Single Factor 5x5
Ok, I've decided that it's time to stop worrying about mass all of the time and thought it would be nice to put on some strength. So I've decided to try out Single Factor 5x5 as recommended to me by 0311.
The program is quite simple in my opinion and most questions will be answered in this http://www.geocities.com/elitemadcow...Linear_5x5.htm Stats as of Wendesday, Febuary 22nd, 2006 weight- 198.1 (weighted this morning) Bodyfat-(no idea ive never had it calculated) Goals- be stronger This is a basic layout: Quote:
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Monday, February 20th, 2006
First day trying out the new program. I believe that I estimated nicely, as far as the weight to use. Here's what I did: Squat 115, 135, 185, 225, 275 lbs. (I think I went a little too light on these and next week I will be increasing the weights used) Bench 115, 135, 155, 185, 200 lbs. (bench is probably my weakest exercise, so I hope from this program I can really move up in this. Just a note I only got out only 4 reps on the last set) Deadlift 135, 175, 225, 250, 275 lbs. (This exercise went pretty nicely, but I only got out 3 reps on the last set, and I had to use straps for that set too, because I felt I could barely hold on during the 4th set) Hyperextentions 25, 35 lbs. ( I was kind of tired from the deadlifts so I went light on these) Situps did the four sets Overall I enjoyed the first day, and I'm looking forward to the rest of the program. Next week I will be changing up the weights used a little bit. |
glad to see some more people jumping on the band wagon. One thing though, your numbers are all over the place I've read the link and it says to do 10-15% increases for pyramiding and you have some big gaps. The only thing I would do is tighten up the numbers. Other wise this looks good.
Good luck with this. |
yeah, I agree. Only excuse was, I was to lazy to do the math lol but I'll fix that.
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It's a very good idea to start off light, then you'll have a solid base and starting point to build upon. Remember that it only gets harder from here. On Friday, it has you doing a triple...And that triple will be carried over to your next Monday workout doing it for 5 reps, and the cycle will continue along that path....Shown here: Quote:
I'll be keeping a close eye on your progress. |
wednesday, Febuary 22, 2006
Squats 115, 178, 204, 204 lbs. (decided not to do the optional 5th set, no reason in perticular on this one, just wasnt up for it) Standing Military presses (my estimations on this exercise were horrible, after I've established good numbers I'll post them) Bent over rows 95, 110, 126, 146 lbs. Sit ups did the 3 sets, nothing special about them lol I believe I've corrected the problem with pyramiding the weight up (I've decided to go in increments of 15%, so as long as I punched these into the calculator correctly everything should be alright in that department) |
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Example: Bench Press. My target for Monday is 315 lbs for 5 reps... - [increments of 10] 275x5, 285x5, 295x5, 305x5, 315x5.. - [increments of 20] 235x5, 255x5, 275x5, 295x5, 315x5.. The greater the increment, the stronger you'll be by that final set. However, the lesser the increment, the greater the overall volume..(ie. growth). Just do whatever increments you need to do to ensure you nail that final set. In the initial weeks, the increments should be small, but as you progress, getting stronger and stronger, you'll likely need to widen the gap just a bit.. |
oh, well now I really feel stupid so this makes this program much easier now....See i purposely did this so everyone could learn from my mistakes. Alright then makes things much easier
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all the best dude....
nice lifts btw.. :) |
thanks anuj
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