Phaded single factor 5x5.

[Phaded]

Stats. 6'1 227 bf 11-12% ..

been lifting hard about one years.. i've done one botched cycle of eq.. 4 weeks worth of 600 mg a week.. then stopped because of hairloss.. other than supplements and that botched cycle i'm all natural.. anyways on to the log..

MONDAY

Squats
145 x 5
185 x 5
225 x 5
265 x 5
305 x 5

Bench
145 x 5
185 x 5
225 x 5
250 x 5
280 x 5

BB Rows
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5

Hypers
bw+25 x 15 x 2


Decline Weighted Situps
bw+25 x failure x 3

 

[Phaded]

Tues

20 mins treadmill 5 mph 4.5 incline
20 mins stairmaster level 6 fatburner

 

[Phaded]

Wed

Squats
145 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Incline Bench
135 x 5
160 x 5
185 x 5
200 x 5
225 x 5

Deads
165 x 5
195 x 5
225 x 5
255 x 5
285 x 5

Smith Front Press
135 x 5
160 x 5
185 x 5
200 x 5
225 x 5
(should i not be doing the smith front presses? single factor i didn't see these as part of the lifts and i dont feel i'm really hitting my shoulders on any of the exercises i'm doing)

Decline Situps
3 x 15

Bicycles
3 x failure

 

[Phaded]

Thurs

Treadmill
20 min 4.0-5.5 mph 4.5 incline

Stairmaster
20 min fat burner level 6

 

[Phaded]

Fri

Squats
145 x 5
185 x 5
225 x 5
265 x 5
315 x 3

Bench
145 x 5
185 x 5
225 x 5
250 x 5
285 x 3

Rows
155 x 5
165 x 5
175 x 5
185 x 5
200 x 3

Standing Ezbar curls
90 x 8 x 3

Standing Dumbell Curls
40 x 8 x 3

Seated Cybex Concentration Curls
70 x 8 x 3

Hammerstrength Dip Press
270 x 8 x 3

Dips
Bw x failure x 3

Seems like alot for one day am I doing this day right?

 

[Phaded]

Ok i'm gonna be uploading a pic at the end of every week.. for personal reference and so you all.. if any.. can tell me if you are seeing improvements..

ill also be adding in my diet this week and its pretty bad..

 

[view]

that much bicep accesory work is not needed, but the rest of it looks pretty good. You should be pressing overhead with freewights, and not the smith. standing is also prefered to seated.

with the amount of wieght you are using, I would think it would be time to move to dual factor 5x5, but I will let the others chime in on that.

 

[Phaded]

i'm newbie to all this 5x5 so i thought single factor would be a better idea.. thanks and karma for the input bro..

 

[Cynical Simian]

A few notes based on what I and others have done with the single factor:

Wednesday: You can substitute standing press for incline bench and add chin-/pull-ups (like Wednesday on the Dual Factor).

Assistance work: Obviously, it's not the focus of the program, and there's some leeway in terms of what and how many exercises you do. You can spread it out over the days pretty much however you want; just make sure it doesn't interfere with the compound lifts. Sticking to one assistance exercise per bodypart on a given day might be a good way to go (e.g. put dips and tri extensions on different days if you want to keep both).

Edit: You might also want to check out anotherbutters's journal to see what a run of the program looks like.

 

[Phaded]

is it recommended to sub standing press for incline.. i'm actually enjoying the incline bench press.

 

[Numani]

is it recommended to sub standing press for incline.. i'm actually enjoying the incline bench press.

its usually an either or situation.

but keep them both in if you want. when your bench press stalls I would drop one of them straight away and re-ramp. until then enjoy.

 

[Guinness5.0]

Jsut a note on weight selection: you want to dtart conservatively. If the weights you're using are tough now, it can hamper the program. Madcow generally advises aiming for your current 5 rep PR during week 4 so you've got three weeks to build 'momentum'.

Maybe you already factored that in, but it is probably the most common error so I figured I'd mention it.

Also, the program calls for a backoff set of 8 on Friday.

And How's your squats coming? You had mentioned difficulty with ATF's - are they comnig along? Good luck with the program. If you eat, you'll grow off this.

 

[Phaded]

these lifts are all relatively light for me.. besides the squat.. i can hit 315 x 5 on bench press.. and 350 x 5 on dl.. only one ill be having problems with is squat because i've never done squat off a smith rack but it seems i'm coming along.. if i can't hit 315 x 5 this week with ease i'm gonna do 315 x 5 again next week.. i also haven't mentioned that i didn't write down my first week of the 5x5 above is my 2nd week and now i'm starting my 3rd week..

 

[Phaded]

what exactly is a backoff set of 8?

 

[Guinness5.0]

It's a light set done for 8 reps. It's just to get some extra volume in after the triple. I wanna sya you use the weight from set 3 bot I'm not sure...

 

[Phaded]

so its a 6th set?

 

[Cynical Simian]

so its a 6th set?

Yup. FYI, in the original Single Factor writeup, it's 8 reps for all three compound lifts, but in the version on his website, MC changed it to 9 and 10 on bench and rows, respectively. I don't think it'd make much of a difference which you choose to do.

 

[Phaded]

one more thing.. do increase all weight each week.. or am i just increasing the max out 5th set every week..

 

[Phaded]

Mon

Treadmill
4 - 5mph 4% incline 15 mins

Stairmaster
Fat burner level 6 15 mins

meal 1
protien shake
2 slices whole wheat with honey

meal 2
whole rotesseirie chicken
2 glasses of orange gatorade

meal 3
bowl oh maryjane
publix whole philly cheesesteak sub
2 glasses orange gatorade.

 

[Cynical Simian]

There's no set protocol for increasing the warm-up set weights, but you shouldn't increase them at the same pace as the top set. You essentially do them by feel, trying to keep the jumps approximately evenly spaced and the weights/difficulty in proportion to your increasing strength. So if you add 10 pounds to your squat in a given week, you might, for example, keep the bottom set the same but add 5 pounds to the second and third and 5/10 to the fourth. anotherbutters's journal would be a helpful reference for this.

 

[anotherbutters]

Wow, lots of good single factor advice from everyone in this thread! Every point that I might have commented on has already been picked up and addressed by someone.

It's nice to see someone with pretty decent lifts trying the SF. All I can say is good luck! I hope you get some decent mileage out of it. What are your goals? Are you bulking?

 

[Phaded]

really haven't set any goals.. to be honest i'm just gonna try out the program for a few months and see if i like it.. if not ill go back to my old no pain no gain regimine..

but thought i'd make a thread with some updated pics every week so people who diet bad like me and occasionally go out and have drinks can see the progress that can be accomplished with this program..

 

[Guinness5.0]

Something to consider is that you may need periodization at your level. Maybe. If you stall out quickly then I would say to consider a DF 5x5 before giving up on the ideas in the SF version. Basically, the 'best' program for you is dependent on where you're at now, not what has worked for others.

That said, I think it'll be great to see what someone with decent lifts gets out of SF - thus far it seems that most who've started it are not in the 300 pound bench club yet

 

[Phaded]

Tues

Squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Bench
135 x 5
185 x 5
225 x 5
250 x 5
280 x 5

Rows
155 x 5
165 x 5
175 x 5
190 x 5
200 x 5

Hypers
bw+25 x 15 x 2

Weighted Situps
bw+25 x 15 x 3

Chins
bw x 15 x 3

meal 1
protien shake

meal 2
whole rotessierie chicken
potato salad
1 glass of orange gatorade

meal 3
3 slices boars head turkey
2 slices whole wheat bread

meal 4
4 slices boars head turkey
2 slices whole wheat bread
spicy mustard

meal 5
2 slices turkey breast
3 spoons of potato salad
13 potato chips..

 

[Phaded]

Wed

Treadmill
15 min 4-5mph 4.5 incline

Stairmaster
10 min fatburner level 6

meal 1
1 thermorex
2 pieces whole wheat bread
honey

meal 2
4 gluceroll
6 inch deli sub double meat wheat bread
28 potato chips
2 glasses orange gatorade.

meal 3
6 inch deli sub double meat wheat bread
glass gatorade

meal 4
10 chicken wings
pitcher of miller lite

meal 5
bottle of jack daniels
potato chips
went clubbin

 

[Phaded]

THURS

Squat
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Incline
135 x 5
165 x 5
195 x 5
225 x 5
225 x 5

Deads
135 x 5
185 x 5
245 x 5
295 x 5
295 x 5

Standing OHP
135 x 10
135 x failure

Didn't have much time to get everything in today. Do abs with cardio tomomrow.

meal 1
2 thermorexin
chicken potpie
glass of gatorade

meal 2
2 slices bread
5 slices of boars head turkey
orange gatorade

meal 3
steak
mashed potatoes
asparagus

went out again drank alot of jack and coke.

 

[Phaded]

realized not many people who frequent the weightlifting area are platinum so uploaded the pic for non plats.. this was the end of week 2 will have a new pic this upcoming saturday..

 

[Phaded]

Re: Phaded single factor 5x5. Updated Pics..

End of week 2
bw 230.. 3 pounds up from last week.


SAT

Squat
135 x 5
185 x 5
225 x 5
275 x 5
300 x 3
225 x 8

Bench
135 x 5
185 x 5
205 x 5
245 x 5
295 x 3
225 x 8

Rows
155 x 5
165 x 5
175 x 5
190 x 5
205 x 3
175 x 8

Standing OHP
135 x 2 x 8

Ezbar Bicep Curls
95 x 8 x 3

Standing Hammer Curls
45 x 8 x 3

Dips
bw x failure x 3

Close Grip Bench
135 x 35 x 3 (didn't feel like putting on heavy weight prob. pointless that i even did this)

meal 1
3 thermorexins
chicken lo mein
fried rice

meal 2
sesame chicken
lemon lime gatorade

meal 3
2 cans albacore
3 slices whole wheat bread
can of mountain dew

 

[Phaded]

BACK FROM NYC

Thurs

Squats
135 x 5
185 x 5
225 x 5
275 x 5
305 x 5

Bench
135 x 5
185 x 5
225 x 5
265 x 5
295 x 5

Rows
155 x 5
165 x 5
175 x 5
190 x 5
205 x 5

Dip Press
320 x 8 x 3

Chins
Bw x 8 x 3

Weighted Situps
Bw x 8 x 3

Is this too much stuff

meal 1
10 chicken wings
4 rum and cokes

meal 2
protien shake
can of albacore

meal 3
cheesecake factory bang bang chicken and shrimp
20 jack daniels and water

went out to the club seriously drank a shitload 20 jd and water might be taking it lightly dunno how much i drank for real..

 

[Cynical Simian]

Is this too much stuff

If you're referring to the assistance work, chins might be better placed on Wednesday (or whatever is your "light day") as in the Dual Factor since you're already doing heavy rows here but don't have anything that hits lats/bis then. But like I mentioned before, whether or not it's hampering your progress on the other lifts is really the only criterion for judging assistance work.

If you're referring to meal 1, yes.

 

[Phaded]

lol.. i said at the beginning of this my diet is gonna be horrible.. if i listed all the shit i drink on nights i actually do go out.. you all would prob. throw up in disgust.. hehe..

 

[view]

meal 4
10 chicken wings
pitcher of miller lite

meal 5
bottle of jack daniels
potato chips
went clubbin

Hahhaha. was funny too see that in there.

 

[Phaded]

Fri-Sun off

Mon

Squats
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Incline Bench
135 x 5
165 x 5
205 x 5
235 x 5
235 x 5

Deads
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Standing OHP
155 x 5 x 3

Decline Situps
bw x 8 x 3

Standing Ezbar Curls
100 x 8 x 3

Ate shit dont feel like listing diet you all get the idea..

 

[Phaded]

i'm supposed to just keep increasing weights each week correct i was just reading something about loading deloading phase.. hope i'm doing this all right..

 

[Cynical Simian]

i'm supposed to just keep increasing weights each week correct i was just reading something about loading deloading phase.. hope i'm doing this all right..

Yup, you're fine. As long as you're making consistent progress, don't worry about changing anything. From madcow's website:

"You want to do this [linear progress] for as long as you can. And I mean, resetting and running at your records, changing some exercises, rep ranges, whatever, just keep trying to get some linear progress as you want to milk this kind of progression for all it's worth. After a while it will become pretty obvious this doesn't work for you any more. Welcome to periodization."

 

[Phaded]

well i'm already at 315 x 5 on dl's with ease and i've never even tried this much weight dling.. i love this shit..

 

[anotherbutters]

It'll be interesting to see what kind of gains you make whilst on this quality diet.

 

[Phaded]

Tuesday

Treadmill
15min 5% Incline 5mph

Stairmaster
20 min level 7 fatburner

meal 1
whole rot. chicken

meal 2.
publix sub double meat
glass gatorade

meal 3
whole rot. chicken
brown rice
orange gatorade

meal 4
chicken bruchettes
spinach

 

[Phaded]

weighed in at 230 (gained nothing from last week) today gonna try and eat more this upcoming week to gain a few pounds.. looking at the pic i look alot leaner this week..

Wed

Squat
135 x 5
185 x 5
225 x 5
275 x 5
310 x 3
225 x 8

Bench
135 x 5
185 x 5
225 x 5
275 x 5
305 x 3
225 x 8

Rows
155 x 5
165 x 5
175 x 5
195 x 5
210 x 3
175 x 8

Weighted Dips
bw+70 x 8 x 3

Reverse Curls
80 x 8 x 3

Concentration Curls
8 pl x 8 x 3

Pec Dec
265 x 8 x 3

meal 1
chicken bruchettes spinach

meal 2
healthy choice microwave shit

meal 3
chick fila wrap
fries
lemonade

meal 4
bourbon chicken
white rice

meal 5
totino's cheese pizza

 

[Phaded]

cause my week is so off i was thinking about going on friday and doing some random lifts and shit back bis tris shoulders.. thinking about doing 2 sets for each.. anyone opposed to this.. i'd get back on track on monday with week 4..

 

[Phaded]

been sick since wed. will hopefully start back up tommorow.. with diet and everything..

 

[Phaded]

Mon

Squat
135 x 5
185 x 5
225 x 5
275 x 5
310 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
305 x 5
315 x 5 (just wanted to see if i could get it.. got it with ease)

BBell Rows
155 x 5
165 x 5
175 x 5
190 x 5
190 x 5

Ezbar Curls
100 x 8 x 3

Tbar
180 x 8 x 3

Chins
bw x 8 x 3

meal 1
whole rote. chicken
potato salad
baked beans
glass of gatorade

meal 2
4 pieces fried chicken
glass of redwine

meal 3
hearts of romaine lettuce
italian dressing

meal 4
4 piece of pizza
glass of red wine

 

[Phaded]

Tues

Treadmill
5 mph 5% incline 10 mins

Stairmaster
Fatburner Level 7 20 mins

meal 1
2 chicken breast
brown rice
spinach

meal 2
1 chicken breast
glass of red wine

meal 3
rommaine lettuce
2 cans of albacore
shredded cheese
italian dressing.

meal 4
adobo chicken
fried rice
green beans

 

[Phaded]

Wed

Squats
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5

Incline Bench
135 x 5
185 x 5
205 x 5
225 x 5
235 x 5

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
325 x 5

Standing OHP
135 x 8 x 3

Side Raises
2pl x 8 x 3

Reverse Curls
60 x 8 x 3

Decline Weighted Situps
5kg ball +bw x 15 x 3

 

[Guinness5.0]

meal 2
1 chicken breast
glass of red wine

Are you French?

Did you get the vids I posted to work yet?

 

[Phaded]

ya.. i'm using your vids to critique my own form thanks alot homey.. i check your thread regularly..

 

[Phaded]

END OF WEEK 4

bw 232 .. my diet still blows if i was eating more i'd be gaining alot more weight but all my lifts are way up.. i'm guessing i can squat bench and dl all pretty close to 400 lbs x 1 rep now.. pretty good considering i'd never done a real squat in my life before i started this workout regimine.. and the highest i'd deadlifted was 255.. anyhow i took off thursday and friday.. thursday i was hungover so no way in hell i was gonna do cardio.. and friday i just woke up feeling sick .. so i got back in the gym today.. and had a wonderful day..

SAT

Squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 (messed up)
225 x 8

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3 (ridiculously easy)
225 x 8

BB Rows
155 x 5
165 x 5
175 x 5
195 x 5
205 x 3
175 x 8

Weighted Dips
bw+90 x 8 x 3

1 arm Pec Dec
280 x 8 x 2

Chins
bw x 20 x 2

abs
1 decline situp(lol i was spent about to throwup)

meal 1
sausage egg cheese crosaint
glass orange gatorade

meal 2
4 cans of white albacore w/ hotsauce
2 glasses orange gatorade

 

[Phaded]

no pic for end of week.. sorry no one was here to take it..

 

[Phaded]

Finally got back in the gym after a week of sickness and i'm pretty weak.

Bodyweight 226 down 6 lbs.

Mon

Squats
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5

Madcow Rows
135 x 5
155 x 5
185 x 5
225 x 3
135 x 10

Ezbar Curls
90 x 8 x 2

Ezbar Reverse Curls
70 x 8 x 2

Standing OHP
135 x 8 x 3

Decline Weighted Situps
bw x failure x 3

Chins
bw x 4

 

[Phaded]

Tues

Not doing cardio because i'm down in bw..

Just hit basically every muscle focused on triceps cause i dont really hit them that much throughout the week. Prob. only in the gym 30 mins tops.

 

[Phaded]

sweet no one looks at my log oh well..

Bodyweight 230

Thurs

Squats
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5

Incline Bench
135 x 5
185 x 5
205 x 5
225 x 5
235 x 5

RDL(gonna alternate each week)
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

1 Arm Pec Dec
250 x 8 x 3

Barbell Raises? (dunno wtf these are called for shoulders)
50 x 8 x 3

Wrist Rollers
45 x failure

Concentration Curls
7pl x 8 x 3

..

i'm still a little sick but i feel i can prob. hit the big weights on friday and get back to my normal routine next monday.. felt way stronger today than i did monday..

i didn't workout on wed cause i went out tuesday night for my friends 21st and was pretty fucked up all day wednesday..

 

[Phaded]

Friday

Bodyweight 226 wtf? prob. cause i had direah today.

had to get in volume day cause i'm prob. going out drinking tonight and there is no way in hell ill be lifting tommorow

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
225 x 6

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
225 x 8

Madcow Rows
135 x 5
155 x 5
165 x 5
185 x 5
205 x 3
155 x 8

Bw Dips
bw x failure x 3

 

[nelmsjer]

Good to see you getting your numbers back up. You're moving some pretty nice weight, too. Did I read that you are doing 20 bodyweight chinups??? That is GREAT!

 

[Phaded]

ya i can do 20 bw chins.. i dont do em that often though..

 

[Phaded]

got back in the gym.. kindof fucked up cause i went out on saturday and i was still a little sick so i got sick again anyhow finally went back to the doctor and got some 'good' medicine took it yesterday and felt ok enough today to lift weights anyhow..

Squats
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5 (didn't want to go any higher i'm still weak from being sick and the first set of 275 was pretty tough)

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 (cake, i was gonna throw on 365 and see how many reps i could put up but didn't want to overdo it)

Madcow Rows
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5 (form fucked up on these a little but i also wasn't getting enough rest in between sets i think ill be ready for 225 next go round)

Ezbar Bicep Curls
90 x 8 x 2

Ezbar Reverse Curls
60 x 8 x 2

Chins
bw x 10 x 2 (these were supersetted with the bicep curls so i didn't have much strength as i would have liked)

Standing OHP
135 x 8 x 3 (killer loved it)


-Ok i'm leaving for utah for a week on thursday 6 am i'm gonna try and hit a gym while in utah but if not i'm just gonna hit my volume day (usually friday) when i get back from utah next thursday..

anyone opposed to this.. it hink ill be fine with the weights and what not and once i get back i'm not gonna have any set backs i think i'm gonna completely throw alcohol out of the equation and hit the weights hard as fuck until spring time..

i'm also gonna hit my light day tommorow so i can get it in before i leave for utah.. i don tthink any of the lifts will be hindered... anyone opposed to this?

 

[chewyxrage]

interesting thread. Our lifestyles are similiar in the booze department but my diet is a bit better than yours. I've been out of the gym for about 3 months and am thinking of trying this. You like so far?

 

[Phaded]

interesting thread. Our lifestyles are similiar in the booze department but my diet is a bit better than yours. I've been out of the gym for about 3 months and am thinking of trying this. You like so far?

ya bro def like it alot.. thing is it works out well because its 3 days a week every other day.. so you can basically plan around your nights of going out.. usually the day after a boozing night i am def not working out.. i'm laying in bed all day eating shit.. so this workout program works pretty good.. i'm up in all my lifts as well.. i'm guessing i can hit 380-405 for one rep in bench .. previous i was hitting 360.. i'm gonna try and hit 405 for one rep deadlift today.. previous i'd only tried 315 .. i can hit 315 for deep squats now and i've never squatted till i started this workout program.. so for the most part i love it.. when i can get on a set pattern not get sick or take vacation and have a solid 3 months at it.. ill see some sick improvements.. i think at least

 

[Phaded]

k ladies and gents.. i hit this shit fucking hard today.. lets not forget i did heavy day yesterday so my legs were pretty weak today.. not only that i'm still slighty sick with sinus infection anyhow on too the workout..

Squats
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5

Incline Bench
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5 (what bitches!) lol i suck at incline.. i dont know how i can hit 315 x 5 on bench with ease and almost need help on 245 x 5 ..

normal deadlifts (alternate rdl and normal each week)
135 x 5
225 x 5
275 x 5
315 x 5
365 x 2 (just wanted to see how far i could go with these last lifts could have hit this 5 times but didn't want to overdue it)
405 x 1 (bad form but still got it up pretty quick legs shook a tad, i'm gonna have to get someone to record me so i can get critiquing on my form)

dumbell overhead ticep extension? (dunno what this is called)
100 x 8 x 3

reverse curls
40 x failure x 3

was gonna have my girl take a pic but she's also sick sleeping right now so i dont want to wake her.. anyhow i'm pretty proud of myself.

 

[anotherbutters]

Congrats on the 4 plate dead! Your progress is pretty impressive, given all the booze and your diet. What can I say? Keep it up!

 

[Phaded]

thx homey.. i was feeling great..

 

[Guinness5.0]

Dude, you've got some serious potential IMO. If you ever to decide to really get serious about this (not trying to tell you to, just saying IF) I bet you'd be throwing some serius fucking weight around.

 

[Phaded]

in utah till next thursday.. anyhow i forgot to mention on my deads i'm not using straps or belt.. nor am i on my squats using a belt.. would you all recommend me using a belt? i def will never be using straps cause i'd rather improve my grip at the same time.. my grip is getting pretty good.. considering i held that 405 with no slippage whatsoever.. anyhow hit me back with some feedback on using belt.. needsize said he's never used belt so thats the kindof route i was taking ... feed back please thanks P

 

[nelmsjer]

I haven't used a belt or straps in probably...(thinking)...10 years.

 

[Guinness5.0]

I don't necessarily think you should never use a belt, but if you only use it on rare occasions you're better off IMO. By rare occasions I mean maxing out.

Personally I don't use a belt at this point but I may use one for heavy DL singles. I use straps b/c I'm a little worried about using a mixed grip.

 

[Phaded]

alright so i'm out of town with no access to a gym but i've been doing some type of working out i guess.. snowboarding everyday.. and today we hiked for 5 hours with snowshoes on..

will be back in the gym on friday..

 

[Phaded]

FINALLY GOT BACK IN THE GYM.. I was like a heroin addict having withdrawal symtoms.. man i love lifting..

BW 228

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
225 x 7

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
225 x 8

Rows (fucking blew dick on this)
135 x 5
185 x 5
205 x 5
205 x 5
215 x 1 1/2 (spent)
135 x 20

Ezbar reverse curls
60 x 8 x 3

Ezbar Bicep Curls
90 x 8 x 3

Weighted Dips
bw+70 x 6 x 3

1 armed pec dec
230 x 8 x 3

really haven't lost any strength.. i think i actually lost some weight on the snowboard trip because my arms were looking shredded as fuck when i was doing the curls and shit.. i was pretty impressed with myself.. anyhow gonna hit up gym tommorow hit shoulders hard and do some random bicep/tricep shit..

now ill finally be able to proceed with my single factor.. me leaving town twice in 2 months didn't help me increase in gains.. so i'm still gonna say i'm at week 4 or 5.. gonna ride it out as long as possible now and work my ass off..

 

[Phaded]

Monday Bodyweight 230

Squats (changed form)
135 x 5
185 x 5
225 x 5
275 x 4
275 x 5

gonna prob. stick at this weight a while till i can ramp it up.. or might just start a new program altogether dunno..

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 (this was tough dunno why i got it with ease like 3 weeks ago)

Madcow Rows
135 x 5
155 x 5
175 x 5
195 x 5
225 x 3 (Tried too much weight fucked up heh)

Dumbell Rows
120 x 6 x 2

Standing Ezbar Curls
80 x 8 x 3

Standing OHP
135 x 8 x 3

I haven't been doing the ab shit lately i might need to start throwing this back in or is it not that crucial? ..just really hate doing abs with a passion.. like i'd rather prob. eat shit than do abs.. anyhow..

 

[Anthrax Invasion]

Do endurance core/ab work, as I recommended to AB in his journal. It seems to be doing him good, as well as myself and others.

 

[Phaded]

and endurance core/ab work would be?

 

[Anthrax Invasion]

Check the later posts in his journal. Curlups, side bridges, birddogs, reverse hypers and/or hypers - daily. Much more detail in his journal, look for my posts.

 

[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..

 

[Phaded]

er week

 

[ugashred]

Very impressive workouts mans! However, that diet of yours -- how do you have enough energy in the gym to even get through your workouts? You just might have one of the sloppiest diets I've ever seen. For someone your size, you're eating basically nothing. Impressive nonetheless.

 

[Phaded]

Monday

Squats
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
320 x 5

Rows
135 x 5
155 x 5
165 x 5
185 x 5
205 x 5

Hammer Curls
40 x 8 x 3

Dumbell Curls
40 x 8 x 3

Upright Dumbell Rows
120 x 5 x 3

 

[Phaded]

ya my diet is terrible i'm throwing in tbol in a couple weeks.. so i might clean up a bit once i start doin gthat..

 

[Phaded]

here's todays diet..

meal 1
1 cup oatmeal
protien drink

meal 2
2 tuna sandwiches wheat bread

meal 3
8 chicken wings (huge chicken wings)

meal 5
bowl of chili with white rice
protien drink

meal 6
1 slice of wheat bread
2 pieces of yellow american cheese
1 brownie
so far...

 

[Phaded]

Tuesday

hit the gym because i was bored and it was cold as fuck..

Reverse Barbell Curls
bar x failure x 3

Barbell Curls
bar x failure x 3

Front Squats (just wanted to try thinking about hitting em tommorow)
bar x 30

Cable Back flies
3pl x failure x 3

Chins with legs raised as high as possible(this nailed my abs)
bw x 8 x 3

Decline Ball Situps
bw+5kg ball x 8 x 3

Diet

meal 1
cup of oatmeal
1 banana
protien shake

meal 2
whole rot. chicken
baked beans
orange gatorade

meal 3
protien shake

meal 4
ravoli with marinara sauce
homemade garlic bread
orange gatorade

meal 5
2 biere blonde pale ales

meal 6
slice of wheat bread
2 slices of yellow american cheese..

 

[Phaded]

only a stud can have 2 beers listed as a meal

 

[psychedout]

only a stud can have 2 beers listed as a meal

Hahahahah! I've got about 10 lined up for this Friday.

 

[Phaded]

WED

Front Squats(woohoo)
bar x 20
135 x 5
160 x 5
185 x 5
205 x 5

Incline Bench
135 x 5
165 x 5
205 x 5
225 x 5
250 x 5

Deads
135 x 5
225 x 5
275 x 5
315 x 5 (spent and lower back pump so i quit)

Barbell Rows
135 x failure

Reverse Curls
80 x 8 x 3

Wrist Rolls
40 x failure x 3

diet

meal 1
cup of oatmeal
banana
orange gatorade

meal 2
smoothie

meal 3
slice of wheat bread
2 slices yellow american cheese

meal 4
alcohol

meal 5

meal 6

 

[Jim Ouini]

How'd the fronts feel? I really have to stretch out my wrists beforehand. Plus my elbows tend to drop when the reps get above 3 or 4 and the weight's heavy.

 

[Phaded]

fronts felt great actually as the weight got heavier it put alot more stress on my front delts but i guess ill have to get used to that.. but i was getting ass all the way low ass possible.. i was scared a few times i wasn't gonna be able to get up ill have to hit them next time in a powerrack..

 

[Phaded]

Thurs

Random Bicep Shit

food

meal 1
mcdonalds sausage biscuit
hashbrown
big orange juice

meal 2
protien shake

meal 3
wendys spicy chicken sandwich combo

meal 4
chips salsa
coca cola

meal 5
bottle of red wine
16 oz ribeye
loaded baked potatoe.

 

[ugashred]

Thurs

Random Bicep Shit

food

meal 1
mcdonalds sausage biscuit
hashbrown
big orange juice

meal 2
protien shake

meal 3
wendys spicy chicken sandwich combo

i guess today is my cheat day..

LOL! Everyday is your cheat day bro!

But I'll keep saying it -- you're a freak to be making gains on that diet of yours. The fact that you can hit solid workouts on such a diet is amazing in itself.

You'd be amazed at what kind of crazy gains you'd be making on a solid clean diet.

 

[Phaded]

ya you are actually right on everyday being a cheat day.. but some days i'm just ridiculous with it.. like today for example.. just ate some chips and salsa and going to a steakhouse tonight..

 

[Phaded]

FRIDAY (GETTING STRONGER BITCHES AND HEAVIER) BW 234

Squat
Bar x 20
135 x 5
185 x 5
225 x 5
275 x 5
305 x 3
225 x 8

Bench
135 x 5
185 x 5
225 x 5
275 x 5
325 x 3
225 x 8

Rows
95 x 5
135 x 5
155 x 5
185 x 5
205 x 3
155 x 8

Standing Dumbell Rows
100 x 8 x 3

Weighted Dips
90 x 6 x 3

diet

meal 1
cup oatmeal
protien shake
banana

meal 2
turkey sandwich
french fries
pint of guiness
meal 3

meal 4
two chicken patties
orange gatorade

meal 5
chicken wings
white rice
water

 

[ugashred]

FRIDAY (GETTING STRONGER BITCHES AND HEAVIER) BW 234

Squat
Bar x 20
135 x 5
185 x 5
225 x 5
275 x 5
305 x 3
225 x 8

Bench
135 x 5
185 x 5
225 x 5
275 x 5
325 x 3
225 x 8

Rows
95 x 5
135 x 5
155 x 5
185 x 5
205 x 3
155 x 8

Standing Dumbell Rows
100 x 8 x 3

Weighted Dips
90 x 6 x 3

diet

meal 1
cup oatmeal
protien shake
banana

meal 2
turkey sandwich
french fries
pint of guiness
meal 3

meal 4
two chicken patties
orange gatorade

meal 5
chicken wings
white rice
water

I like your meal 3 haha. Workout looks solid bro -- I'm surprised your BB Row lifts aren't higher based on your high squat and bench lifts. Diet's looking a lot better too. Keep it up!

 

[Phaded]

I like your meal 3 haha. Workout looks solid bro -- I'm surprised your BB Row lifts aren't higher based on your high squat and bench lifts. Diet's looking a lot better too. Keep it up!

ya bro i dont know why my row is so low.. prob. cause i'm doing pendlay rows... and my squat isn't high at all its actually very low.. ill say the only thing i have that is slightly high is my bench..

 

[Guinness5.0]

I'm questioning the standing DB rows - I think the Pendlays are enough and that you're likely to slow your progress on 'em with the extra db rows.

Wait - do you mean upright rows?

 

[Phaded]

instead of a bent over with knee on bench dumbell row.. i'm standing up with my back at like a 45 degree angle and pulling from my shins/knees..

 

[DZLS]

damn i just went through your whole journal here bud...

so in 10 weeks you've gained about 6 or 7 pounds... have you had your bodyfat checked at all...? you said you were 11-12% in the first pic, but it looks more like 14%+...

your diet is simply a train wreck, and with the weights you were putting up, i would have expected better results... the sinus infection is an ass kicker, and the business trips don't help much either...

i think you should probably cut back on some of the additional bicep work you are doing... that's why your rowing is in the shitter...