5x5 question -im not tired even though its deload period

[Sub-Zero]

hey guys, i guess madcow is gone but enough of u guys have experience with it so ill ask

this is my 2nd time doing 5x5 dualfactor, and im at the deloading phase this week, and im not tired at all,

i think i remember almost needing this week when i did it last time, and this time i just wanted to rep out my weights even though it was only sets of 3's


anyone else had this "problem"

 

[Micker]

Are you using the correct weights?? Maybe you went a bit light. I am on my 4th week now and I'm pretty whipped. Could be you just hit it right and your sleep/eating has been great. Did you progress very well this time??

 

[Sub-Zero]

i progressed pretty well yes,

i barely failed in my 4th (record) week on shoulder press, bb row, and weighted pullups

and had to push my ass off and almost failed but got my deadlift, squat, and bench, for each of em

 

[Guinness5.0]

Perhaps your work capacity is improving, which is a good thing. it would mean that next run should be a bit more strenuous. Perhaps 5x5 constant weight for both Mon and Fri squat sessions (though that's a pretty big jump in workload) or maybe 5x5 for mon and fri row/bench. Just thinking out loud though. I know I thought I was ready for more and ended up burying myself, so proceed with caution

 

[Sub-Zero]

Perhaps your work capacity is improving, which is a good thing. it would mean that next run should be a bit more strenuous. Perhaps 5x5 constant weight for both Mon and Fri squat sessions (though that's a pretty big jump in workload) or maybe 5x5 for mon and fri row/bench. Just thinking out loud though. I know I thought I was ready for more and ended up burying myself, so proceed with caution

interesting, so you just do the same weight for the week 5x5, then the next week add up do that twice, ? or do u increase the weight each day

and would it be a bad idea to do 3x3 of an exersise both days? for lets say bench and row starting next week (intensity phase) or would you suggest waiting for an entirely new 5x5 cycle

 

[Sub-Zero]

im also fairly young (17)...so supposedly i have alot of test running through my body.

is 5x5 dual factor even most efficient for my test levels, or should i be doing something with alot more workload? - or that doesnt matter at all

 

[Guinness5.0]

How long have you been lifting for? The reason to go dual factor is b/c you'll hit a wall at some point w/ single factor. If you never hit the wall you're probably better off milking single factor.

Maybe biggt, blut or jim ouini will chime in.....

 

[Guinness5.0]

interesting, so you just do the same weight for the week 5x5, then the next week add up do that twice, ? or do u increase the weight each day

and would it be a bad idea to do 3x3 of an exersise both days? for lets say bench and row starting next week (intensity phase) or would you suggest waiting for an entirely new 5x5 cycle

If you decide to stick w/ dual factor I'd say run it as is for now. Make the changes next time.

I would guess that you'd want to add weight to each workout if you did 'em all 5x5 (versus ramping to a top set of 5) but I'm really not sure. I'm going to dig around in the monster thread b/c this seems like a very relevant question...

 

[Sub-Zero]

If you decide to stick w/ dual factor I'd say run it as is for now. Make the changes next time.

I would guess that you'd want to add weight to each workout if you did 'em all 5x5 (versus ramping to a top set of 5) but I'm really not sure. I'm going to dig around in the monster thread b/c this seems like a very relevant question...

alright thanks alot for your help...

lets say i didnt necessarily hit a wall with single factor, but dual factor is working great for me as well....

if i decided to go back to single factor down the road would it be innefective?

 

[seizer]

sub, how long have you been training for?

what are the numbers on your lifts?

 

[Sub-Zero]

sub, how long have you been training for?

what are the numbers on your lifts?

iv been lifting for about a year and a half maybe

last week i did

mon:
bench 240 1x5
squat 245 5x5
bb row 175 1x5

wed:

standing MP: fucked up, did 130 week before, and blew 140 5x5
pullups: bw+40 5x5
deads: 315 5x5

fri;
bench 230 5x5
squat 255 1x5
bb row 165 5x5

 

[seizer]

iv been lifting for about a year and a half maybe

last week i did

mon:
bench 240 1x5
squat 245 5x5
bb row 175 1x5

wed:

standing MP: fucked up, did 130 week before, and blew 140 5x5
pullups: bw+40 5x5
deads: 315 5x5

fri;
bench 230 5x5
squat 255 1x5
bb row 165 5x5

Damn bro, you're stronger than me except in rows and squats and deads. Fuck, I wish my bench was 240. And I'm just starting to do MP actually, so I'm pretty weak with that.

I've been training for the same amount of time too.

 

[Guinness5.0]

alright thanks alot for your help...

lets say i didnt necessarily hit a wall with single factor, but dual factor is working great for me as well....

if i decided to go back to single factor down the road would it be innefective?

I *think* SF would be better b/c without building a base (meaning years of progress and substantially increasing size/strength) your body is able to tolerate the load from it and recuperate more quickly, thus you don't need a dedicated deload (though I'd guess the odd week off or light week would still be good).

^^ That's my best guess though. I'm not sure as to what exactly happens when DF becomes necessary (other than stalled progress).

Just as a frame of reference, I went from about 175 to 225 naturally and with less than optimal training basically because I ate a lot and lifted hard w/ emphasis on the compounds (for the most part- I still did lots of iso BS but I always focused on bench, deads, military, etc). I bring it up because I think it illustrates that there is lots of potential in SF style training.

So long answer short, I'd guess that you'd progress the same or faster pushing on with SF but I'd love to hear what some of the others think.

 

[anotherbutters]

It's impossible to know whether you'd progress faster on SF or DF unless you try it. I say carry on the DF until the end, then progress into a SF. If you keep setting PRs from week to week in the SF, then there's little point going back to the DF for now.

You might find yourself in the middle ground, where SF isn't quite enough. There's lots of info out there on manipulating volume on the SF, as a kind of intermediate step before you need the full DF.

 

[Sub-Zero]

sounds good, ill finish this up and then in 5 weeks go back to sf for a while, and if/when i plateu or get bored ill do another 5x5 cycle