Shades - Linear/Single Factor 5x5 Progess

[ChinkNasty]

solid bro, didn't look too slow to me

 

[Shades McCool]

Friday 7-7-06: Week 3

Squat
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 244x5
5th set: 285x3
6th set: 210x8

Bench
1st set: 135x5
2nd set: 170x5
3rd set: 200x5
4th set: 235x5
5th set: 275x3
6th set: 200x8

Rows
1st set: 100x5
2nd set: 115x5
3rd set: 140x5
4th set: 160x5
5th set:190x3
6th set: 140x8

3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

 

[BiggT]

Great work.....how is the bodyweight doing? still moving up?

 

[Shades McCool]

I have no clue, I'll weigh myself today to see what I am at. Big day today, starting week four!

 

[Shades McCool]

Monday June 10th, Week #4

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 250x5
5th set: 285x5

Bench:
1st set: 140x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 275x5

Rows:
1st set: 95x5
2nd set: 120x5
3rd set: 145x5
4th set: 165x5
5th set: 185x5

Weighted dips: BW+45 3x8
Straightbar curls: 105 3x8

Weight: 187lbs

Everything felt good. The last set of bench was tough but I know that bench is going to be my toughest lift to improve.

 

[mm107]

Monday June 10th, Week #4

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 250x5
5th set: 285x5

Bench:
1st set: 140x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 275x5

Rows:
1st set: 95x5
2nd set: 120x5
3rd set: 145x5
4th set: 165x5
5th set: 185x5

Weighted dips: BW+45 3x8
Straightbar curls: 105 3x8

Weight: 187lbs

Everything felt good. The last set of bench was tough but I know that bench is going to be my toughest lift to improve.

Damn, only week 4. You had a REAL good base to begin with, nice work, Im on week 6, and i know how u feel right now, make sure to EAT BIG/SLEEP BIG the next couple of weeks, the program is kicking my ass, but my progress hasnt stalled yet. But i was thinking the program wasnt enough, and boy would i be an idiot to say that again. Good luck shades

 

[Shades McCool]

Damn, only week 4. You had a REAL good base to begin with, nice work, Im on week 6, and i know how u feel right now, make sure to EAT BIG/SLEEP BIG the next couple of weeks, the program is kicking my ass, but my progress hasnt stalled yet. But i was thinking the program wasnt enough, and boy would i be an idiot to say that again. Good luck shades

I appreciate that! Yeah I had a pretty decent base to start out with and I am really hoping to build on it. I am already up 5-7lbs and my legs are getting bigger and my ass is really getting big again (I was a catcher my whole life). I am also seeing some growth in my traps and I attribute that to the deads. Going to go for a pull of 485 on Wednesday, just to see what happens.

 

[BiggT]

Nice workout....the upper body pressing always gets tough before the squats and deads.....don't let it derail anything, even in the event it does get stuck, tweak it, do incline or something, but keep the squats and deads moving up and don't scrap the whole thing.

 

[Shades McCool]

Nice workout....the upper body pressing always gets tough before the squats and deads.....don't let it derail anything, even in the event it does get stuck, tweak it, do incline or something, but keep the squats and deads moving up and don't scrap the whole thing.

Oh I won't let any hitches in my bench slow down the progress in squats and deads. I tell you what, when I bottom out on squats I cannot even begin to explain how comfortable I am. When I am that deep it feels like my hips and ass just hold me there perfectly. Oh and we all know about the deads. Progress is the name of the game!

 

[Shades McCool]

Wednesday 7-12-06 Week 4

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 215x5

Incline Bench:
1st set: 155x5
2nd set: 190x5
3rd set: 220x5
4th set: 250x5

Deads:
1st set: 240x5
2nd set: 290x5
3rd set: 340x5
4th set: 390x5

Just for fun:
5th set: 485x1

I felt like complete ass today. I was short of breath the whole workout and I was lucky to lift all of this. My incline felt so bad that I am going to repeat week four for it next week.