Single Factor 5x5 - Page 2 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

verbatimreturned · 02-25-2006, 02:12 PM

Friday, Febuary 24th, 2006
Now keep in mind I tried to adjust the weights a little bit here to get the increment thing down. On squats and deads I went up 20 lbs each set and on Bench I decided to go up 10 lbs. instead. You can also notice that I changed up a few different numbers, such as on the squats I went a little bit lower focusing on perfect form instead of a sh*t load of weight, all reps done were as* to the grass, I felt I could have gone a little bit heavier on this but again I'm going to try and focus on gettin the form down perfect. As far as the bench I'm going to decide to go a little bit lighter next week, but not much lighter as I missed a rep on monday. The bench has always been my weak spot though IMO so I'm not too worried about it. As far as the deadlifts I'm also going to go a little bit lighter since I only got out 3 reps on the last set on monday, but the form was good so I won't be decreasing the weight used by too much. Here's what I did on Friday, you'll notice I only made the changes to the squats as far as the weights all of the changes will be put in place next Monday.

Squat
160x5, 180x5, 200x5, 225 x5, 230x3, 200x8 lbs.
Bench
155x5, 165x5, 175x5, 185x5, 200x3, 175x8 lbs.
Deadlift
180x5, 200x5, 220x5, 240x5, 260x3, 220x8 lbs.
Dips
3 sets of 5-8 reps (nothing special here)
Biceps
I felt like doing some standing dumbell curls. (went a little high on the reps for both the bicep and the tricep work, I underestimated myself because I felt tired)
35x12, 40x10, 45x10
Triceps
Did some work on the cables used an underhand grip on a straight bar
160x10, 170x10, 180x10

verbatimreturned · 03-01-2006, 12:54 PM

Missed this monday's workout kind of upset about that....so nothing to post for that day

EricT · 03-01-2006, 01:29 PM

I feel ya. But that is one of the good things about a full body - if you miss a day here and there, it's not a TOTAL disaster.

_Wolf_ · 03-05-2006, 04:52 PM

its ok verb... your frequency will fall from 3 to 2 but thats ok...

i'm curious about this: why are you pyramiding your weights up...? isnt 5x5 supposed to be done by choosing one single weight and performing 5 sets of 5 reps with it... and then increasing the weight the next session by 10-15%...?

thanks

oh, and all the best

verbatimreturned · 03-05-2006, 07:59 PM

Anuj, Originally I had thought the same thing about 5x5, but what I'm doing I think is a modified version of the normal 5x5 routine. I think by pyramiding the weights up it makes it an easier program. That's my prediction I'm sure 0311 can answer this question much better than I can lol

Darkhorse · 03-05-2006, 08:33 PM

Quote:

Originally Posted by Anuj

why are you pyramiding your weights up...? isnt 5x5 supposed to be done by choosing one single weight and performing 5 sets of 5 reps with it... and then increasing the weight the next session by 10-15%...?

Anuj, your program I believe is pyramided as well. In the end, doing 5x5 with the same weight yields more overall volume, yes. However, by pyramiding up in weight, it allows the lifter to hit that target weight for their final set of 5 reps. Even an advanced program like the one I did (dual factor 5x5) has one or two exercises that are to be pyramided up. If the lifter wants to have a "harder" day in the gym, he could keep the pyramid increments closer together: 225, 230, 235, 240, 245x5..Instead of 165, 185, 205, 225, 245x5. Either way is fine, so long as that final set of 5 reps is done without a spotter, on your own. Eventually, once a lifter has become more advanced with the protocol, they should exchange the pyramid scheme out for a straight 5x5..Unless it's squats. Also remember that a pyramid will have a max set of 5 reps that will of course be a lot higher than doing 5x5 (same weight). For example:

A2G Squats (1x5): 225, 235, 245, 255, 265x5.
A2G Squats (5x5): 245, 245, 245, 245, 245x5.

EDIT: To respond to your question Anuj..You could still pyramid to a max set, but I wouldn't bother for now since it's only 3x5. If you hit a wall, then I would recommend it. This was an edit so I won't hijack Verb's thread space.

_Wolf_ · 03-06-2006, 03:28 AM

Quote:

Originally Posted by 9cyclops9

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175

0311, where does it talk about pyramiding the weight up...?

i understand the value of pyramiding the weight... and i want to... but i thought the principles of mark's routine is against this... please clarify because ur raising my hopes up of lifting heavier...

medium sized · 02-05-2007, 08:25 AM

i've got another definition question, what exactly are "weighted hypers" ???
thx

_Wolf_ · 02-05-2007, 09:55 AM

^^hyperextensions with a plate across ur chest.

02-25-2006, 02:12 PM	#11 (permalink)
verbatimreturned Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york Posts: 1,376 Country: Gender:	Friday, Febuary 24th, 2006 Now keep in mind I tried to adjust the weights a little bit here to get the increment thing down. On squats and deads I went up 20 lbs each set and on Bench I decided to go up 10 lbs. instead. You can also notice that I changed up a few different numbers, such as on the squats I went a little bit lower focusing on perfect form instead of a sht load of weight, all reps done were as to the grass, I felt I could have gone a little bit heavier on this but again I'm going to try and focus on gettin the form down perfect. As far as the bench I'm going to decide to go a little bit lighter next week, but not much lighter as I missed a rep on monday. The bench has always been my weak spot though IMO so I'm not too worried about it. As far as the deadlifts I'm also going to go a little bit lighter since I only got out 3 reps on the last set on monday, but the form was good so I won't be decreasing the weight used by too much. Here's what I did on Friday, you'll notice I only made the changes to the squats as far as the weights all of the changes will be put in place next Monday. Squat 160x5, 180x5, 200x5, 225 x5, 230x3, 200x8 lbs. Bench 155x5, 165x5, 175x5, 185x5, 200x3, 175x8 lbs. Deadlift 180x5, 200x5, 220x5, 240x5, 260x3, 220x8 lbs. Dips 3 sets of 5-8 reps (nothing special here) Biceps I felt like doing some standing dumbell curls. (went a little high on the reps for both the bicep and the tricep work, I underestimated myself because I felt tired) 35x12, 40x10, 45x10 Triceps Did some work on the cables used an underhand grip on a straight bar 160x10, 170x10, 180x10
	verbatimreturned's Sig:http://www.prowriststraps.com/ APT Pro Wrist Straps...The perfect place to find high quality lifting gear

03-01-2006, 12:54 PM	#12 (permalink)
verbatimreturned Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york Posts: 1,376 Country: Gender:	Missed this monday's workout kind of upset about that....so nothing to post for that day
	verbatimreturned's Sig:http://www.prowriststraps.com/ APT Pro Wrist Straps...The perfect place to find high quality lifting gear

03-01-2006, 01:29 PM	#13 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	I feel ya. But that is one of the good things about a full body - if you miss a day here and there, it's not a TOTAL disaster.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

03-05-2006, 04:52 PM	#14 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	its ok verb... your frequency will fall from 3 to 2 but thats ok... i'm curious about this: why are you pyramiding your weights up...? isnt 5x5 supposed to be done by choosing one single weight and performing 5 sets of 5 reps with it... and then increasing the weight the next session by 10-15%...? thanks oh, and all the best
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-05-2007, 09:55 AM	#19 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	^^hyperextensions with a plate across ur chest.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

03-05-2006, 07:59 PM	#15 (permalink)
verbatimreturned Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york Posts: 1,376 Country: Gender:	Anuj, Originally I had thought the same thing about 5x5, but what I'm doing I think is a modified version of the normal 5x5 routine. I think by pyramiding the weights up it makes it an easier program. That's my prediction I'm sure 0311 can answer this question much better than I can lol

02-05-2007, 08:25 AM	#18 (permalink)
medium sized Rank: New Member Join Date: Dec 2006 Posts: 42	i've got another definition question, what exactly are "weighted hypers" ??? thx

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