Today's Workout:
5RM aka Drop the World
Woke up this morning feeling great. Slept good. Had a good breakfast. Had an easy pin. When I went to the gym I walked in and some guy I dont know was using the only squat rack. He saw me, walks right up and tells me he has one set and he's done..."I never even said anything to him".
Note - from now on during my "max" day im starting 5 lbs higher than I ended last week.
Squats
Warmups
135 x 3
225 x 2
285 x 5 - struggled a little, but got it
290 x 5 - was actually easier than 285. I think I wasnt warmed up yet.
295 x 4.25 - almost had it
315 x 1 - got it...barely
Flat Bench
Warmup
185 x 3
225 x 2
265 x 1
280 x 5
285 x 4 - I think I couldve got the last one but I bailed too early. Didnt push myself enough
325 x 1 - yep
DL
Warmup
225 X 2
275 X 1
300 x 5
305 x 5
310 x 5
365 x 1
375 x 1 - made it to my upper shins...
The program is definetly working. My 5RMs are higher than a lot of my 1RMs when I started.
Here's a video:
I'm happy your getting stronger Jay but I have a few questions, which unfortunately are all rhetorical at this point, given that its been covered numerous times.
Why are you doing 1RM when the program calls for 5RM?
Why are you doing a sets of 5 so close to your 5RM work weight?
I have to say, for me personally, its getting a little frustrating reading your workouts when I see that you haven't applied the information you've been given.
Follow the program, Jay, its designed to make you steadily and progressively stronger over a continuous period of time, without too much thought involved - just do it!
Structure your warm ups based on the weight you're doing that day. If your 5RM for this squat session was 295, it should look something like this:
Bar - 2x10
135 - 2x5
185 - 1x5
225 - 1x2
275 - 1x1
295 - 1x5
Notice the difference in how I would warm up to that 5RM, compared to how you did? You don't have to do exactly what I laid out there but the major point being, you don't see 2 sets of 5 within 5 to 10lbs of the stated 5RM for that session.
Get focused Jay. Let the program work for you. I want to see improvement in your workout structure.
And speaking of improvement, how is your squat depth coming along? Have you made any progress getting deeper? If so, please explain.