[SHREDDED!] 5x5 Single Factor Journal

[ugashred]

Hey guys,

I've never really done one of these before -- but I figured I'd give it a shot based on what I saw in other journals. I've been lifting consistently for approx. 2 years, but have been on a 5-day/week split for most of that time.

My split in the past consisted of something like: Chest, Back, Legs, Shoulders, Arms (basically one bodypart per day).

However, I'm giving this 5x5 single factor training routine a shot.

My current stats:

Height: 5'10"
Weight: 185lb
Bodyfat: 10%

My goals are to put on about 5-10lbs of lean mass, and to increase my strength in most of my lifts. I'm no powerlifer but rather into bodybuilding -- however, I figure its a good things to switch things up every now and then.

I did my first day of the training today using Madcow's speadsheet to determine 1-rep/5-rep maxes and basically used it as a guideline for my routine.

Monday

Squat
45x12 warm-up with bar
110x5
135x5
165x5
185x5
185x5 * (Goal here was 215x5; I had the last day of my regular routine this past Saturday -- and it was leg day, perhaps I should have taken a week off prior to starting this program? For some reason this lift totally killed me -- I'm guessing lack of rest and fatigue from my previous program)

Bench
105x5
135x5
165x5
185x5
205x3 * (Same story here, I could not hit my intended 210x5 -- likely due to fatigue)

BB Row
85x5
105x5
135x5
155x5
175x5 (Went nuts here, I could have done 10 reps -- good lifts here)

Assistance

Weighted Situps (@ Incline 5)
25 (w/25lb), 25 (w/25lb)

Weighted Hypers
12 (w/25lb), 12 (w/25lb)

Looking foward to the program -- I'm sure to get a lot of sleep in anticipation of Wednesdays workout. I'll try the same lifts again in attempt to get everything at 5x5.

Some questions:

1) Because I am moving away from a 5-day/week routine and into a 3-day/week 5x5 routine -- will I be sacrificing any size/mass in exchange from strength on this program? I intend to up my calories, and continue eating big.

2) Is this a good routine for someone who is bodybuilding? The only concerns I have regarding this, is the failure to isolate certain muscles (ex. calves, biceps/triceps, forearms, traps, etc.)

3) At times during the workout, I felt like I wasn't doing enough. I didn't get much of a pump -- and all in all, the workout just felt very unfamiliar and almost novice in comparison to my previous routine. Is this normal?

4) Is there any place where I can add a barbell shrug to the routine? Or do you guys recommend I follow the 5x5 linear to the T?

Thanks guys! Looking forward to staying consistent with this program.

EDIT: Included a picture from about a month ago. I guess you could consider this a 'starting photo'. It's a relaxed picture by the way.

 

[nelmsjer]

Hey guys,

I've never really done one of these before -- but I figured I'd give it a shot based on what I saw in other journals. I've been lifting consistently for approx. 2 years, but have been on a 5-day/week split for most of that time.

My split in the past consisted of something like: Chest, Back, Legs, Shoulders, Arms (basically one bodypart per day).

However, I'm giving this 5x5 single factor training routine a shot.

My current stats:

Height: 5'10"
Weight: 185lb
Bodyfat: 10%

My goals are to put on about 5-10lbs of lean mass, and to increase my strength in most of my lifts. I'm no powerlifer but rather into bodybuilding -- however, I figure its a good things to switch things up every now and then.

I did my first day of the training today using Madcow's speadsheet to determine 1-rep/5-rep maxes and basically used it as a guideline for my routine.

Monday

Squat
45x12 warm-up with bar
110x5
135x5
165x5
185x5
185x5 * (Goal here was 215x5; I had the last day of my regular routine this past Saturday -- and it was leg day, perhaps I should have taken a week off prior to starting this program? For some reason this lift totally killed me -- I'm guessing lack of rest and fatigue from my previous program)

Bench
105x5
135x5
165x5
185x5
205x3 * (Same story here, I could not hit my intended 210x5 -- likely due to fatigue)

BB Row
85x5
105x5
135x5
155x5
175x5 (Went nuts here, I could have done 10 reps -- good lifts here)

Assistance

Weighted Situps (@ Incline 5)
25 (w/25lb), 25 (w/25lb)

Weighted Hypers
12 (w/25lb), 12 (w/25lb)

Looking foward to the program -- I'm sure to get a lot of sleep in anticipation of Wednesdays workout. I'll try the same lifts again in attempt to get everything at 5x5.

Some questions:

1) Because I am moving away from a 5-day/week routine and into a 3-day/week 5x5 routine -- will I be sacrificing any size/mass in exchange from strength on this program? I intend to up my calories, and continue eating big.

2) Is this a good routine for someone who is bodybuilding? The only concerns I have regarding this, is the failure to isolate certain muscles (ex. calves, biceps/triceps, forearms, traps, etc.)

3) At times during the workout, I felt like I wasn't doing enough. I didn't get much of a pump -- and all in all, the workout just felt very unfamiliar and almost novice in comparison to my previous routine. Is this normal?

4) Is there any place where I can add a barbell shrug to the routine? Or do you guys recommend I follow the 5x5 linear to the T?

Thanks guys! Looking forward to staying consistent with this program.

EDIT: Included a picture from about a month ago. I guess you could consider this a 'starting photo'. It's a relaxed picture by the way.

Several things in your post have left me wondering about whether or not your read madcow's SF 5x5 program completely. Ideally, you should not have hit failure this week AT ALL. Make sure and give his website a thorough reading. Madcow's site

To your questions:

1) No, you should not lose and size or strength. You should gain both, assuming you are eating properly. Also, don't just "intend"...DO IT. Track your calories and don't leave room for guesswork.

2) You calves will get some work in the deadlift. Your forearms, biceps and triceps will get plenty of work from all the compound exercises in madcow's program.

3) Give the workout time. It is dramatically different than what you were doing, but so is the frequency. Be patient.

4) Your traps WILL grow on this routine. The deadlifts will take care of that, assuming you are loading properly. Also, my advice is to follow his program exactly for the first round or two. THEN, take what you have learned from the entire process and develop your own.

Good luck, and keep the journal going.

 

[djeclipse]

Just to add on to what nelmsjer said, first go back and read everything on this website and make sure you understand everything. If you have questions, just ask here and someone will answer...
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

And most importantly read this section, and then read it again...

taken right from Madcow2's website.

Substituting Exercises:
Don't fuck with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains. As a rule those people who want to change it don't know enough to make proper alterations - those who do know enough, don't have much to change. The guy who is responsible for this program is of the best on the planet at bulking lifters and making people stronger. It's kind of like Sesame Street's Elmo offering neurosurgery advice at NYU. Anyway, it's absolutely essential not to screw with the squats, they are the foundation of this program. If you want to sub inclines or push presses for military that's okay. Do not sub machines - don't even think about it, hit yourself with a plate if you must. For arms choose a single biceps and triceps exercise and perform them at the end once per week for 3 sets of whatever - your arms will take a beating from all the pulling and pressing anyway. If you want to chin on Wednesday or do a few sets of pulldowns/ups that's fine (avoid the machines if you can use bodyweight). Core work is always fine. Cardio is fine - interval training is the best for this I'll just throw out. If this is just too much mental strain, take solace in the fact that it's just a few weeks, you'll gain a ton of muscle and strength and then you can spend the next 4 weeks adding the minute detail to refine the gained mass (like most care anyway - I have yet to meet a guy on this board who will trade 20lbs of muscle for a bit of added detail somewhere). In a nutshell, put your trust in some of the better coaches on the planet and enjoy the results.

Before I started this program i was doing the typical one body part/week Body building split, split because I didn't know any better. I am now into my 4th week of this program and my only regret is I didn't start it sooner. I have added a lot of weight to the bar since I started and have put on visible size.

I know what you mean by day one not feeling like enough work, I felt ike that for the entire first week, but the day after my first full week I felt it everywhere. By the end of the second week I was grateful to get 2 full days off. Stick with it and you will know what I mean.

I was also worried bout my traps and wanted to add shrugs but I followed the program as it was written. Because of the heavy pulling for deadlift my traps have visibly grown, so don't worry about doing shrugs.

Also like nelmsjer siad, there is no way you should be failing in your first week, if you do you're not doing the program properly. it's supposed to be set up so you reach your current 5 rep maxes in week 4, that way you build up some "steam" and are able to keep adding weight to the bar.

And make sure the squat is a full Ass tot he floor squat. You may have to leave the ego at the door and drop the weight so you make all your reps, but it will be well worth it in the end.

Good luck...

 

[ugashred]

Tuesday

Today was an off day -- mostly for recovery. In the future, I hope to use Tuesday, Saturday, and maybe Sunday as cardio days. Thursday will be an off day.

Looking foward to bouncing back into the routine tomorrow -- will post results tomorrow night.

My diet is very clean and mostly strict. This may change as the need of higher calories increases.

Today my meals consisted of the following:

Meal 1
1 cup oatmeal
2 scoops whey protein

Meal 2
EAS Protein Bar

Meal 3
Three grilled chicken breasts
1.5 cups brown rice
.5 cup black beans
Turkey and roast beef sandwich on whole-wheat bread

Meal 4
1 cup oatmeal
2 tbsp. natural peanut butter
2 scoops whey protein

Meal 5
1 cup cottage cheese
4 fish oil capsules

This is a rather light day for me, because of classes. On lifting days (M/W/F) I typically eat six meals, and usually quite a few more calories.

Today's calories added up close to 2800 -- however, I will increase closer to 3500 in the upcoming week.

 

[carlsuen]

if u really want to feel it in the traps.. then throw out the rows and learn the power clean.. try it on friday.. and you will be telling me how much your traps are hurting on saturday's post..

 

[ugashred]

I've considered swapping in the cleans -- however, I'm really looking for some solid development in my back with this routine. I figure I'll run it this way for about 8 weeks and then re-evaluate the program if I need to.

 

[carlsuen]

power clean gives alot of work to the back too..so it's up to u i guess..

 

[Introspective]

Good to see your doing a 5x5 journal, i will be starting mine soon.
I just finished a 12 week run of the SF and having a couple weeks off before going at it again.
In my first run i was told to sub rows for cleans because cleans are a complex movement and should only be incorparated into a program if done properly. So i have been learning the movement in my time out.
Based on what i have read , i think you should stick to rows on your first run and do cleans on your second run. Just my humble opinion.
Good luck making progress.

 

[Micker]

You really don't want to do any more trap work. Your traps will be smoked from the deads, bench, rows etc..

 

[dce2956]

I do powercleans instead of rows and snatch grip deadlifts instead of regular deadlifts, and wow has my back grown, and all of it. I mean, parts i didn't know i had are stickin out now, and from top to bottom. My back has always been a strong point of mine, but with these two excersizes it's been growin almost out of control. I"ve even been thinking of switching back to regular deads to maintian some kind of symmetry.

 

[ugashred]

Wednesday

Squat
45x10 warm-up with bar
95x5
130x5
155x5
155x5

Incline BB
105x5
135x5
160x5
180x5

Deadlift
135x5
160x5
190x5
220x5

Assistance

Situps @ 5 incline
25
25 (w/25lb)
25 (w/25lb)

Overall, I felt much better rested today and the lifts went very well. I got excellent form and felt pretty good overall. The deadlifts were particularly well done -- I could have done much more weight on those.

I felt a bit sore still from the squats (I didn't break from my last program -- thus have done squats SAT, MON, and now WED) -- this should equalize with the weekend break after Friday's workout.

As far as diet is concerned:

Meal 1
1 cup oatmeal
2 scoops whey protein

Meal 2
2 cups egg whites scrambled (w/ mushrooms, onions, green peppers)
1 large sweet potatoe
1.5 cups brown rice w/.5 cup black beans

Meal 3
Met-RX Collegiate Series Protein Bar (350 cals)

Meal 4
3 small grilled chicken breasts
4 medium sized sweet potatoes

Meal 5
1 cup cottage cheese
8 fishoils

Probably drank at least a gallon of water today. For my next workout, I'm going to sub in a PWO shake w/ dextrose and maltodextrine instead of a protein/complex carb meal. I will eat a complex carb/protein meal about an hour after finishing my PWO shake.

Still doubting this routine -- as I'm accustomed to spending time with more dumbbell work, and I'm used to getting more of a pump during workouts. However, I will stick with it and give it a good shot. We'll see in a couple of weeks if I feel any different about the SF 5x5 routine.

 

[djeclipse]

Still doubting this routine -- as I'm accustomed to spending time with more dumbbell work, and I'm used to getting more of a pump during workouts. However, I will stick with it and give it a good shot. We'll see in a couple of weeks if I feel any different about the SF 5x5 routine.

Stick with it for at least 6 weeks as you'll just be getting to your new PR's in week 5. Don't worry about the pump, the pump means absolutley nothing as far as muscle growth. I used to be in the same mindset as you.

 

[tay1506]

I pretty much feel the same as u and i also screwed my first run up and decided to drop the 5x5 after week 4. I was gona start a WSB routine this week, but instead decided to do the 5x5 again and make sure i set it up better. With the WSB u don't put on near enough weight so i figured that should be a first and get me a foundation built. If you can't get the 5 sets of 5 in right now theres no way you'll get to week 4 so i suggest lowering the weight probly about 20 lbs. or more from ur max of 5 and progress 5lbs. a week.

 

[ugashred]

Thursday

Off day again today -- real busy with classes from 8am-6pm tonight. The one positive I see to this split is that with M/W/F workouts, I find myself having to bend less around my schedule in order to get workouts in. I have absolutely no problem getting workouts in three days a week (as compared to my previous five day split).

Getting real amped for tomorrows lifts, I think I've recovered fairly well from my previous split with the two days off this week (Tuesday and Thursday).

Diet today was as follows:

Meal 1
1 cup oatmeal
2 scoops whey protein

Meal 2
2 cups egg whites scrambled
4 slices canadian bacon
Apple

Meal 3
EAS Protein Bar

Meal 4
3 grilled chicken breasts
2 cups rice
1 cup asparagus

Meal 5
1 cup oatmeal
2 tbsp. natural peanut butter
2 scoops whey protein

Meal 6
3 grilled chicken filets
2 tbsp. natural peanut butter

 

[Madcow2]

See how tomorrow goes. It is far far far better to start lighter and take an extra few weeks ramping up (this is progressive overload, this is the stimulus, not going in and doing your max). If you don't get a decent enough run at your max you will blow it up and have a very short program. I'd almost venture that your performance is being affected by your previous sets so it might not be a great barometer. See how it goes but I'm fearful you started too heavy as the first week should be fairly easy. Better to restart now, recalc the weights and only lose a week than waste 4-5. If there's a return to your intended normalacy and everything is fine, that's okay but this should be in your head and you should make your decision on Friday or at worst next Monday.

 

[ugashred]

Friday

Well, here's the story on today. I was real pumped for todays workout -- albeit still a bit sore in my legs. Here is how todays workout went:

Squat
95x5
135x5
155x5
185x5
213x1 (This was supposed to be for 3 -- I don't know what happened, I was fine on 185, but for some reason just lost it all here -- very disappointed)
155x5 (Could not get the 8, was just gassed from legs)

Bench
95x5
115x5
135x5
155x5
185x3
135x8

Piece of cake.

BB Row
85x5
105x5
135x5
155x5
175x3
135x8

No problem.

Assistance

Weighted Dips
8 (no weight)
8 (w/25lb)
8 (w/25lb)

BB Curls
45x8
75x8
95x8

Tricep Extension
40x8
55x8
65x8

For tricep extensions, I assumed these were seated with a dumbbell behind my head. I don't believe these refer to one arm tricep extensions or the machine tricep pull-downs, however please correct me if I'm wrong.

Also, how long of breaks are you guys taking in between sets? I'm used to my old fairly fast paced routine -- lift weight, drink some water at the fountain, go back for another set. However, I guess with this strength training, I have to be more patient and allow for a few minutes between sets.

Now, in regard to this entire routine -- I felt a lot better about it today. I was happy to see solid form, despite fairly pathetic weight. However, the squat is lagging big time. Is this enough to start the entire routine over?

I belive that because I didn't break from my previous routine, and went straight into this one -- with a massive leg day (on my last routine) on Saturday -- I've been doing legs SAT, MON, WED, FRI. I believe this may be the reason for my fatigue and pathetic performance in the squat rack.

What are your suggestions? Should I just go for MON and see how I feel with squat (continuing the routine)? Or, should I just continue the routine normally and start over with squats?

I'd appreciate any suggestions into this matter.

 

[Phaded]

check out my log.. i honestly think your weights are too high for your first week of this you should be hitting your maxes at week 4.. anyhow what i do is the first few sets which are relatively light.. i prob. take 1 min 30 sec too 2 min 30 sec break.. then for the final set you need to be taking at least a 3 min 30 sec break i usually take 5 mins in between my final 2 sets..

and if you want to feel more pump.. after say you do your 1st through 3rd set of rows.. get a drink of water then walk over and hit a set of skull cruncher or something to hit triceps.. 1st through 3rd of bench get water then go hit some barbell curls or hammer curls... i however wouldn't do this in between your last sets as you need to have most strength.. it'll also help the workout to not take as long.. hope this helps..

 

[ugashred]

check out my log.. i honestly think your weights are too high for your first week of this you should be hitting your maxes at week 4.. anyhow what i do is the first few sets which are relatively light.. i prob. take 1 min 30 sec too 2 min 30 sec break.. then for the final set you need to be taking at least a 3 min 30 sec break i usually take 5 mins in between my final 2 sets..

and if you want to feel more pump.. after say you do your 1st through 3rd set of rows.. get a drink of water then walk over and hit a set of skull cruncher or something to hit triceps.. 1st through 3rd of bench get water then go hit some barbell curls or hammer curls... i however wouldn't do this in between your last sets as you need to have most strength.. it'll also help the workout to not take as long.. hope this helps..

Well, I felt as if my weights on all of the other exercises were fine. I did start below my 5 rep maxes and have the program building up to my 5 rep max in week 4. However, I believe that I lagged in squat due to a grueling squat workout from my previous routine, just days before I started this 5x5 program.

Thus, as I've noted above, I've been doing squats SAT, MON, WED, FRI. I don't believe I was ever able to get good rest and recover from my original 1-hour leg workout.

My plan is to continue the program as it's been going so far, with the exception of starting over on the squats (basically going to week two, but keeping squats at week 1). Is this a good plan?

 

[Phaded]

thats fine.. just make sure to get longer rests in between the later sets so you can be full capacity..

 

[carlsuen]

listen to madcow2 and reramp the weights on squats.. if not you'll find difficulty at week 3 or 4.. while it is supposed to be a breeze for the first 4 weeks..u can keep the others at the same weights..

 

[ugashred]

Monday

The days off from Friday really helped me recover from my previous routine. Todays workout was fantastic -- all lifts went well, and were no problem at all. I reramped the weights on squat and made sure to go ass to the floor on each rep.

Squat
95x5
115x5
135x5
165x5
185x5

Bench
95x5
115x5
135x5
165x5
185x5

BB Row
95x5
105x5
135x5
155x5
175x5

Assistance

Weighted Hypers
12 (w/25lb) x 2

Situps @ 5 incline
25, 25 (w/25lb), 25 (w/25lb)

I also upped calories today and for this week.

Diet

Meal 1

1.25 cup oats
2 scoops whey protein

Meal 2

Post Workout Shake (1.5 scoops protein, 60g carbs (Dextrose/Maltodextrine 50/50 blend)

Meal 3

1.5 cups egg whites scrambled with mushrooms
Turkey and Roast Beef Sandwich on Honey Wheat (w/ slice of swiss)
2 large sweet potatoes

Meal 4

4 grilled chicken filets
2 cups brown rice w/.5 cup black beans

Meal 5

1.25 cup oats
2 scoops whey protein
2 tbsp. natural peanut butter

Meal 6

1 cup cottage cheese
4 fish oil pills

Thanks for reading and for the support guys!

 

[carlsuen]

there u go.. your bench seems to be high compared to your squats.. are u sure you got the bench form down where u go all the way down? just checking..

 

[ugashred]

there u go.. your bench seems to be high compared to your squats.. are u sure you got the bench form down where u go all the way down? just checking..

Positive -- if anything, this was probably my lightest lift.

And to those of you who were saying that I should take longer rests inbetween sets -- you were absolutely right. I was simply not accustomed to taking such long breaks, but as soon as I started to wait a couple of minutes in between sets, my lifts became much smoother and less effortful.

 

[Phaded]

my bench is actually much higher than my squat... but thats from not doing legs for a whole year when i started lifting i'm assuming.. and then when i started lifting i never did true back squats..

 

[Guinness5.0]

Your squat is gonna skyrocket once you get acclimated to the new depth. Be patient but expect some serious gains on that bad boy.

 

[djeclipse]

Your squat is gonna skyrocket once you get acclimated to the new depth. Be patient but expect some serious gains on that bad boy.

You can say that again. When i started my squat was really weak also and after week 5 it's had the most gains out of all my lifts. Don't worry about it being low compaired toy our bench, that will change soon.

 

[ugashred]

Wednesday

Solid workout today. Although, I have to say -- I'm a bit bored between sets (with the rests being 2-5 minutes).

Squat
95x5
115x5
135x5
135x5

Incline BB
115x5
135x5
155x5
185x5

Deadlift
135x5, 165x5, 195x5, 225x5

Assistance

Weighted Situps @ 5 incline

25 (w/25lb) s/s Side Bend (12 w/45lb)
25 (w/25lb) s/s Side Bend (12 w/45lb)

All exercises today were with extremely good form. The deadlifts were especially well done, and overall no problem.

Today's Diet:

Meal 1
1.25cups oatmeal
2 scoops whey protein

Meal 2
PWO Shake (23g dextrose/23g maltodextrine)

Meal 3
2 cups egg whites scrambled w/mushrooms and onions
Turkey and Roast Beef on Honey Wheat (w/swiss cheese)
1.5 cups brown rice (w/.5 cups black beans)

Meal 4
2 small grilled chicken filets
Turkey and Roast Beef on Honey Wheat (w/swiss cheese)
1.5 cups brown rice (w/.5 cups black beans)

Meal 5
1.25cups oatmeal
2 scoops whey protein
2 scoops natural peanut butter

Meal 6
1 cup 2% cottage cheese
4 fish oils

 

[Phaded]

4x5 why?

 

[ugashred]

4x5 why?

I was actually wondering the same thing over the past week. This is the way it's outlined on Madcow's website for the 5x5 SF program. I assume it's because Wednesday is considered to be a lower-weight day.

I'd be interested in the true reasoning behind it, however.

 

[carlsuen]

i think that's why.. but i think most ppl here only apply it to squats.. as we only deadlift and push press once a week.. so i personally would like to hit it 5x5..

 

[Phaded]

OH LOL.. i just realized i've been fucking up
and been doing 5 sets on light days.. hehe...

 

[ugashred]

Week 2

Friday

Today's lifts went well as expected. Although, I ended up spending more time than usual in the gym today (about an hour and a half) due to the assistance work and a bit too much conversating in between sets. I felt a bit of pain/soreness in my knees during the squats. Perhaps its due to the frequency of squats in this routine -- or the fact that I do them ass to the floor with solid form. Is this something I should be concerned about?

Squat
95x5
125x5
145x5
165x5
195x3
145x8

Bench
95x5
115x5
135x5
165x5
190x3
135x8

BB Row
85x5
105x5
135x5
155x5
180x3
135x8

Assistance

Weighted Dips
10 (BW), 8 (w/35lb), 8 (w/35lb), 8(w/35lb)

BB Curls
45x10, 75x8, 95x8

Today's Diet

Meal 1
1.25 cup oats
2 scoops whey protein

Meal 2
2 cups egg whites scrambled
3 bananas

Meal 3
PWO (1.5 scoops protein, 60g carbs (Dextrose/Maltodextrine 50/50 blend)

Meal 4
Whole Homemade Pizza (light sauce, light cheese, 2 grilled chicken breast strips, 2 slices ham, olives)
2 cups brown rice (w/1 cup black beans)

Meal 5
1.25 cups cottage cheese
4 fish oils

One thing I'm concerned about is this upcoming weeks (week 3) workouts. I will be unable to lift on Wednesday -- so what do you guys suggest I do? Should I move Wednesdays workout to Friday, or just skip Wednesday and go for Fridays ramped up lifts?

Thanks!

 

[Phaded]

looks like me and you did the exact same workout today good job..

 

[Guinness5.0]

Knee pain could be the new frequency, or it could be a form issue - are you driving off of your heels at the bottom or are you rocking forward onto your toes?

Proper deep squats shouldn't hurt your knees, but a little bit of discomfort while adjusting to higher frequency is probably normal.

 

[ugashred]

Didn't really get a chance to update much this week due to midterms. In fact, I was only able to get in the gym on Monday and thus couldn't make my Wednesday/Friday lifts. I think the best thing for me to do in this case would be to just do the week over.

Anyway, here were this past Monday's lifts:

Monday (2/20)

Squat
95x5
115x5
135x5
165x5
190x5

Bench
95x5
125x5
145x5
165x5
190x5

BB Row
95x5
105x5
135x5
155x5
180x5

Assistance

Weighted Hypers
12 (w/25lb), 12 (w/25lb), 12 (w/25lb)

Weighted Incline Situps @ 5
25 (w/25lb), 25 (w/35lb) 25 (w/25lb)

All the lifts went well -- real good form. Not really sure why -- I do my lift on the BB Bench Press with basically no problem and seemingly good form, but my arms are a bit shaky when I do this lift. The weight doesn't seem heavy or unbalanced or anything like that. Maybe it's just that I'm so accustomed to DB Bench and rarely used to BB Bench prior to this routine.

Other than that, things look great -- diet is solid and I'll be upping calories again starting Monday.

 

[Phaded]

my arms shake when i do 135 but don't when i'm hitting 325 lol.. its kindof weird..

 

[ugashred]

Monday (2/27)

Squat
95x5
115x5
135x5
165x5
190x5

Bench
95x5
125x5
145x5
165x5
190x5

BB Row
95x5
105x5
135x5
155x5
180x5

The same workout as this past Monday. As noted before, I missed Wednesday and Friday of last week so I figure I'll just do the week over. Lifts went well, but I didn't have any time tonight for assistance work.

 

[Phaded]

are you doing pendlay rows or just normal rows?

 

[ugashred]

are you doing pendlay rows or just normal rows?

Normal rows -- I wanted to follow the program in its most simple text and make variations only after about 8-9 weeks on the routine.

 

[ugashred]

WEEK 2

Wednesday

Squat
95x5
115x5
145x5
145x5

Piece of cake -- ass to the floor, with a narrower stance.

Incline BB
115x5
145x5
165x5
185x5

Not sure why, but I felt a bit of difficulty on these (unlike the squats which feel almost effortless). However, I could have easily done 8 reps on 185.

Deadlift

135x5
165x5
195x5
225x5

Did these with real good form, the bar was dead on the floor after every rep.

Assistance

Weighted Situps @ 5 incline s/s widegrip pullups
25 (situps) s/s 10 (widegrip pullups)
20 (w/25lb) s/s 8
20 (w/35lb) s/s 8

Diet was solid, but I missed a meal today (only got 5 meals instead of the planned 6).