Shades - Linear/Single Factor 5x5 Progess

[mm107]

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.

Nice Lift bro, real nice. Smooth too. Imma have to go for a max. My progress is flying up on the 5x5, so didnt want to go for a max and ruin recovery,

NICE JOB shades, almost there.

 

[Shades McCool]

Friday 7-7-06: Week 3

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 250x5
5th set: 290x3
6th set: 215x8

Bench
1st set: 140x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 280x3
6th set: 205x8

Rows
1st set: 100x5
2nd set: 115x5
3rd set: 145x5
4th set: 165x5
5th set:195x3
6th set: 145x8

3 Sets Dips BW+45 x 10 reps
3 Sets of Barbell Curls x 8 reps

I can really tell that bench is going to be a battle. My body really needs this weekend to get ready for next week. Monday will be rough and then Wednesday is planned fall of 500. Gonna eat nice and sleep long this weekend while the girlfriend is over studying.

 

[mm107]

planned fall of 500. Gonna eat nice and sleep long this weekend while the girlfriend is over studying.

GRR http://www.elitefitness.com/forum/newreply.php?do=newreply&p=6434303#
chomp

LOL

GOOD LUCK BRO, HONESTLY HOPE YA NAIL THAT SHIT!

Eat BIG carb load, sweetpotatos, rice, etc Nice big carbs.

Bastard

 

[Shades McCool]

Monday July 17th, Week #5


Bench:
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 250x5
5th set: 280x5 (PR)

Squat
1st set: 145x5
2nd set: 185x5
3rd set: 220x5
4th set: 260x5
5th set: 300x5 (PR)

Rows:
1st set: 95x5
2nd set: 120x5
3rd set: 145x5
4th set: 165x5
5th set: 190x5 (PR)

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

To help my bench out I made it the first lift that I do (following Mike's lead). Bench felt very good and surprisingly went up fast.

Squat. I am an idiot. My last set was HORRIBLE. Mainly because it was supposed to be 290lbs. I loaded the weight wrong. I am going to act like I did 290 and do 295 last week because I want to be able to dominate the weight, not barely get by.

Comments??

 

[BiggT]

I obviously didn't see you squat, but you're in week 5, so grinders are okay. A total breakdown of form is never good of course, but you're gonna have those sets at the end of a training cycle where you just grind the reps out and you don't even know how you finished the set, but you did and thats what counts. If you go to 305 next week, they might even fly up, you just never know....triple your target weight for next Mon this coming Mon and you've got the confidence back instantly.

Personally, I think bench is a good lift for you, but doing it first is never a bad idea as you're fresh and it doesn't fatigue your body and take away from squats and pulls.........nice numbers.

Is your DL day Wed or Fri? I forget....and whatst he plan for it?

 

[Shades McCool]

I obviously didn't see you squat, but you're in week 5, so grinders are okay. A total breakdown of form is never good of course, but you're gonna have those sets at the end of a training cycle where you just grind the reps out and you don't even know how you finished the set, but you did and thats what counts. If you go to 305 next week, they might even fly up, you just never know....triple your target weight for next Mon this coming Mon and you've got the confidence back instantly.

Personally, I think bench is a good lift for you, but doing it first is never a bad idea as you're fresh and it doesn't fatigue your body and take away from squats and pulls.........nice numbers.

Is your DL day Wed or Fri? I forget....and whatst he plan for it?

Thanks, T. What would you say is an above average bench for someone like me who weighs 185-187lbs?

My deadlift plan is as follows:

Wednesday: Warm up with singles and then pull my 500. Then I will do my normal Wednesday workout.

 

[BiggT]

It's hard to say Shades because evryone has different leverages. Generally speaking, 1.5 times bodyweight is a bench that is respected in any weightroom. You're repping 150% bodyweight for 5, so I think that is an excellent bench. You're going to have some guys just built to bench, also, if you were 5' 4" and 185, it may help you on the bench, but who cares? lol, don't ever wish your height away.....I think 1.5 times bodyweight is considered a very good bench, and repping it for 5 is excellent.

Your run of the mill 6' 185lb gym goer, you usually see them struggle do do 2 or 3 reps at 225.

 

[mm107]

It's hard to say Shades because evryone has different leverages. Generally speaking, 1.5 times bodyweight is a bench that is respected in any weightroom. You're repping 150% bodyweight for 5, so I think that is an excellent bench. You're going to have some guys just built to bench, also, if you were 5' 4" and 185, it may help you on the bench, but who cares? lol, don't ever wish your height away.....I think 1.5 times bodyweight is considered a very good bench, and repping it for 5 is excellent.

Your run of the mill 6' 185lb gym goer, you usually see them struggle do do 2 or 3 reps at 225.

im with T on this one shades, 280x5 is excellent. My bench is only 230x5 right now, and im hammering away at it. Some people are built to bench, my arms are real long i think, and since i dont utalize the P.L. style lift, the bar does travel a good distance.

Shades, fuck the bench bro, its a "beach" workout, well not really a beach workout, but dont get too worked up on it. Right now ur going for the 500lbs lift, that should be a focus, not the bench right now for you. BESIDES FUCKING 280x5 is GREAT!

Do some good stretching on WEDs shades, good luck!

 

[Shades McCool]

Oh by no means am I worried about my bench at all. I was just curious and wanted to dip into T's vast pool of knowledge! I was just happy 280 went up as well as it did because I thought it would be the toughest lift to move.

I am definetly ready for my 500lb pull. No gaurantee it is going to go up but it is going to be fun regardless.

 

[*Bunny*]

Look forward to the 500 .. saw the 485 ... Nice work Doc