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Wantings Single Factor 5x5

Personal Journals discussion on Wantings Single Factor 5x5, within the Members Section; friday squats-90,90,100,100,120x3,100x8 bench-135x5,135x5,140x4,135x5,155x1,165x1 deadlift-135,135,145,155,165...


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Old 09-15-2006, 07:51 PM   #31
WantingMuscle7
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friday

squats-90,90,100,100,120x3,100x8
bench-135x5,135x5,140x4,135x5,155x1,165x1
deadlift-135,135,145,155,165
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Old 09-16-2006, 11:45 AM   #32
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Looks good man, keep it up.
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Old 09-21-2006, 06:34 PM   #33
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I took a bit of a break work was messing with my schedule.

thursday
squats-90,90,95,95,115x2
bench-135 ,5x5 pretty cool considering last year this time I could barely get it up for 1-2 reps
deadlift-135x5 145x5 145x5 155x5 165x5 175x5
^^^
new fav exercise
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Old 09-25-2006, 11:31 AM   #34
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friday

squats-90,90,95,110
incline-95,105,110,115
db curls-40x10 40x10 40x10
ez bar-60x8 60x8 60x8

Monday

Squats-90,95,95,100,110
bench-135x5 140x5 140x5 140x5 140x4
deadlift-135x5 145x5 155x5 175x5 185x5 1RM 205

thoughts:: 6 weeks so far and all of my old PRs are passed aside from curls.

my deadlift max went from 145 to 205
Bench is slowly but surely getting higher
Squats are moving up little by little

I like this routine so far I'm hoping to continue to see gains in the next few weeks. As long as gains are being made ill stay on the program.
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Old 09-25-2006, 02:05 PM   #35
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Hey Wanting I see you're keeping the volume pretty high, i.e. ramping up with small increments or no jumps at all. I take it you're looking primarily for mass which is fine but what you may not realize is that your workload is jumping all over the place.. on some things. That can make a big difference in terms of putting weight on the bar since this is high frequency.

I understand why your doing it but significant increases (or decreases) in volume from one workout to another can be hard to recover from and seriously hamper the weight on the bar and length of program. There is a big difference between ramping up and doing 5x5 same weight (or close to it). Typically you're using 5 pound increments which is 125 pounds (according to the day) but sometimes you may be increasing the volume by 400 or so. If you had started out with same weight then you volume would be much lower but still harder to maintain over a long period.

The number one point of this program is progressive load. Workouts should not be viewed individually but as cycle of progression. Challenging yourself with more volume is fine in general but not if it hampers progression....in this case putting weight on the big lifts.

Do whatever increments you like but I would advise you keep them steady. If you don't get reps then carry the weight over. Just some thoughts to help you get a good long run and better gains out of this.

Last edited by EricT; 09-25-2006 at 02:24 PM..

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 09-26-2006, 04:56 PM   #36
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Quote:
Originally Posted by WantingMuscle7

I like this routine so far I'm hoping to continue to see gains in the next few weeks. As long as gains are being made ill stay on the program.
There will come a time sooner or later when your 'gains' will not be quite as dramatic. As of now, you're lifting optimally for the first time IMO. The template is there...Frequency, compound lifts, squat dominant, ect. Powerlifters look for 5 lb PR's a lot of the time and that's still real progress.

If you DO top off with some PR's, I would KEEP the program, but make some subtle changes to continue progress keeping the same format.

Some examples:

- Monday everything becomes 3 x 8 for a month..

- Rotate out deadlifts for power cleans for a month..

- Rotate out bench press for close grip bench for a month..

The idea is to keep what you are doing relatively the same. Exercising ideas like these will keep you fresh, motivated, and most importantly PROGRESSIVE!

That being said, continue with everything like you are doing. Good job thus far.

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Old 09-27-2006, 05:58 AM   #37
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Quote:
Originally Posted by 0311
That being said, continue with everything like you are doing. Good job thus far.
I guess that means you disagee with what I said. I just told him to go back to the consistent but steady loading he was doing at the beginning and keeping the increases in volume consistent with the load increases. Wanting, I still think you should do that and not do the haphazard thing you've been doing the last few weeks. I guarantee that will keep you on it longer and give you better results. Increasing the volume* by 10% one workout and then 100% the next workout is NOT the way to progress steadily on a program like this (it's single factor after all). That being said, you ARE doing a good job, a perhaps I should say that to people more often .

*By volume I mean workload and not just reps times sets.

Last edited by EricT; 10-28-2006 at 08:07 AM..
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Old 09-27-2006, 04:06 PM   #38
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LOL, then I read what he was doing wrong!!

I was only commenting on how to continue progress without monkey fucking the program. I thought he was doing exactly as prescribed. I must've glossed over him going kamakazie on his own..
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Old 09-27-2006, 04:19 PM   #39
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LOL, I figured something like that but I didn't want to assume. Must have missed my previous post. To be honest I thought you might come up with some convincing reason and then make me all confused thinking the moon is made of cheese . He was going pretty much perfect at the beginning so it would make perfect sense why you said that.
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Old 09-29-2006, 10:45 AM   #40
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Friday (attempted to get back on track)
squat-90,100,105,110,115,120
Bench-115,125,135,145,155x4
Deadlift-135,145,155,165,185

Then did some curls. Hopefully bench is back on track to what you suggested. I probably should of done 150 instead of 155 that way I could of got up 5 reps.
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