Shades - Linear/Single Factor 5x5 Progess

[Shades McCool]

Friday 6-16-06

Squat
1st set: 135x5
2nd set: 165x5
3rd set: 200x5
4th set: 230x5
5th set: 270x3
6th set: 200x8

Bench
1st set: 135x5
2nd set: 165x5
3rd set: 190x5
4th set: 225x5
5th set: 260x3
6th set: 190x8

Rows
1st set: 90x5
2nd set: 110x5
3rd set: 135x5
4th set: 155x5
5th set:180x3
6th set: 135x8

Dips: 3 sets of BW+45x8
Barbell curls: 115 @ 3x8
Tricep extensions: 3x8

All in all a good Friday workout. Can't wait for things to get a little more intense. Any comments, questions or advice?

 

[BiggT]

Everything looks right on the money.

 

[Shades McCool]

Thanks T

 

[Shades McCool]

Monday June 19th, Week #2

Squat
1st set: 135x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 270x5

Bench:
1st set: 135x5
2nd set: 165x5
3rd set: 205x5
4th set: 230x5
5th set: 260x5

Rows:
1st set: 95x5
2nd set: 115x5
3rd set: 135x5
4th set: 160x5
5th set: 180x5

 

[Protobuilder]

Things are looking good! Your bench numbers are pretty big compared to that row! LoL Is this your first time rowing? 180 isn't "light" or anything but it's quite a bit below your bench. That's good if you're going for the hunched-over look. Lol j/k

How are you liking the program?

 

[Shades McCool]

Yeah I have just really started rowing NOW. Besides that, I love the program. To be honest, so far it hasn't been all that challenging but I know that will start to change once I get to week four and beyond. There is no telling how much stronger I could get and that really excites me.

 

[Protobuilder]

No question about it. You're already pretty strong and this program will definitely push your numbers up if you follow it and don't go overboard/F it up. It's a pretty basic program so if you stick with it and pay attention to what you're body tells you, your numbers should go up. And that's coming from a guy who is generally weak and really has to struggle to add weight/strength.

Your row is going to take off. It always does after an initial acclimation to the JS rowing.

 

[Shades McCool]

Oh I am following it to a T. I am also eating bigger but healthier at the same time. I can already see my legs starting to come back. and I weigh 185 now.

 

[Sassy69]

Are you checking your sprint times yet? I had the same comment about the rows, but it all looks solid - so you should be seeing a hyuge jump up when you hit week 4?

 

[Shades McCool]

Are you checking your sprint times yet? I had the same comment about the rows, but it all looks solid - so you should be seeing a hyuge jump up when you hit week 4?

I have been going out and running distances for time. I had no clue what the distance was - the other day best guess (90 yards) - but I kept the times under 12 seconds and had one minute rest between each rep. I did eight and I did them after my Monday workout. I am still going to give myself time before I start opening the throttle up all the way.