Shades - Linear/Single Factor 5x5 Progess

[Sassy69]

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.

*waiting with excitement*

 

[Shades McCool]

Friday 7-21-06: Week 5

Bench
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 250x5
5th set: 285x3
6th set: 210x8

Squat
1st set: 145x5
2nd set: 185x5
3rd set: 220x5
4th set: 255x5
5th set: 295x3
6th set: 220x8

Rows
1st set: 95x5
2nd set: 115x5
3rd set: 140x5
4th set: 165x5
5th set:195x3
6th set: 140x8

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

I owned bench today, could have gotten five on my three. That is all. Oh and I hate rows.

 

[al420]

How hard are the x3 for you w/ Squats? I am up to 350'ish x3 and the hole is very scary on rep 2-3 - VERY scary. I am sure I am a week or two from having to walk out from under it

Nice lifts Mccool

 

[Shades McCool]

How hard are the x3 for you w/ Squats? I am up to 350'ish x3 and the hole is very scary on rep 2-3 - VERY scary. I am sure I am a week or two from having to walk out from under it

Nice lifts Mccool

Right now the 3's aren't putting the fear of God into me, but they are tough. At least you know you are really pushing yourself the right way if you feel like you might bury yourself soon.

I just can't let them scare me because I know I have to do them 5 times in three days!

 

[imdave0182]

Bitching about the bench and then coming back and owning 5 more lbs than last time. Good shit, brother. STRONG lifts.

 

[Shades McCool]

Bitching about the bench and then coming back and owning 5 more lbs than last time. Good shit, brother. STRONG lifts.

Thanks bro! Yeah done first it's moving nicely!

 

[Madcow2]

Here's some advice you may not want to hear. 100% deadlift singles are about the most taxing thing you can do. Throwing random stuff like this into the midst of a program can bring your progress on all lifts to a screeching halt. This is the kind of thing that has to be accounted for and timed properly. Actually, if I wanted to stall someone's program prematurely and could only insert one thing, it would be max deadlifts. Think of your program as a little kid on a bicycle building up a head of steam and momentum to break through your current PRs. Think of 90%+ deadlift singles as the older bully running out from beside the road to jam a wooden stick between your spokes to see how much he can slow you down or if he can bring that bike to a halt and send you over the bars.

 

[Shades McCool]

Here's some advice you may not want to hear. 100% deadlift singles are about the most taxing thing you can do. Throwing random stuff like this into the midst of a program can bring your progress on all lifts to a screeching halt. This is the kind of thing that has to be accounted for and timed properly. Actually, if I wanted to stall someone's program prematurely and could only insert one thing, it would be max deadlifts. Think of your program as a little kid on a bicycle building up a head of steam and momentum to break through your current PRs. Think of 90%+ deadlift singles as the older bully running out from beside the road to jam a wooden stick between your spokes to see how much he can slow you down or if he can bring that bike to a halt and send you over the bars.

Oh I understand and felt it. I won't be pulling any ones for a long long time. I am going to stick to the 5 reps until I can't move those numbers anymore. Quick question though, I kind want to trash incline and sub something like push press or power cleans there, what do you think?

 

[Madcow2]

I think you've already laid out a plan and it's best to follow it. Cleans are not a good substitution for inclines and you're already pulling heavy that day. Push press is viable but you've already started your run and ideally you'd like to keep your lifts together (i.e. stress being systemic). Plan beforehand and then focus on execution. Don't get distracted.

 

[Shades McCool]

I think you've already laid out a plan and it's best to follow it. Cleans are not a good substitution for inclines and you're already pulling heavy that day. Push press is viable but you've already started your run and ideally you'd like to keep your lifts together (i.e. stress being systemic). Plan beforehand and then focus on execution. Don't get distracted.

Fair enough.