Phaded single factor 5x5.

[nelmsjer]

Phaded, AI has really outdone himself on the core work over in AB's journal. Nice stuff.

 

[Phaded]

Thurs

Squats
135 x 5
185 x 5
245 x 5
245 x 5
245 x 5

Incline Bench
135 x 5
165 x 5
195 x 5
225 x 5
245 x 5 (PR)

Stiff Legged Deads
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5

Ezbar Reverse Curls
80 x 8 x 3

Hammer Curls
50 x 8 x 3

Rope Pressdowns
6pl x 8 x 3

Standing OHP
95 x 30 x 1

Dumbell Shrugs
80 x failure x 3

Barbell Front Raises
45 x 8 x 3

Hit a ton of shit today.. felt pretty good... hoping i can get my squat up as i've changed form i'm feeling it alot more in my hips now.. that i've made my stance way wider.. just wondering if this is normal.. thanks for help..

thought i'd throw in diet for shits in giggles..

meal 1 4 krystal burgers 2 chicken patties
meal 2 2 chicken soft tacos
meal 3 4 pieces of cheese pizza ny style, moz. garlic bread
meal 4 3 brownies

lmao my diet has been horrible lately.. maybe thats why i'm back up to 232.. ill post pics on saturday after my workout so you i can see if i'm put on some fat..

 

[Phaded]

and i just dont understand why my row is so low.. well my barbell row i have to be doing something wrong.. i mean i can hit dumbell row a 120 dumbell with perfect form like 10 times.. but i have trouble madcow rowing 225 .. dunno if it might have something to do with me breaking my wrist in the past? i might try and change to overhand grip...

 

[Phaded]

Sat

bw 229

squats
135 x 5
185 x 5
225 x 5
275 x 5
295 x 3
220 x 8

bench
135 x 5
185 x 5
225 x 5
275 x 5
320 x 3
225 x 8

madcow rows
95 x 5
135 x 5
155 x 5
185 x 5
205 x 3
135 x 8
(changed to overhand grip and started my sets out lighter dunno why i'm so fucking weak in this area it fucking sucks)

Barbell raises
45 x 8 x 3

Dips
bw+45 x 8 x 3

1 arm pec dec
250 x 8 x 3

bent over back flys? dunno the name for these..
25 x failure x 3 (loved these gonna prob. throw them in once a week..)

gonna begin doing abs again this next week i put on a little weight i think you might be able to tell in the pics.. my weight is so fucking weird... i guess its cause my diet blows ass... gonna also start doing cardio on off days again next week.. just gonna start working my ass off.

 

[kethnaab]

doing pendlay/"madcow" rows is FAR FAR FAR harder than regular rows.

no comparison

I do conventional rows with 3 wheels, solid technique, but madcows keep me with 2 plates and a little munchkin. it's a much tougher (And more effective, IMHO) method.

 

[Phaded]

relooking at my first day.. i'm finally on the right track and prob. hitting my true maxes now.. i'm gonna say this is my 5th week in.. the thing is in weeks 1 through whatever.. my squat form was all fucked up not deep at all etc.. and i was having a problem doing madcow rows because i broke my wrist a few years ago and i think it was hindering my lifts on anything underhand grip.. curls/rows.. i changed to overhand grip(on rows) and it feels way better..

so i'm hoping now my lifts will keep skyrocketing.. gonna only increase squats/rows/bench by 5 pounds for each week for the next few weeks and see how far i can go till i plateau..

 

[carlsuen]

wow.. ur bench is higher than your squats.. did u reramp them?

 

[Phaded]

ya reramped my squats cause my form fucking blew till last week now i'm getting parrallel.. i also have never squated before this 5x5 i started.. i only did like hack squats and v squats and shit.. no true back squats.

 

[carlsuen]

looks like your didn't make much progress for a month at least.. especially for your bench.. what happened? to much partying and booze?

 

[Phaded]

well two things.. first i got ridiculously sick and missed a whole week of lifting.. 2nd i went to utah for 8 days .. so each time i came back i had to either redo one or two weeks of lifting.. so thats basically the month i sat at the same lifts.. which i think you are talking about.. now its smooth sailing and i've completely quit drinking gonna try and do this right.. and hopefully my lifts will keep increasing each month..