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Phaded
Guest
OH LOL.. i just realized i've been fucking up
and been doing 5 sets on light days.. hehe...
and been doing 5 sets on light days.. hehe...
[SHREDDED!] 5x5 Single Factor Journal
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- Start date
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!
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!
P
Phaded
Guest
looks like me and you did the exact same workout today 
good job..
good job..
Guinness5.0
New member
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.
Proper deep squats shouldn't hurt your knees, but a little bit of discomfort while adjusting to higher frequency is probably normal.
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.
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.
P
Phaded
Guest
my arms shake when i do 135 but don't when i'm hitting 325 lol.. its kindof weird..
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.
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.
P
Phaded
Guest
are you doing pendlay rows or just normal rows?
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).
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).
