Please Scroll Down to See Forums Below
young_squatters Single Factor 5x5 Journal
- Thread starter young_squatter
- Start date
young_squatter
New member
blut wump said:
Its pretty close, but its not the groin area, its the top of the leg. Feels like I tore something, sometimes it burns in that area, so I did something.
young_squatter
New member
Bench Press: 140x5, 140x4, 140x3 (YAH!!! PR)
Barbell Rows: 120x5, 120x4, 120x3
Barbell Curl: 75x5..PR, 75X4, 75X4
CGBP: 110X5, 110X5, 110x4 (Almost)
Duration: 1 hour
Comments: FINALLY my bench press has gone up, its been stuck for 5 months and I have tried everything. Finally I found a program that got it to move. I will bump it up to 145 next week, so excited. On the first set of bench I did 1 rep that was like 1 inch from touching my chest which is no big deal, I stopped each set 1 rep short of failure. This program is awesome, because I didnt gain any weight but Im sure I lost some fat and gained some muscle last week. Just hope I can keep it going up.The reason barbell rows are down is because I focused more on form, and they were harder. I still came up from parallel but I made sure to squeeze my lats. Barbell curls were up for one set of 5, but the reason I didnt get 3x5 is because I decreased the weight on all back exercises today and focused more on squezzing the lats and got a much better workout and this killed my bis, no big though. Almost got CGBP, im sure I could of got a third set of 5, but it would have been to failure, which I dont want. GREAT WORKOUT TODAY AND IM HAPPY.
Barbell Rows: 120x5, 120x4, 120x3
Barbell Curl: 75x5..PR, 75X4, 75X4
CGBP: 110X5, 110X5, 110x4 (Almost)
Duration: 1 hour
Comments: FINALLY my bench press has gone up, its been stuck for 5 months and I have tried everything. Finally I found a program that got it to move. I will bump it up to 145 next week, so excited. On the first set of bench I did 1 rep that was like 1 inch from touching my chest which is no big deal, I stopped each set 1 rep short of failure. This program is awesome, because I didnt gain any weight but Im sure I lost some fat and gained some muscle last week. Just hope I can keep it going up.The reason barbell rows are down is because I focused more on form, and they were harder. I still came up from parallel but I made sure to squeeze my lats. Barbell curls were up for one set of 5, but the reason I didnt get 3x5 is because I decreased the weight on all back exercises today and focused more on squezzing the lats and got a much better workout and this killed my bis, no big though. Almost got CGBP, im sure I could of got a third set of 5, but it would have been to failure, which I dont want. GREAT WORKOUT TODAY AND IM HAPPY.
young_squatter
New member
Cardio:Elipitical Machine
Duration:30 Minutes
Distance: 3.95 miles
Calories burned: 495
Good cardio session today, it was kinda of intense though. I decided to make tuesday my moderate to high intensity cardio day and thursday my low to moderate intensity cardio day because its the day after legs, and I want to give my legs a break, so on tuesday I aim to burn 470-570 calories in 30 minutes, and on thursday I aim to burn 300-470 calories in 30 minutes.
Tomorrow is deadlift and leg day, trying to focus on good form.
Duration:30 Minutes
Distance: 3.95 miles
Calories burned: 495
Good cardio session today, it was kinda of intense though. I decided to make tuesday my moderate to high intensity cardio day and thursday my low to moderate intensity cardio day because its the day after legs, and I want to give my legs a break, so on tuesday I aim to burn 470-570 calories in 30 minutes, and on thursday I aim to burn 300-470 calories in 30 minutes.
Tomorrow is deadlift and leg day, trying to focus on good form.
young_squatter
New member
Deadlifts 275x5, 275x4, 275x3 (PR)
Hack Squats 165x7 RP3 so 10 reps all together (PR.) 175X6 RP4 (10 REPS ALL TOGETHER PR), 180X6 RP2 (8 REPS PR)
Military Press 90x3, 85x3, 80x4 (SEE COMMENTS)
Barbell Shrug 185x5,4,3 PR.
Duration: 1 hour 7 minutes
Comments: Workout was OK, On Deadlifts I know for a fact my form is not perfect and never has been, on the first rep I always have a pretty good arch in my back but in the later reps It is like 50 percent arched and 50percent rounded, and its always been like this. My back has gotten stronger still, but I am wondering if this is bad form or if its ok? I am very worried about this because I want to get maximum stimulation.
Hack Squats Felt really good, I busted out my straight reps with no pause then I did a 3-4 SEC rest pause to complete more reps, felt really good.
The reasons that military press was down was because these guys had all the machines so I had to wait around for 10 minutes until I could do them, and I had to go to class so when they were finally open I only did one warm up with 70lbs and took short rest so I could complete the workout, which sucks.
Hack Squats 165x7 RP3 so 10 reps all together (PR.) 175X6 RP4 (10 REPS ALL TOGETHER PR), 180X6 RP2 (8 REPS PR)
Military Press 90x3, 85x3, 80x4 (SEE COMMENTS)
Barbell Shrug 185x5,4,3 PR.
Duration: 1 hour 7 minutes
Comments: Workout was OK, On Deadlifts I know for a fact my form is not perfect and never has been, on the first rep I always have a pretty good arch in my back but in the later reps It is like 50 percent arched and 50percent rounded, and its always been like this. My back has gotten stronger still, but I am wondering if this is bad form or if its ok? I am very worried about this because I want to get maximum stimulation.
Hack Squats Felt really good, I busted out my straight reps with no pause then I did a 3-4 SEC rest pause to complete more reps, felt really good.
The reasons that military press was down was because these guys had all the machines so I had to wait around for 10 minutes until I could do them, and I had to go to class so when they were finally open I only did one warm up with 70lbs and took short rest so I could complete the workout, which sucks.
young_squatter
New member
Next week on deads I am going to change the way I do deadlifts. Right now when I do a set I just touch and go which really messes up my form really bad.
So next week I am decreasing the weight on deadlifts to 225x5x3, I am going to focus on my form and every rep I will totally unrack the weight on the floor until I complete my 5 reps. I will be working back up to 275x5,4,3 with good form and totally unracking the weight at the bottom.
Time to leave the ego at the door.
So next week I am decreasing the weight on deadlifts to 225x5x3, I am going to focus on my form and every rep I will totally unrack the weight on the floor until I complete my 5 reps. I will be working back up to 275x5,4,3 with good form and totally unracking the weight at the bottom.
Time to leave the ego at the door.
young_squatter
New member
Cardio: Eliptical
Duration: 30 Minutes
Miles: 3.85
Calories Burned: 485
Good cardio workout, I just went at a normal pace. My stamina is getting really good from cardio.
Duration: 30 Minutes
Miles: 3.85
Calories Burned: 485
Good cardio workout, I just went at a normal pace. My stamina is getting really good from cardio.
young_squatter
New member
Incline Bench: 125x5 (IM AN IDIOT I FORGOT TO PUT THE 2.5LBS ON EACH SIDE) 130X5, 130X3 PR.
Flat DB Press 55x6, 50x7, 45x9
Dumbell Curl 35x5x3 (PR) bump these up to 40's next week
Skullcrushers 65x4x3 (I dont know how much weight I really use, because in my home gym I can do 70x5x3, but at my college gym their ez bars are much bigger, so I dunno)
Duration: 1 hour 3 minutes
Comments: One of my best workouts mentally. I was locked in good today, on incline bench I realized after the first set that I only had 125 on, I was like damn now I gotta try to get 130x5 after that set, and thinkfully I did it. So I will bump that to 135 next week, so far my incline bench is up 15lbs in 3 weeks with Derek. Flat Dumbell Presses felt really good.
There was a huge guy in the gym today, he must have been 300+ pounds and he was pretty big, and I dont me muscular, he had me spot him on bench, because we were the only 2 in the gym, he was benching 4 plates each side for 5 reps no problem, then he tried 5 plates, and I had to take that one off his chest for him. It was crazy though.
Flat DB Press 55x6, 50x7, 45x9
Dumbell Curl 35x5x3 (PR) bump these up to 40's next week
Skullcrushers 65x4x3 (I dont know how much weight I really use, because in my home gym I can do 70x5x3, but at my college gym their ez bars are much bigger, so I dunno)
Duration: 1 hour 3 minutes
Comments: One of my best workouts mentally. I was locked in good today, on incline bench I realized after the first set that I only had 125 on, I was like damn now I gotta try to get 130x5 after that set, and thinkfully I did it. So I will bump that to 135 next week, so far my incline bench is up 15lbs in 3 weeks with Derek. Flat Dumbell Presses felt really good.
There was a huge guy in the gym today, he must have been 300+ pounds and he was pretty big, and I dont me muscular, he had me spot him on bench, because we were the only 2 in the gym, he was benching 4 plates each side for 5 reps no problem, then he tried 5 plates, and I had to take that one off his chest for him. It was crazy though.
blut wump
New member
Good move. If you use just touch and go then your only opportunity to correct alignment or stance errors is at the top when you are fully under load. Obviously, this isn't the best time to be doing it. As the load increases, you might be glad of the momentary breather at the bottom.young_squatter said:
