Also, to me, it's strange that your row/bench are so much further behind your squats. That's normal, of course. But it's "weird" to me b/c my squats are only about 10 pounds stronger than both my row and bench. Which sucks big time let me tell ya'! Squats, I'm working w/ 190-195; bench-185, row-180 (and going up easily each week). Go figure.

Great job on the PRs bud!
Click to expand...

I hear you on those squats,once I hit about the 245lb mark last time the mucle soreness in general became much more noticable.In regards to the bench/row comment I have never had a strong upper body and never really cared for the bench till recently,although it has been increasing rather fast lately due to putting more effort into it.I find the rows quite awkward to be honest,probably due to some inflexabilty on my part which I hope to rectify soon.
 
djeclipse said:
Looking good, congrats on the new PR's. Especially the 135 for push press. That is my goal for Military press. How cool is it to have the big plates lifted over your heads 5 times, I hope I get there soon, lol.

The deadlift is coming along also, you must have a decent grip being able to stick with conventional grip up until now. 285 is about where I need straps in order to hold on to the bar.

Keep it up.
Click to expand...

Thanks for the kind words djeclipse,hope you hit your goal of 135 military soon.In regards to grip mine isnt too hot,I still reset my grip on 3rd-4th rep but it seems to be getting better.I am so damn sore from those deads today lol.I cant wait to hit 315 on deads,provided my body stays in one piece while doing it.

Goodluck
 
Friday 3/2/06 week ''11'' bodyweight 199lb

Squats
135x5
165x5
195x5
225x5
250x3
195x8back off
These felt quite good once again,fairly deep and not too tricky.The strange thing is that it feels quite heavy walking out with it,but squatting it is fairly easy,just one of those things I suppose.

Bench
95x5
110x5
125x5
140x5
157.5x3PR
Another steady increase without to much hassle here.It was fairly heavy but I felt like I had 1-2reps left in me,so hopefully 5reps on monday happens without incedent.

Rows
85x5
100x5
115x5
130x5
147.5x3PR
These have been annoying me lately,I just cant get the form down pat on these.There is no way I can keep me back arched while at 90degrees,but I still try to get as close as I can.I will try to correct my form in the next few weeks and see what happens.Ironically I can powerclean more then I can row,despite it being a more technical lift and I feel my form is much better then when I do my rows.With the powercleans I feel it works my back/traps better then the rows.

Overall not a bad workout,my squats seem to be coming back at a steady rate with better form.Bench is still going well,hopefully for many more weeks to come.Rows are the only sore point in the regime,If I cant get my form decent in a month I might switch to powercleans.
 
Thanks for the encouragement Ripstone,Things seem to be going decently lifting wise although my diet hasnt been perfect lately.Here is a rundown of what I have been eating lately for anyone interested.

7.00am
cup of oats+scoop of whey

9.30am
2slices wholewheat bread+can of tuna(sandwich)

Noon
Pwo shake with scoop of whey+dextrose(only on lifting days)

1.00pm
2cups 1%milk

3.30pm(dinner)
12oz ground beef
cup of oats
vegies

6.00pm
2cups 1%milk

8.30pm
Cup of cottge cheese
2tablespoon natural peanut butter

According to fitday it comes to 3325calories 29%fat 38%carbs 32%protein.
I intend to replace the ground beef with a chicken breast once I run out of it(few weeks worth) which will drop the fat calories drastically and bump up the protein.I have been gaining about 1.5-2lb a week which I think will slow down in time.I will definatly stop if my weight gets to the 215-220lb mark as I would like to stabilise at that weight and recomp for the greater portion of the year as I dont want to be a total fatass :).I am not overly concerned with the fat as that can be cut fairly easy if it gets too out of control.
 
For the diet, I would add more veggies. Also, instead of 2 cup of milk, try having 1-1/5cups and having some EFAs instead(nuts, fish oil caps, etc). Finally, maybe add some fruit either pre or post-wo. Just some ideas.
 
Monday 6/2/06 week ''12'' bodyweight 198.5lb

Squats
135x5
165x5
195x5
225x5
250x5
Excellent squatting today,the weight went up much easier then last time I hit 250.I have a good feeling about the next few weeks squatting as my form is staying solid and deep this time.

Bench
95x5
110x5
125x5
140x5
157.5x5PR
Got the 5reps here today,but it was a bit trickier then I anticipated.The first 3 went up easy,the 4th was tougher and the 5th was a grind to the top.Nevertheless I will try for 162.5lb on friday and see how it goes.

Rows
85x5
100x5
115x5
130x5
147.5x5PR
Got the PR here today again,my form is still a bit rough but it is workable.I have trouble getting to the full 90degrees so I am going to stick to about 75-80degrees as that is as low as I can get whilst maintaining the back arch.

Comments
Overall not a bad workout,I am pleased that the squats are getting better formwise.I feel that I will set a PR in two weeks time with minimal hassle.Bench was suprising as it was actually quite tricky today,but my chest could have been having a bad day so who knows.I cant wait till I can press my bodyweight,even for one rep,which should happen within the next 2-3months if all goes well.

Diet has been better the last few days.As per Ripstones comments I have added in more veggies,efa's and a banana to my post workout meal.I will try to be a consistant as possible with diet for the next few months and see what happens with my body composition.
 
2 more PRs! Good job!'

I just want to clarify: you are adding the banana to the 2 cups of milk, not to your post workout shake, right? I THINK that is how I'm reading what you wrote, but I just want to make sure.
 
nelmsjer said:
2 more PRs! Good job!'

I just want to clarify: you are adding the banana to the 2 cups of milk, not to your post workout shake, right? I THINK that is how I'm reading what you wrote, but I just want to make sure.
Click to expand...

Thanks for the encouragement Nelmsjer,yes I am adding a banana to the 1.00pm meal.The reason I am using a fair bit of milk during the day is because it is cheap,easy and has a decent nutrient balance.My diet is probably not super duper precise like some people on these forums but it provides me with everything I need to grow and it seems to be working thus far.

Thanks again for dropping by my journal.I wish you the best of luck with your goals :) .
 
Congrats on the PR's. That's how bench goes for me also sometimes, the first 3 seem easy and you thingk the next 2 are going to be a sinch, then all of a sudden the 4th rep is quite hard and that fifth is really slow. The main thing is you got it!
 
asdfzxcv said:
Thanks for the encouragement Nelmsjer,yes I am adding a banana to the 1.00pm meal.The reason I am using a fair bit of milk during the day is because it is cheap,easy and has a decent nutrient balance.My diet is probably not super duper precise like some people on these forums but it provides me with everything I need to grow and it seems to be working thus far.

Thanks again for dropping by my journal.I wish you the best of luck with your goals :) .
Click to expand...

Thanks for the wishes. Right back at you, bud.

I wasn't knocking the milk at all. As a matter of fact, if I can't get some type of protein powder to work for me (I have suddenly had issues with it), then milk is the direction I am going to replace the powder with. All good...
 
Wednesday 8/2/06 week ''12'' bodyweight 198lb

Squats
135x5
170x5
205x5
205x5
205x5
Fairly easy squats,as they should be.I am thinking of replacing these with overhead squats,just waiting for madcow2 to respond to my PM with his thoughts on the matter.

Deadlifts
155x5
185x5
225x5
260x5
295x5PR
These deadlifts were a hard fought battle,very exhausting.I noticed my grip seems to be hanging in so far,I think I am good for about 315lb gripwise.My form was a little bit off today I think,I started with my hips a little higher then normal,but I think they were too low to start with.

Push press
80x5
95x5
110x5
125x5
140x4+1PR
After the deadlifts I was utterly stuffed,so these were very hard.I got the first 4reps but after that I was so screwed that I let the bar rest on my shoulders for 25-30seconds before grinding out the last one,which was probably more of a power jerk then a push press :) .I think I will stick to the 2.5lb increases for the time being.

Chins-too tired,do later

This workout absolutly trashed me,I was stuffed by the end of it.Next week I think I will change the light squats to overheads as they are good core work and they force good squat technique.I am pleased with the progress of the deadlifts lately,3plates is in sight now.I will focus on my technique(which isnt too bad,but could use attention) soon with the deads.

Overall not bad workout.
 
asdfzxv, aren't u supposed to be doing only 4x5 with your squats today? or is that negligible that u just went for a 5x5 instead? according to the original SF 5x5 as per Bill Star, we are supposed to do all 4x5 on light day? but i think i will probably do a 5x5 on push presses and deads. i might keep my squats to the 4x5..
 
Your right about the squats,it should be 4x5 instead of 5x5.I just kept it at 5x5 for the sake of simplicity.They will probably be changed to overhead squats,I am just waiting for madcow2 to offer his opinion before I change.
 
i somewhat agree with u too.. as the squats on light day is lighter it will probably allow for more improvement in that sense.. but the thought of doing push presses later.. it's gonna be fun..
 
asdfzxcv, congrats on the PR's. 3 plates a side for deads is a good goal, it feels good once you get it, and it looks like you'll be getting it very soon.

As for the push press, have you tried doing them before deads? I know deads really takes a lot out of me so I've been doing my standing military press before deads which helps me get thos last 2 reps. I know if I tried them after deads I'd be too drained. Just a thought.
 
djeclipse said:
asdfzxcv, congrats on the PR's. 3 plates a side for deads is a good goal, it feels good once you get it, and it looks like you'll be getting it very soon.

As for the push press, have you tried doing them before deads? I know deads really takes a lot out of me so I've been doing my standing military press before deads which helps me get thos last 2 reps. I know if I tried them after deads I'd be too drained. Just a thought.
Click to expand...

Thanks for the kind words djeclipse.I think I will take your advice and save the deads for last as they seem to effect everything else too much.
 
Did a mini overhead squat workout today because it was raining and I couldnt go for my regular walk

Overhead squat
45x5
45x5
55x5
55x5
65x5
75x5PR
I love doing these,takes so much focus to keep the bar stable overhead.My only complaint is that my wrists dont seem to be flexible enough,but I suppose that wil improve given time.I definately want to incorporate these into my workout from now on.
 
djeclipse said:
asdfzxcv, congrats on the PR's. 3 plates a side for deads is a good goal, it feels good once you get it, and it looks like you'll be getting it very soon.

As for the push press, have you tried doing them before deads? I know deads really takes a lot out of me so I've been doing my standing military press before deads which helps me get thos last 2 reps. I know if I tried them after deads I'd be too drained. Just a thought.
Click to expand...

Hmmm... Let's talk about this. :)

In terms of overall importance for muscular development, you should do the deadlift while you're fresh and can put the most into it. On the other hand, if your focus for this 5x5 is specifically shoulders, than go for it!
 
nelmsjer said:
Hmmm... Let's talk about this. :)

In terms of overall importance for muscular development, you should do the deadlift while you're fresh and can put the most into it. On the other hand, if your focus for this 5x5 is specifically shoulders, than go for it!
Click to expand...

But do you really want to be lifting heavy weights over your head after your core is already drained from deads? I guess there is no "perfect" solution.
 
Friday 10/2/06 week ''12'' bodyweight 199lb

Squat
135x5
165x5
195x5
225x5
255x3
195x8
Almost back back up at my all time highest squat of 260x3 and it feels easier this time around.I think 265-270 may be very possible this time around,if not more before reramping.These squats were done with good form and my back/core seems to be coping with the weight better too.

Bench
95x5
110x5
125x5
140x5
162.5x3PR
125x8
Today was a bit trickier on bench then normal.The first 2reps were very easy but the last one was a bit slow on the way up,but I still got it.Hopefully I can get 5reps on monday,but we will see what happens.

Rows
85x5
100x5
115x5
130x5
150x3PR
Not liking these very much,I just cant seem to get the movement down.I should have stuck with the power cleans as I am better at them then rows and I can use more weight.Nevertheless I will stick with them for the time being and see how they go.

Weight gain seems to be slowing down now,which is good as I was gaining too fast.My chest and back seem to be getting thicker and my legs have increased a bit in size.I have gained little (about 1/3rd of an inch )on my waist in the past 5weeks,but growth in other areas more then makes up for this.
 
good job.. keep it up.. i think u should change your rows to power cleans as i felt wierd doing them too.. at least you haven't invested alot of time in it yet.. i don't think it's too late to change it to power leans..
 
carlsuen said:
good job.. keep it up.. i think u should change your rows to power cleans as i felt wierd doing them too.. at least you haven't invested alot of time in it yet.. i don't think it's too late to change it to power leans..
Click to expand...

I think I will change to power cleans next week.Are you doing yours from from the hang or from the ground?Did you get someone to show you the form or did you pick it up off the net?I am fairly confident in my form,I just need to practise them a bit as I havent done them for a while.
 
carlsuen said:
ok let me get this straight.. cleans are done from the floor.. and power clean's are done from the hang?
Click to expand...

Both can be done from the hang.
Cleans=catch the bar in the bottom of a full squat position,
Power clean=catch the bar higher in a quarter/half squat position,bar needs to be pulled higher in order to do this compared to a normal clean.
 
carlsuen said:
yeap.. confirmed.. but how differently does it affect the body? more traps recruitment? cuz i sure as hell felt it..
Click to expand...

Both are excellent for the traps and back.Cleans would stress the lower body more as you have to come out of the bottom position of the squat,while with the power clean you dont have to squat down so far.I think it would probably be overkill to do full cleans while doing squats 3times a week,but thats just my opinion.Either way both are tremendous movements which will strengthen your back like no other.

Hope it helps
 
Monday 13/2/06 week ''13'' bodyweight-200lb(staying here now)

Squats
135x5
165x5
195x5
225x5
255x5
These were equal with my highest ever set of 5 and I did these far easier then last time.Form was pretty good throughout all of the reps.I was going to jump to 260 today but I decided not to be overzealous and wait for next week.

Bench
95x5
110x5
125x5
140x5
162.5x4PRFail
Was a bit dissapointed on failing with my bench today,but it was bound to happen sooner or later.I was still a bit sore from chopping+moving a few tons of firewood at my grandma's house on saturday so that could have impacted on the workout a bit.Nevertheless I will keep trying until I can get all 5 reps then I will start increasing at 2.5lb a week rather then 5lb as things seem to slowing down on bench now.

Rows
85x5
100x5
115x5
130x5
150x5PR
Got all the 5reps on these,although it was a bit difficult.I decided to stay with these for a bit and see if I can make them work.

Overall I was dissapointed with the bench failure,but I will press on and try it again on monday.Squats are still on track,hopefully I will get several weeks of PR's this time.Bodyweight seems to be pretty stable now,I have gained 9lb in 6weeks so I am quite pleased.I will now settle at this weight for a while as there is a bit of room for recomposition in the next few months.
 
Last edited:
Don't let the bench fail get you down, I had a fail in bench and with the help of a few people here I was able to get past it and move on.

Here is the link to my Banch fail, it's post #39

http://www.elitefitness.com/forum/showthread.php?t=450832&page=2&pp=20

Maybe some of the suggestions in there that helped me will help you. it took me till post #76 but I finally got it, and i've made a few more PR's after that.

So don't let it get you down, you'll get it soon enough.
 
It hasnt got me down,it was just a bit suprising thats all.I dont think it has reached a plateau yet,it is just increasing at a slower rate now then it was before.If I dont get it after a few weeks I wil look into other methods but for now I think I need to just keep plugging away at it.
 
Congrats on the PRs and on getting some rotator cuff exercise in at the weekend ;)

I'm sure you'll get the bench PR next time. And don't knock 2.5lb increases - if you can string those along for a couple of months, that's a good 20lb increase, or over 10% if you look at percentages.
 
Wednesday 15/2/06 week ''13'' bodyweight 200lb

Overhead squats
45x8
65x5
75x5
80x5PR
85x5
85x5PRTried these today in the place of the lighter squats,very tricky.I will up the workload on these over the next few weeks as I am still learning this movement.There is no faking it with these squats,you get out of the groove and the bar comes down,as I found out on the top sets :) .I can see these having a lot of benefit in terms of core strength,full body co-ordination and squat form.I cant wait to get good at these.

Push press
80x5
100x5
120x5
140x4+1
Still couldnt quite make the 5th rep on these today,probably a combination of sore shoulders from benching on monday and the overhead squats just before it.I am not stressed about it yet,try again next week I am pretty sure I will get it next time.

Deadlifts
185x5
225x5
275x5
305x5PR
Yet more good deadlifting this week,definatly cant complain with another 10lb PR.I was going to give 315 a ride today but decided to stay on the safe side and not jump too much at once.My lower body gains strength and size so quickly,yet my upper body hardly moves in terms of strength.Next week 315 is going down :evil: .

Chins
4xbw
5xbw
4xbw
4xbw
3xbw
Not much to be said here other then I was totally exhausted and couldnt really give a damn by that time.

Overall a decent workout,the overhead squats were a nice edition.I am still contemplating whether to do them light each session as a warmup or just go heavier on the wednesday.Perhaps the former option would be more sound at this time as I am still learning the movement.Push presses where a little sluggish,but considering for some strange reason I got DOMS from benching on monday and the overhead squats beforehand I can understand why they lacked today.Deadlifts were actually pretty decent formwise today,I cant wat till I can pull 350lb+ on that movement,which will happen before the years end.
 
Congrats on the PR's, especially deadlift. I'm sure you'll hit 350 way before the end of the year.

Also, I see you're up 9lbs in 13 weeks. I assume you're happy with that too :chomp:
 
Congrats on the PRs. 3 plates for deads will be a nice little milestone when you get it. What happened on the OH squats, did you drop the bar on one of the sets?
 
anotherbutters said:
Congrats on the PRs. 3 plates for deads will be a nice little milestone when you get it. What happened on the OH squats, did you drop the bar on one of the sets?
Click to expand...

Yeah the bar came down on the last set as my shoulders were beggining to get a bit tired.It didnt come down violently however,I managed to control it all the way down to the ground.Like I said earlier I cant wait to get good at this movement,135 would be a huge milestone to reach on these as they are quite tricky.
 
Friday 17/2/06 week ''13'' bodyweight 198.5lb

Squats
135x5
165x5
195x5
225x5
260x3
195x8back off
Managed to get 260lb with pretty good form easier then last time I got here.I was still very sore in my lower back/hamstrings and the overhead squats hammered my core further,so I was totally 100%.It wasnt easy but it wasnt exceedingly hard either to get the 3reps and I feel that I had at least 1 more in me.Monday I will rest over the weekend and try for a new squat PR,feels like its been a lifetime since I have posted one of those :) .

Bench
95x5
115x5
125x5
140x5
165x3PR
Bench was a bit easier today even though I was still a little sore in my shoulders from the overhead squats.Despite not getting 162.5x5 I added 2.5lb to the 3 reps,hopefully when I try 162.5x5 again on monday I will get it.

Rows
95x5
115x5
125x5
140x5
155x3PR
Rows were actually quite good today,got a 5lb PR with good form.I have noticed I have my on and off days with these,but I seem to be getting slightly better at them in general.

Workout was very good today,despite feeling somewhat flat after wednesdays workout.Deadlifts seem to make me much more sore then any other lift,probably due to the 1x a week frequency compared with 2/3x a week for the other lifts.Cant wait to start hitting more squat PR's,which should happen on monday if all goes well.
 
Monday 20/2/06 week ''14'' bodyweight 199.5lb

Squats
135x5
165x5
195x5
230x5
260x6PRSee below for details
Finally broke my squat PR after reseting.Wasnt feeling 100% due to the fact that I am am coming down with a cold,but I still got it.The first 3 were pretty easy reps,but on the 4th rep the bar became a little destabilised on the way down so the rep was cut short a bit.At this time I was thinking of racking it but I thought screw it and got 2 more reps with good form without too much hassle.

Bench
95x5
115x5
125x5
145x5
162.5x5PR
Also managed to make up for last weeks bench failure without incident.The last rep was a little tough but I managed to get past it without getting stuck this time.Probably could have managed 165x5today.

Rows
95x5
115x5
125x5
140x5
155x5PR
Managed to get all 5 reps on these as well today,despite not feeling the best.
Form was a bit better this time too.

Overall excellent workout despite the onset of a cold.The squats were fairly easy and I look forward to trying to get 265x3 on friday.Bench and rows seem to be going well at the moment,I will try for 2.5lb a week on those for now.Bodyweight is still remaining pretty steady,which I dont mind as I am getting stronger which is my overall aim.
 
Thanks for the encouragement nelmsjer,it is definatly good to get the squat moving it PR territory again after the long ramp up,hopefully it continues for a while.I hope that this cold eases off before wednesday as it is getting slightly worse over the afternoon and I want to be in good shape for wednesdays workout.
 
it's fun to watch these journals unfold...

can't wait to start my own...

i'm gonna have to check my 5 rep maxes this coming week, so i can figure all my numbers to start this off correctly, and not go too heavy that first week...

we're supposed to work up to those 5 rep maxes by week 4, correct...?
 
yeah, have you downloaded madcow's weight spreadsheet? you enter your maxes, it does all the work for 9 weeks

er...it does all the math for 9 weeks. YOU do all the work. :)

and now that I can squat again, I look forward to ramping myself back into this. I figure by the time my squat is back in order, I will be ready to hit an advanced 5x5.
 
I am in week 14 so it is no longer relevant to me anymore.I reramped my squats after they stalled a few weeks back,so this isnt the intial ramp at the start of the program if thats what you think.
 
DZLS said:
it's fun to watch these journals unfold...

can't wait to start my own...

i'm gonna have to check my 5 rep maxes this coming week, so i can figure all my numbers to start this off correctly, and not go too heavy that first week...

we're supposed to work up to those 5 rep maxes by week 4, correct...?
Click to expand...

Yes you aim to hit your current PR's in week 4.
 
Wednesday 22/2/06 week ''14'' bodyweight 199.5lb

Overhead squats
45x10
45x10
65x10
75x8
Did higher reps on these today in order to practise the mvement.Form was good,but this shitty cold is knocking me around so I kept them light for now.

Push press
95x5
115x5
125x5
140x5PR
I was going to skip these today,but I still gave it a go.By the time I got to 125 it felt so heavy and I doubted if I could get 140 once.I did the first 4 reps fairly easily but the last rep was so damn hard it took like 10seconds to lock the damn thing out.I am not sure how I am going to increase these,even 2.5lb might be tricky.

Deadlifts
185x5
225x5
275x5
315x5PR
I dont know if it was the cold or fatigue,but after these I felt like dying lol.I was apprehensive about doing these but I gave them all the strength I had left in me.The first 2 reps of 315 I pulled overhand,then I finished out the set with a mixed style grip.The last rep wasnt pretty but I still got it to the top and locked it out.I am going to be sore tomorrow lol.

Chins-Do later too tired.

Shitty day today,this damn cold is knocking the energy out of me.I think that the fatigue is starting to build up a bit,as I am feeling a bit falt the last few days.I will rest up well the next few days,try to shake this cold and see how I feel on friday.
 
Nice job on those deads! I know how you feel, I've been coming down with a cold and it's pissing me off. I just feel worthless when I wake up and spend the whole day trying to shake it off. Here's to both of us shaking it off before it affects training. :)
 
Thanks for the kind words guys,hopefully I can keep up the PR's for quite a while.It doesnt seem like much of a milestone to me,I am still a long way from being where I want to be.I am already setting my sights on 365x5 in 6 months and hopefully 405x5 within a year.At least I know my back is getting strong enough to cope with the increasing squat poundages,which was a concern of mine.
 
I dont know if I will do deadlifts indefinatly into the future.I would like to try the high pull+power clean combo now that I have a phone that I can use to film my lifts and get others to assess them for me on this forum and others like it.But I will probably stick with the deads for now.
 
asdfzxcv said:
I dont know if I will do deadlifts indefinatly into the future.I would like to try the high pull+power clean combo now that I have a phone that I can use to film my lifts and get others to assess them for me on this forum and others like it.But I will probably stick with the deads for now.
Click to expand...

Post some vids of your deads.
 
Friday 24/2/06 week ''14'' bodyweight 200lb

Squats
135x5
165x5
195x5
235x5
267.5x3PR
195x8
Squats were trickier today due to the 7.5lb jump I made today.I did this because due to the lack of smaller plates I will need to jump to 275lb next week if I cant get more chain so I thought I might as well get used to the 7.5lb jump now.I was still sore from the deads on wednesday so that no doubt impeded me somewhat.I think I will get 5 reps on monday provided I rest up over the weekend.

Bench
95x5
115x5
125x5
145x5
167.5x3PR
This was fairly easy today,despite feeling worn out.I think I will try for 165x5 on monday.

Rows
95x5
115x5
125x5
140x5
157.5x3PR
These were a bit better today,got all 3 reps fairly easy.I will make an effort to keep my rows as close to my bench press as possible.

Overall decent workout despite feeling somewhat tired upon waking up.Everything is still getting stronger while my bodyweight is staying stable,hopefully this means I am slowly recomping my body.This past 14weeks have been going very well so far,all my lifts havie increased considerably,especially the deadlift.

Here are my goals by august 1, 2006
deadlift 365x5
squat 315x5
bench 205x5
row 205x5
push press 165x5
 
Start back at university tomorrow,which is good as I will have a fairly easy semester with plenty of time for lifting ;) .I must admit that learning about training theory and how to make progress in the basic lifts has affected my life in a far more positive manner then just increased strength.6 months ago I was struggling to make any success in my training which made me depressed and caused me to detract from other aspects of my life.Now that I have experienced some success in training I feel somewhat more confident in my abilities and now that I know how to succeed I feel as if I can focus on the neglected aspects of my life as my training is under control.My results are still lacklusture compared to most people on this forum,but thank god I am not where I was.

So far this year training has been going very well,beyond my expectations.I will most definatly continue to milk the single factor 5x5 for hopefully a long time.I am only 200lb at 6'4 so there is room for much more growth yet I think.I have been somewhat conservative with the food,sticking to around 3000-3500cal day while still getting stronger.I think I will end up around 220 at the years end if I bulk at a somewhat steady rate.

After the single facter 5x5 stalls out(hopefully not for a long time) there are several options I am contemplating.These include dual factor 5x5,Westside style program or even something to provide metabolic work like HST or GVT.After that who knows,if my lifts get to a satisfactory level I may even try my hand at powerlifting,which would give me something more to work towards.

Just my random thoughts :) .
 
asdfzxcv said:
Friday 24/2/06 week ''14'' bodyweight 200lb

Squats
135x5
165x5
195x5
235x5
267.5x3PR
195x8
Squats were trickier today due to the 7.5lb jump I made today.I did this because due to the lack of smaller plates I will need to jump to 275lb next week if I cant get more chain so I thought I might as well get used to the 7.5lb jump now.I was still sore from the deads on wednesday so that no doubt impeded me somewhat.I think I will get 5 reps on monday provided I rest up over the weekend.

Bench
95x5
115x5
125x5
145x5
167.5x3PR
This was fairly easy today,despite feeling worn out.I think I will try for 165x5 on monday.

Rows
95x5
115x5
125x5
140x5
157.5x3PR
These were a bit better today,got all 3 reps fairly easy.I will make an effort to keep my rows as close to my bench press as possible.

Overall decent workout despite feeling somewhat tired upon waking up.Everything is still getting stronger while my bodyweight is staying stable,hopefully this means I am slowly recomping my body.This past 14weeks have been going very well so far,all my lifts havie increased considerably,especially the deadlift.

Here are my goals by august 1, 2006
deadlift 365x5
squat 315x5
bench 205x5
row 205x5
push press 165x5
Click to expand...

I plan on starting the SF 5x5 shortly. I'm just curious..How do you get to lift such odd weights? Like 167.5 pounds? I know that with 5x5 they recommend trying to push the weights up 2% each week. The problem is the smallest plates in every gym I've been to is like 2.5 pounds. Which would make going up 2% kind of difficult.

Thanks man..Pleasure reading your journal...
 
Monday 27/2/06 week ''15'' bodyweight 200lb

Squats
135x5
165x5
195x5
235x5
265x5PR
Got another 5 rep PR today,although it wasnt easy.Was a bit nervous in general today because it was the first day of University this year,so my mind wasnt 100% on the lifting.Hopefully I can hit 270x3 this friday.

Bench
95x5
115x5
125x5
145x5
165x5PR
Got another hard fought bench PR today.The first 4 reps were tough but managable then on the 5th rep my right arm slipped out of the groove,which made it a bitch to get past the middle portion of the movement.I will try for 170x3 on the friday and see how it goes.

Rows
95x5
115x5
125x5
140x5
157.5x5PR
Another steady PR here,nothing much else to say really :p

Today was quite a good workout,despite feeling nervous about starting university after a 4 month break.Unlike 99.999% of the students there I dont give a shit about alcohol,parties and other retarded bullshit like that,which makes it hard to find anyone I care to associate with.To me lifting is far more satisfying and rewarding then that crap.I have tailored my schedule so none of my workouts are affected,which is good.

In the next few days I will make up another set of microchains and try to find something that I can dump the bar onto if I get stuck.
 
Been thinking about things lately and I have decided that I might need a break in the next few weeks as I have been going for 14 weeks now and the body is starting to fall behind a bit in terms of recovery.None of my lifts have regressed yet but even after 8-9hours sleep+lots of food I feel tired and I am starting to feel soreness after squatting again,which is not normal.I will run this until most/all of my lifts stall out completely then have a week off,then either continue this 5x5 or start another with highpulls+power cleans in place of rows/deads.

Here is a summery of my progress so far for those interested.This is over 14 weeks

Squat-from 215x5 to 265x5(had to reset which cost me 4 weeks on these)
Deadlifts-from 225x5 to 315x5(I am very happy with these)
Bench press-from 135x5 to 165x5(only started these 7 weeks ago)
Overhead press-from 110x5 to 140x5
Pendlay rows-from 135x5 to 157.5x5(never really got the form 100%,probably switch to power cleans later on.Also started these 7 weeks ago.)
Bodyweight-from 191 to 200lb at 6'4
 
asdfzxcv said:
I must admit that learning about training theory and how to make progress in the basic lifts has affected my life in a far more positive manner then just increased strength.6 months ago I was struggling to make any success in my training which made me depressed and caused me to detract from other aspects of my life.Now that I have experienced some success in training I feel somewhat more confident in my abilities and now that I know how to succeed I feel as if I can focus on the neglected aspects of my life as my training is under control.My results are still lacklusture compared to most people on this forum,but thank god I am not where I was.
Click to expand...
It's good to hear that it's affected you in such a positive way already. Just think how good you'll feel a year from now, if you carry on the way you've done so far.

Keep at it!
 
Thanks for the reply Anotherbutters,it has most definately affected me in a positive manner and I hope to continue like this for many years.

Ps-Does anyone know a good video upload site?I filmed myself doing some light powercleans,front squats and high pulls(at least they are supposed to be lol) and when I tired to upload them on putfile the page froze everytime I tried to view them.If anyone could give any insight into this it would be much appreciated :) .
 
asdfzxcv said:
Thanks for the reply Anotherbutters,it has most definately affected me in a positive manner and I hope to continue like this for many years.

Ps-Does anyone know a good video upload site?I filmed myself doing some light powercleans,front squats and high pulls(at least they are supposed to be lol) and when I tired to upload them on putfile the page froze everytime I tried to view them.If anyone could give any insight into this it would be much appreciated :) .
Click to expand...

yousendit.com
 
For the recipient address do I put in the address of this particular page or what?I suck at this kind of thing lol
 
Wednesday 1/3/06 week ''15'' bodyweight 201lb

Overhead squats
45x8
45x8
45x8
65x8
75x5
I think I will replace these with front squats for a while and use these for warmups only.They are a fantastic movement but I need to practise them a lot more with lighter weight before going very heavy on them and using them as a main movement.

Push press
95x5
115x5
125x5
142.5x5PR
I never expected to hit a PR on these today.When I got to 125 I though shit this is heavy and almost gave it a miss.But I tried 142.5 and suprisingly,got all 5reps for it.

Deadlift
185x5
225x5
275x5
325x5PR
Deadlifts continue to roll onwards with another 10lb PR.For the last 2 sets I took my shoes off and just lifted in my socks,which seemed to give better leverage as I was closer to the floor.Pulled the first and last rep overhand,with the 3 middle reps using a mixed grip.Very tricky but I got all the reps and locked them out.The first 3reps were fairly easy,but the last 2 were a grind to the top and my form slipped a bit.I think I could pull 355-360 for a single pretty easily,if not more.

Chin-ups
5xbw
5xbw
4xbw
2xbw(Pull up)
1xbw(Pull up)
No comment here lol

Today was not a bad day,considering I feeling pretty run down.The PR's were
definately welcome,especially 15weeks in the program.Despite the success of this program my body is starting to feel worn down and will need a weeks rest soon I think.If I start a new 5x5 I will replace the rows with power cleans and change wednesday to front squats.I will probably stick with deadlifts as my main pull,but high pulls are a possibility.
 
Congrats on the new PR's, the deadlift is moving up nicely. I would think overhead squats would tire out your shoulders even though they're locked out they are still stressed while doing the movement a little.

15 weeks is a good long run to be making PR's congrats on that.
 
kethnaab said:
yeah, have you downloaded madcow's weight spreadsheet? you enter your maxes, it does all the work for 9 weeks

er...it does all the math for 9 weeks. YOU do all the work. :)

and now that I can squat again, I look forward to ramping myself back into this. I figure by the time my squat is back in order, I will be ready to hit an advanced 5x5.
Click to expand...

Can someone provide a link to this spreadsheet??

Thanks..
 
djeclipse said:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

make sure you read the whole write up so you know how the spread sheet is made.
Click to expand...

Thanks man...I'm going to start this program in a couple of weeks and am pretty psyched. I think I have only one more question before I start. I understand how you want to hit your 5RepMax by week 4. My question is how do I figure out my 5 rep max? Is it one warm up set and then my 2nd sex 5 rep max? Or is it my 5 rep max at set 5 after ramping up for 5 sets? I mean obviouslly your 5 rep max on set 2 will likely be higher then on your 5th set.

Thanks again!!
 
Thanks for the encouragement,nice to see people actually following my journal lol.My back is sore as hell today,as it always is after wednesdays workout.In regards to OH squats yes they do fatigue my shoulders which could be affecting my push press,which is why I will change to front squats next week.

I have been thinking about my back squats and I think it is time that I ratchet them back to 2.5lb a week from now on.Obviously 5lb a week is far better but I am in this for the long term and with no rack I dont want to try my chances by making big jumps too quickly.This will probably happen until I get a power rack,which may be many months off.Going at 2.5lb a week doesnt worry me as it works out to 130b a year,say 100lb if unforseen mishaps occur which is still a solid increase in my opinion.If I can hit 315x5 olympic squat by october that would be excellent.

Deadlifts are beggining to slow down a bit now that I am getting used to them.I think that 5lb a week is a reasonable rate and I should be able to hit my goal of 385x5 by the end of the year with minimal issues,maybe even 405x5 if all goes well.

My plan may not be quite as exciting as slamming 10-20lb on lifts per week,but I figure I will be able to sustain slow,consistant progress over a long period which will add up over time.
 
asdfzxcv said:
My plan may not be quite as exciting as slamming 10-20lb on lifts per week,but I figure I will be able to sustain slow,consistant progress over a long period which will add up over time.
Click to expand...
Bingo! And that's what SF training is all about - nice, consistent progress. It's easy to think of it as slow progress, because 2.5lbs per week doesn't seem like much, but as you pointed out, that could potentially mean adding 100lbs to a big lift in a year!
 
asdfzxcv said:
Thanks for the encouragement,nice to see people actually following my journal lol.My back is sore as hell today,as it always is after wednesdays workout.In regards to OH squats yes they do fatigue my shoulders which could be affecting my push press,which is why I will change to front squats next week.

I have been thinking about my back squats and I think it is time that I ratchet them back to 2.5lb a week from now on.Obviously 5lb a week is far better but I am in this for the long term and with no rack I dont want to try my chances by making big jumps too quickly.This will probably happen until I get a power rack,which may be many months off.Going at 2.5lb a week doesnt worry me as it works out to 130b a year,say 100lb if unforseen mishaps occur which is still a solid increase in my opinion.If I can hit 315x5 olympic squat by october that would be excellent.

Deadlifts are beggining to slow down a bit now that I am getting used to them.I think that 5lb a week is a reasonable rate and I should be able to hit my goal of 385x5 by the end of the year with minimal issues,maybe even 405x5 if all goes well.

My plan may not be quite as exciting as slamming 10-20lb on lifts per week,but I figure I will be able to sustain slow,consistant progress over a long period which will add up over time.
Click to expand...

Thats the way I have learned to look at it. Before I would have never dropped the weights like I did in my training for the SF 5x5 but I have learned to look at the big picture instead of the short term.
 
Friday 3/3/06 week ''15'' bodyweight 201lb

Squats
135x5
165x5
195x5
235x5
267.5x3
Today is the day in which the last 15weeks of fatigue caught up with me.Every set of squats from 195 upwards was challenging today,just couldnt get it right.I tried to do last weeks set of 3 and it felt even harder today then last week.I think I am going to take a week off next week,I will talk more about this at the bottom

Bench
95x5
115x5
125x5
150x5
170x2Fail
Things didnt get any better with the bench.I tried for 170x3,2.5lb up from last weeks set of 3 that I got with ease,but the 3rd rep just died.

Rows
N/A
Best I give these a miss

Today was a day that I would rather forget lol.Everything felt heavy today and I think it is clear that I need a week to recover after 15 weeks constant lifting.I have been sleeping 8+hours a day,eating well and yet I still feel tired most of the time.I am not angry by any means,we are after all human and can only take so much before something gives.I think that ramping the deadlift by 10lb a week for 10 weeks,coupled with the increases on the other lifts over 15 weeks took its toll on the CNS.

This coming week I am not going to be doing any heavy lifting,just fairly light stuff like light front squat,overhead squats with the bar and maybe some chin-ups/dips for the upper body.I am considering two different options in terms of continuing sf 5x5 after the break.The first is to just continue this run of the 5x5 without reseting and hopefully the fatigue will have dissapated enough to keep it going a bit.The second option is the start a fresh 5x5 run,ramping up to my records in week 3-4.The latter will probably be better,but I am curious as to what you people think?

I am going to implement a few changes into my next 5x5 run/continuation.Firstly I am replacing the rows with power cleans as I feel they are a better overall body workout.Wednesdays light squats are being changed to front squats,which seem to complement back squats nicely.Everything else will stay in place and my week will look like this.

Monday
Back squats
bench press
power clean

Wednesday
front squats
push press
deadlifts
chin-ups

Friday
Back squats
bench press
power clean

If anyone hasd any feedback please feel free to respond ;) .
 
bout time u took some rest dude.. good luck.. you'll be alright.. maybe u should reramp them and hit PR's in week 3-4.. u have nothing to lose after all.. time is on your side dude.. you're only 20.. so just chill..
 
You've made some really great gains with your first run, and 15 weeks of PR's is really good. I had to reset after only 5 weeks of PR's.

I would suggest resetting your weights back 4 weeks instead of goign right back and trying for your PR's. I am in week 2 of my second run and have seemed to gain some size by taking the week of and starting over.
 
djeclipse said:
You've made some really great gains with your first run, and 15 weeks of PR's is really good. I had to reset after only 5 weeks of PR's.

I would suggest resetting your weights back 4 weeks instead of goign right back and trying for your PR's.I am in week 2 of my second run and have seemed to gain some size by taking the week of and starting over.
Click to expand...

I will reset this time and start over,my body could use the rest.It is just hard from a mental perspective as I have been doing this run for nearly 4 months attaining many PR's.Carlsuen is definatly right,I do have time on my side so it is better I take it easy and recover rather then run myself into the ground.
 
Something I wanted to try was to change the number of reps when I reset. It can get a bit boring doing 5's all the time, even when you're setting PR's. Changing the exercises a bit is a good idea.

How about doing 3x3 next week, as a bit of a deload and to see what they feel like?
 
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