[SHREDDED!] 5x5 Single Factor Journal

[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..