Another Single Factor 5x5 Journal

[blut wump]

I was wondering the same on squats. They are always hard, but it still feels like I've been taking up some slack, which is why I did the big increase. I suspect I'm currently gaining because I'm still learning how to recruit the muscles, not just because they're getting stronger. Were you thinking along the lines of "this is a neural efficiency gain, not a real PR, he still needs to deload"? If that's possible.

There will be some neural efficiency aspect as your conditioning improves. I was think more along the line of its being ages since you set the deep 93Kg squat on the Smith and you'll have continued to get stronger over the intervening time. Your smaller, stabilizing, muscles have obviously now caught up along with hams etc and you're able to apply strength that you may have had already for a while. Like you say, 'taking up some slack'.

Of course, squatting heavier will be adding to the overall systemic load.

Just try to maintain an awareness of the level of fatigue. If you find it to be but a minor hassle then deload at your leisure. If you find it worsening then you should definitely deload.

 

[blut wump]

I tried to think about my breathing today while doing the horizontal holds. I do breathe but it's a very shallow upper-chest breathing. Almost like using my lungs without altering the volume of my chest. Maybe it's a technique I picked up somewhere.

 

[anotherbutters]

Ok, I'll have to try that. I was thinking of reducing the time to 2 secs until I've managed to bump the weight up a bit and I'm a bit stronger down there. It might just be that I've got appallingly weak abs. This is the first direct work I've done on them for a few months.

 

[|D_J^B_J|]

Unlucky. The fails were bound to happen sooner or later. I don't that think a couple of fails is enough to make you deload, though.

I wouldn't worry too much. You may have had an off day, or some other intervening factor may have been the cause. Just attempt the lifts again next week and you should make them.

Out of interest, how did you get the bar off your chest when you failed the bench?

 

[anotherbutters]

I workout at home on one of these:

http://www.fitness-superstore.co.uk/product_info_new.asp?prdID=3434

I just lowered the bar down to the spotter bars, although I had to let every last drop of air out of me before it'd rest on them I managed to slide out to the side after that. First time I'm used them!

 

[anotherbutters]

Week 12, Wednesday

Bodyweight: 79.5kg/175lb

1. Light freeweight back squats (kg)
bar x 18 ....... warmup
40 x 9 .......... warmup
60 x 5
70 x 5
80 x 5 .......... up 2.5
80 x 5 .......... up 2.5
80 x 5 .......... up 2.5 ............ (176lb)

2. Deads (kg)
50 x 9 .......... warmup
75 x 5
85 x 5
100 x 5 ........ overhand
117.5 x 5 ..... 2 overhand, 3 mixed
135 x 4 ........ mixed, no straps ... (297lb) ....... FAIL

3. Military Press (kg)
bar x 9 ......... warmup
31 x 5
33.5 x 5
36 x 5
41 x 5 .......... up 1
46 x 5 .......... up 1 ................ (101lb) ......... PR!

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

Comments

I tried the same weight as last week on deads because I wasn't happy that I got 5 straight reps last week - it was more like a triple. They were better than last week, but I still missed out on the PR, so increasing the weight wouldn't have been worth it anyway.

Last week, I only did 3 reps on the 4th set (to save myself for the final set) and I did them mixed grip. Today I did 5 reps and managed the first two overhand, which is progress.

On the final set, I got 4 reps with mixed grip, no straps, but didn't even attempt the final rep. The 4th rep was only just locked out and I had to put the bar down quickly because my grip was failing. I had the straps there but didn't even think to use them becaue the 4th rep was so taxing. I think my form was getting sloppy on the 4th rep and I really felt as though I'd injure myself if I attempted another rep. I didn't know whether to ignore the feelings and go for it or listen to myself and quit. Sadly, I did the latter. Anyway, it was a much better effort than last week, so I'm relatively happy. I'll get it next week. I'm so close to three plates...!

Military surprised me - another PR! I started off on quite a light weight, so these are big increases I'm managing week after week. I broke the 100lb barrier today! There's something nice and primitive about lifting a heavy weight above your head. Grrrr...

Pullups - same as last week. I think I'm going to reduce these to four sets. The last two sets are always done on empty and the final set is always a joke - I didn't really get any reps today, just two 'reasonable efforts'. I think if I cut down to four sets, I'll be able to put more into them as I'm not holding out 'till the end.

 

[blut wump]

Since you seem to be near to a limit on deadlift, maybe it's time to play with the volume of the lesser sets. I was just looking at my ramp to hit 140 on my W4D3 in the Korte: 60x8, 80x5, 100x3, 120x2, 130x1, 140 x 5

I was looking through the instructions for the SF 5x5 the other day and manipulating volume like this seems to be part of the plan. Actually, it might have been one of your early posts in this thread.

Congrats on the 100lbs press.

 

[anotherbutters]

You're right again, I might need to think about stuff like that. I hoped I wouldn't hit this point quite so soon.

I got that info from a Pendlay/Rippetoe article here but it isn't that detailed.

It just says 'when you stop increasing the weights', but I'm still improving on squats, which are the cornerstone of the program. Here's where I'm up to:

squats..... just increased 16.5lb in two weeks
bench...... failed this week
rows........ failed this week
deadlifts... failed 3 weeks running, but very slowly getting easier
military..... still increasing
pullups..... stalled for 2 weeks

I'm inclinced to say that doesn't constitute a plateau, but it would if things don't change next week. I'm hoping that squats will carry over some strength increases to the other lifts and that I'll set PRs in bench and deads next week, and maybe pullups if I cut the sets down so I can focus more. Rows might need a bit more work.

But yes, the next thing I should try is reducing some of the warmup sets. I think I'll try for PRs again next week and if it all goes a bit pear shaped, I'll reduce the warmups. Sound reasonable?

This is where a book like Practical Periodization would be invaluable. Questions like this probably have really straightforward answers.

 

[|D_J^B_J|]

I think next week you should attempt the same weights for bench and row, obviously increase military press, and lower the 'warmup' sets for deads while trying to make 135kg for the final set.

Ignoring the fact that the program actually calls for four sets of deads, you could do something like:
70
85
100
112.5
135

... Or something similar

Another thing to consider is that you are now eating 100 - 200 calories less than your maintenance level (according to your location) and your body weight has stayed the same since you altered your diet. So any weight increases on any of the lifts will be much harder to come by, and the weight increases now will more likely be due to increased neural efficiency rather than increased muscle size.

Then again, we can't all be fat slobs.

 

[Numani]

my $0.02

lower the inital sets on the bench press. would think they might be taking up too much pressing energy.

use the 10kg plates on rows - when you use the 20kg it changes it up a lot. i know from experience.

deadlifts. back off on the weights. make your top set 125kg and go for it again.

pull ups. I know the program is five sets. But I would do more sets.
next workout do bw for 8sets of 3 reps . i doubt you will fail on any set. do this a couple of times then come back to the five sets of your best approach.