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Old 02-22-2006, 11:52 AM   #1
verbatimreturned
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Default 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:
The Bill Starr Power Routine

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each


Key Features:


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

* Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.

* I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.

* The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.

Last edited by verbatimreturned; 03-01-2006 at 12:57 PM..

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Old 02-22-2006, 12:04 PM   #2
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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.
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Old 02-22-2006, 12:15 PM   #3
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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.

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Old 02-22-2006, 12:32 PM   #4
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yeah, I agree. Only excuse was, I was to lazy to do the math lol but I'll fix that.
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Old 02-22-2006, 06:09 PM   #5
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Quote:
Originally Posted by Verb
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.
You won't need to worry about mass...If you eat during this program, you will grow!...Bigtime! Make no mistake about it, this program has you A2G squatting, deadlifting, and all the other "old school" lifts...Which will all put more mass on you than anything else under the sun. Again, reread the second part of the "Why aren't you growing" sticky and see just how well suited this program is to the description of a perfect mass building program.

Quote:
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)
Make sure your squats are butt on calves. Doing them rock bottom will recruit the entire leg into the lift..Which is why squatting is the only exercise listed.

Quote:
Originally Posted by Bill Starr
* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…
Dave hit the nail on the head. Your pyramid has to be even, just like it details. For a challenge, keep the weight closer to your RM for that day (ie. increments of 5-10 lbs). If you want to focus on lifting heavier, then space them further apart..Which will make it easier for you to hit the RM.

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:
Originally Posted by Bill Starr
* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before.
So as you can see, this is by no means an easy program. It's very systematic in subtly increasing your power/strength, which over time will translate well into more mass.

I'll be keeping a close eye on your progress.

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Old 02-22-2006, 08:55 PM   #6
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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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Old 02-22-2006, 10:17 PM   #7
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Quote:
Originally Posted by Verb
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)
Hey bro, when we say increments, it literally means increasing the weight by 10-20 lbs every set...All this means is to keep even jumps..

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..
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Old 02-22-2006, 10:35 PM   #8
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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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Old 02-23-2006, 05:58 AM   #9
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all the best dude....

nice lifts btw..
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Old 02-23-2006, 08:02 AM   #10
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thanks anuj
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