young_squatters Single Factor 5x5 Journal

[young_squatter]

Here is what tomorrows workout is going to look like

Bench Press 3x5

Deadlifts 5x5 (If leg starts to hurt at all these will be stopped) (Also on deadlifts I am going to either max out tomorrow or Friday) ( Most likely Friday)

Incline Dumbell Press 3x10 (Im doing this because my upper chest is actually starting to lose some size it had, so these need to be done to stimulate those muscle fibers)

Barbell Rows 3x5 (Im moving these from wed to tomorrow because wed I already am doing military press, chins, weighted hypers, and CGBP. Also barbell rows effect my biceps to much to be able to do chins after so I believe it is much smarter to move these to monday and friday this week.)

So now I have 4 exercises each workout.

 

[young_squatter]

Week3 Monday Weight:162 lbs
11/7/05

Bench Press
45x5
65x5
100x3
115x2
137.5x5
137.5x5
137.5x3
.....PR last week I only got one set of 5 this week I got 2.

Barbell Rows
75x5
85x5
95x2
112.5x5
112.5x5
112.5x5.....PR

Deadlifts
135x5
165x5
195x5
225x2
255x5....PR

Dumbell Press
50x8
45x7
45x6

Duration:49 Minutes

Overall this was a good workout, My bench press still sucks, for some reason it is my hardest lift to get up, I dont know why. Barbell Rows felt great in the back, when I do these my body does go up like 5 degrees which I hope is ok. Deadlifts were awesome, Im so glad I got 255, and it felt light, These did make my leg a little sore so I might no do them friday because I cant have anything make my leg sore. On Dumbell presses I used a less weight then usual because my body is not use to the movement anymore, and also I layed my notebook and pen under where I was doing these and I dropped the weight on the pen and it blew up, INK went everywhere, So I tried to hurry up and clean it up but it was stained, so I just played it cool.

 

[RipStone]

Nice workout bro. Just keep it up and your bench will catch up to he progress you are making with your other lifts. Awsome deadlifts BTW....some pretty big numbers you are pulling.

 

[young_squatter]

Thanks Rip, Deadlifts are my favorite.

 

[HaZaRDouZ]

No body at my gym does barbell rows the correct way, everyone does them at a 45 degree angle.

So ill try to get the form down good and try to feel the exercise in my back. Hope single factor works well.

you know i had this problem as well but i always did my rows at 45degrees.

 

[young_squatter]

you know i had this problem as well but i always did my rows at 45degrees.

Yeah I used to and they were great, But since going to parallel I feel them a lot better in my lats, my lats have never felt so good until I went to parallel.

 

[young_squatter]

Cardio:
Treadmill
5 minutes at 5 mph
12 minutes at 7 mph
8 minutes at 5.5 mph

Distance: 2.50 Miles

Calories burned: 300

 

[young_squatter]

Squats
95x5 Not hurting yet
115x5 still feeling pretty good
165x2 Ok maybe I can go heavy
215x1 OUCH IM DONE!!!

Military Press
45x5
55x5
65x2
85x5
85x5
85x5....PR (5LB PR)

Weighted Hyperextensions (45 second rest between sets)
80x8......PR
80x7
80x6

CGBP
110x6....PR
110x5
110x6.... THESE WERE EASY FOR SOME REASON

Duration: 1 hour

My leg was not sour this morning so I decided to try squats, I felt really good on the warm up sets, but right when I went heavy the sorness came right back so I stopped right there, I didnt want to agravate it. I wont be squatting again until next saturday and I hope by then that I am fully healed, that will be 17 days off of squats, I hope that I dont lose anything on my squat or legs, that will depress me greatly. CGBP felt light, my triceps are really coming up. It felt like I could get 115x6 but didnt want to push it today, I am just trying to take it easy this week.

 

[RipStone]

Thats too bad about your leg. Just keep resting it up bro. Otherwise it looks like you had a solid workout. Pretty strong cg-bench. How far apart is your grip for these?

 

[young_squatter]

Pretty strong cg-bench. How far apart is your grip for these?

12-15 inches, most likely 12.