Goal: Lose 10 lbs in 5 weeks, maintain strength.
I’ll be following geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
with a few exceptions. On wednesday I’ll front squat instead of back squat. I will be doing only the main 3 lifts, except for some chinning on wednesday. I’m planning on lifting my 5rms on the the fifth week. If I hit these lifts while losing fat, I’ll have considered this a success.
Where I stand now:
Bench Press: 215x5
Back Squat: 285x5
Front Squat: 195x5
Bent Row: 170x5
Standing BB Press: 120x5
Scale weight: 187
Most of these were determined using a “rm calculator” , with the exception of my row. I guessed this based on what I last did in my previous 5x5 and the loss of strength I experienced in my bench (another exercise I hadn’t done for a while).
Week 1, Monday (all sets for 5):
Bench: 195, 175, 160, 145, 135
Back Squat: 265, 240, 225, 205
Row: 150, 135, 120, 110
10 min rest before …
Military press max check: barx5, 85x5, 115x3, 135x3 (failed)
I accidently only did 4 sets for my squat. I went to go look at what weight I was supposed to use for my 5th set, and realized I just used it for my fourth. Oh well.
Week 1 is easy. I wonder how I’ll feel during week 4 and 5.