[SHREDDED!] 5x5 Single Factor Journal

[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..