Another Single Factor 5x5 Journal

[anotherbutters]

The SF description shows Wednesdays as light days, and I've just noticed it's a 4x5 day, not 5x5. I've been doing 5 sets all along, which makes for a pretty long workout.

I'm looking for an excuse to cut the workout down. Can I be excused? Or should I just knuckle down and quit complaining?

 

[Cynical Simian]

Doesn't the description say that a fifth set can be added at the same weight as the third/fourth on squats and incline/press? I've been doing 5 sets on squats and incline bench (switching to standing press next week) and 4 on deadlifts. For me, the extra light sets have been pretty useful for concentrating on form.

If you think dropping to four sets would leave you fresher for Friday and deads, it's definitely something to consider. Or even if you just want to shorten the time for other reasons, I doubt it'd hurt you.

 

[blut wump]

Look on it as a valve. If you need to take it easy then do so but equally you know you can do more and doing more will give you more within reason. Think of it as a mini-deload every once in a while.

Another aspect to it is that your deadlifts are getting up towards the 2x bodyweight zone and you might benefit from doing less of these.

 

[anotherbutters]

Week 11, Wednesday

Bodyweight: 79kg (174lb)

I ended up sticking with my usual format today rather than dropping down to 4 sets of each. I timed it - 1hr 20 mins, so not too bad, but longer than I'd like.

1. Light freeweight back squats (kg)
bar x 18 ....... warmup
40 x 9 .......... warmup
60 x 5
70 x 5
77.5 x 5 ....... up 2.5
77.5 x 5 ....... up 2.5
77.5 x 5 ....... up 2.5 ............ (170lb)

2. Deads (kg)
50 x 9 .......... warmup
75 x 5
85 x 5
100 x 5 ........ overhand
117.5 x 3 ..... mixed, quit at 3 reps
135 x 5 ........ 3 mixed, 2 strapped ..... (297lb) ....... PR, but not happy

3. Military Press (kg)
bar x 9 ......... warmup
31 x 5 .......... up 1
33.5 x 5 ....... up 1
36 x 5 .......... up 1
40 x 5 .......... up 2.5
45 x 5 .......... up 1.5 ................ (99lb) ......... PR!

4. Pullups
BW x 5
BW x 4
BW x 3
BW x 3
BW x 2
= 17 reps, same as PR

Comments

I'm not happy.

The skin on my left hand fingers started pulling again on the 4th set of deads, so I quit after 3 reps because I didn't want to affect the final set. My grip felt lousy - the first rep was overhand and I nearly dropped it, so I switched to mixed but I still had a hard time. And that was only the 4th set.

On the 5th set I managed 3 reps but my grip (with chalk) wouldn't hold out, so I wrapped the straps around (started off with them dangling just in case). I only just managed the 4th rep, with a tiny hitch. I got the 5th rep, but only because I raised my chest as high as I could, which meant I could just about get my shoulders back (thanks BW for helping me identify this last week). There was a long pause before the 4th and 5th reps, so this was really more of a triple than 5 reps. I'm just not happy with it. I can't imagine trying to increase the weight next week.

Something else that's affecting me is that I'm trying not to make a big racket because I've converted my dining room into my gym and I actually rent this house from the next door neighbour - I don't want them coming round asking what all the noise is and finding out what a mess I've made of their house! I know, it's silly, but it's on my mind and trying to lower the weights under control and put them down semi-gently when I've got about 6 very loose iron plates on the bar doesn't help. I know injuries are just as likely when lowering on deads, so I really want to put the bar down quick.

Military press was good. Very hard, but it was a pretty big jump today. I was at 40kg 4 weeks ago, so that's a 12.5% improvement in 4 weeks!

Pullups, I should have done 4 reps on the third set, or at least got 3 reps on the final set, then I'd have done one more rep than last week in total. Ah well, today is the first time I've ever done 5 reps, so I guess that's a record in itself.

No sign of the mystery injury from Monday, so I was probably worrying about nothing.

I'm becoming annoyed at the amount of fat I've put on. Not just because I've put it on, but because of how long it's going to take to take it off again. I've taken 11 weeks to come this far, but if it takes another 11 weeks to take the fat off to get back to the level of fat I had when I started, then in real terms, my gains will have taken twice as long to realise. I'm prepared to accept the fat I have at the moment, but I really don't want to put on any more. The trouble is I need to eat to gain more muscle, so I'll inevitably put on a little more fat, even if I add cardio or reduce the calories a bit. I don't know what to do. I don't really want to cut now because I'm enjoying the gains. Maybe I should cut for 5-6 weeks, just to cut the fat down a bit, not all the way, then bulk again, but slower. I'd be very surprised if I was less than 20% BF at the moment.

 

[blut wump]

I've been wondering for a couple of weeks whether you might be in need of a deload week. It could be something to consider and give you a chance to cut your cals right back for a week.

The gains are still coming on the lifts but you've been starting to sound fatigued.

 

[anotherbutters]

I think you're right.

On deadlifts, it feels like I'm not getting stronger, I'm just pushing myself closer and closer to my limit, which isn't increasing. My bench is still increasing, but it's getting harder and harder. I'll find out on Friday how much life I have in the squats, as I attempt an even bigger increase than I've just done.

Most of my lifts are still increasing, but outside of the gym I'm feeling a bit rundown and downbeat in general. A week off might be a good thing. I could drop the calories a bit, do a bit of moderate cardio and hopefully come back feeling a bit better about myself.

 

[blut wump]

That pretty much settles it. At the first mention of deload, you're booking your holidays.

I think it's good to take a week out every few months. I was initially thinking of just dropping the sets but you might well be in need of a bigger break than just a deload.

 

[anotherbutters]

Funny you should say that - last Thursday I looked at some last minute flights with the idea of taking this week off

Ok, Friday's workout will be as planned, then I'm off for a week.

 

[Guinness5.0]

IMO you shouldn't cut just yet- just drop your cals a bit starting with carbs and see how it goes. It's a balancing act. Some fat is inevitable but try trimming some fluff out of your diet (if there is any) or as you said just do some cardio and leave the diet alone.

You're progressing like mad. Keep it up for now bro.

 

[|D_J^B_J|]

I don't think taking a full week off is such a good idea. Perhaps doing a proper deload and going light on all of the main lifts for a week would be better?

As to my opinion on whether you should keep going or try to cut: If you are feeling down and embarrassed at the amount of fat you have put on so much so that it is affecting your confidence and self-esteem, then it wouldn't hurt to cut for a month or so and try to maintain your current lifts.

Otherwise, I'd suggest to keep trying to bulk for for a couple more months and try to reduce the amount of simple carbs, fats and alcohol in your diet.

I'm going away for the new year in December for three weeks. I don't think I'll have access to a gym while I'm away, so I intend to keep going and gain as much strength and mass as I can until I leave. I'll be doing a fair bit of drinking while I'm away, so presumably I'll put on a fair amount of body fat. I don't intend to begin cutting until I return early next year.