Shades - Linear/Single Factor 5x5 Progess

[Shades McCool]

Congratz! It always feels good to put great accomplishments behind you ... NIIIIICE Dead PR too!!

Thanks, like I said earlier....the deadlift is officially my favorite lift.

 

[BiggT]

Strong pulling.....with that type of pulling power, I think a 300 power clean is very realistic this year for you once you start whipping those elbows around and pulling yourself UNDER the weight.

 

[Shades McCool]

Strong pulling.....with that type of pulling power, I think a 300 power clean is very realistic this year for you once you start whipping those elbows around and pulling yourself UNDER the weight.

I really need some work with someone who can help me with that. I was taught wrong when I was younger (6th grade) and it is damn tough for me to correct it. You really think I could power clean 300 with enough form correction and work with the new form and of course...time?

 

[BiggT]

Yeah, absolutely....you have the requisite pulling power.....and if you caught that 235 the way you did those cleans in the vid, which is way too slow and flipping the arms,and coming off the ground at the catch, instead of whipping the elbows and pulling yourself under as fast as humanly possible into a quarter or so front squat, I have no doubt in my mind you could clean 300lbs within a year easy.

 

[Shades McCool]

Well I better start working on:
1. Whipping my elbows
2. Getting under the weight

Any tips on how to do that besides practing in front of a mirror at the gym.

PS. You are a ton of help and knowledge.

 

[BiggT]

Try this.....take a bar, just an empty bar, then rise onto your toes and shrug and keep the arms straight.....from that point (on your toes with your shoulders shrugged) pull yourself down under the bar into a full front squat, and as you pull yourself under whip the elbows around like your life depended on it.

 

[Shades McCool]

Thanks T, I'll give it a try next time I am in the gym.

 

[Shades McCool]

Ok guys I finally got to start the 5x5 workout. I did my first workout with my brother in Auburn and boy has he really put on some weight. Now on to the workout!

Squat
1st set: 135x5
2nd set: 165x5
3rd set: 200x5
4th set: 230x5
5th set: 265x5

All sets felt great. The last set was just a tad bit slower than the others but overall they felt great.

Bench:
1st set: 135x5
2nd set: 160x5
3rd set: 190x5
4th set: 225x5
5th set: 255x5

Bench went very smoothly with no problems at all.

Rows:
1st set: 90x5
2nd set: 110x5
3rd set: 130x5
4th set: 150x5
5th set: 170x5

Ended with abs and hypers.

All in all this day wasn't very taxing but I am smart enough to know that in a few weeks this workout is going to be TOUGH. I cannot wait for that too.

Official weigh in put me at 184.5lbs. I am going to GROW. I have a lot of weight that I can carry just in my legs. It is going to be interesting how this turns out.

I will also be doing agility, speed and some endurance (timed 110's) three mornings a week.

As always, send me your comments, questions or suggestions!

 

[ChinkNasty]

u running on a track or on grass or...?

also, whats your experience doing sprints/agility work while doing a taxing 5x5? doable? I always find myself getting to worn down...

 

[Shades McCool]

I'm running in grass. I am mainly working on agility type movements for flag football. Lots of getting to a spot quickly and cutting and turning it upfield. I am not going to let it affect the lifting. If it does, I'll cut back some.