Another Single Factor 5x5 Journal

[anotherbutters]

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.

Thanks. I'll retry the bench at the same weight like you say. I'm going to experiment with rows as BW suggested and lift the lighter weights from some kind of platform, so the bar starts off at the same height as it is on the final set (with 20kg plates). I'm not sure what weight I'll do, but it might well be a retry of the failed weight rather than a reduction - depends how the warmups go.

My location was a joke - eating my bodyweight in food, i.e. 170lb+ of food, because that's what it feels like sometimes And I knocked off 100-200 calories because that's what someone suggested when I said I was getting fat My weight fluctuates a bit, so the bodyweight I post sometimes misses a day where I'm actually heavier. On average, I'm still getting heavier.

Skinny boy

 

[anotherbutters]

Numani, yeh, I was a bit too aggressive ramping up the bench warmups sets, and I'll be decreasing them a little. On rows, Blut Wump pointed out that eventually, I'll be doing more than one set with the full size plates, so I might as well get used to lifting from that height.

With deadlifts, I'm very close to getting this PR and I think I'll get it next week. Dropping back to 125kg is too big a drop.

Interesting point on pullups though - I hadn't thought of stopping at 3 reps. 8x3 is the same volume, but I never get all the reps on 5x5, so I might end up with more acheived volume if I try 8x3. I don't know if volume is going to get me stronger though.

 

[Numani]

Numani, yeh, I was a bit too aggressive ramping up the bench warmups sets, and I'll be decreasing them a little. On rows, Blut Wump pointed out that eventually, I'll be doing more than one set with the full size plates, so I might as well get used to lifting from that height.

With deadlifts, I'm very close to getting this PR and I think I'll get it next week. Dropping back to 125kg is too big a drop.

Interesting point on pullups though - I hadn't thought of stopping at 3 reps. 8x3 is the same volume, but I never get all the reps on 5x5, so I might end up with more acheived volume if I try 8x3. I don't know if volume is going to get me stronger though.

volume will get you stronger provided you don't hit failure on the sets. that techique on pull-ups is a recognised techique. you train your body/nervous system by repeating the exercise numerous times without your form breaking down - greasing the groove.

on the deads. i admire the desire to get that PR. but you should be looking further out - like on this cycle getting that 140kg. 3 plates deads. i would take a step back. you have probably over reached at the moment (not overtrained). take 125 or 130 for ride then back to that 135kg. a mild tapering off will do no harm and set you on your way to continue this cycle.

but hey your in the gym lifting Im just suggesting...lol!!

 

[blut wump]

Volume will get you stronger so long as it's stressful and you're stretching yourself to attain it. Take my Korte volume phase as an example.

Hi, Numani, looks like yours is yet another voice whispering "Deload" but another week isn't going to do any harm for another stab at 135.

I think 140 is going to take some manipulation to reach unless you happen to have a really good day.

 

[Guinness5.0]

I like numani's idea of backng off the dead then "mini-ramping" to see if you hit it. Since your overall approach is still supercompensation I think that backing off one exercise would be OK.

 

[anotherbutters]

Hey what's this, gang up on AB night?

Ok, lesson learnt: volume is good for strength too. I'll try 8x3 for pullups next week. I'll probably like them better because I know I can do 3 with good form and have a bit left in reserve.

Deads - 3 plates is a good short term goal for me and you're all right (dammit) - even if I get 135 next week, I doubt I'll get 137.5 then 140 over the following two weeks.

Mmm, okay then... you win...

How far to back off on the deads then - two weeks? Like 125, 130, 135, then 2.5kg per week as I've done until now? I'm beginning to like the sound of that already - it'll be like a two week holiday

 

[Guinness5.0]

How far to back off on the deads then - two weeks? Like 125, 130, 135, then 2.5kg per week as I've done until now? I'm beginning to like the sound of that already - it'll be like a two week holiday

Looks good to me. I'd say two weeks where you KNOW FOR SURE you'll nail it, but this is just a guess and not based on experience.

 

[blut wump]

I'd be more inclined to drop volume on the earlier sets than back down the top set by 10Kg. Like G5.0, though, I can't offer that as advice.

If you're looking to deload, do it across the board for a week rather than exercise by exercise.

 

[anotherbutters]

Week 12, Friday

Bodyweight: 80kg (176lb)

1. Freeweight back squats (kg)
bar x 18 ........ warmup
40 x 9 .......... warmup
60 x 5
70 x 5
80 x 5 ........... up 2.5
90 x 5 ........... up 2.5
102.5 x 3 ....... up 2.5 ...... (226lb)
80 x 8

2. Bench (kg)
bar x 9 ......... warmup
30 x 9 .......... warmup
47.5 x 5
52.5 x 5
58.5 x 5
63.5 x 5
71 x 3 .......... no change ........ (156lb)
60 x 8 .......... up 1.5 (couldn't be bothered unloading and putting 58.5 on)

3. Row (kg)
30 x 9 .......... warmup
40 x 5
45 x 5
51 x 5 ............ up 1
56 x 5
62.5 x 3 ......... no change ...... (138lb)
51 x 8 ............ up 1

4. Abs - horizontal holds (2-3 seconds)
2.5kg x 8
2.5kg x 8
2.5kg x 8

Comments

Squats - not a problem. Hard, but I probably could have knocked out 5 reps on the triple. I might sneak in a cheeky kilo extra on Monday.

Bench - my form was lousy today, just couldn't get into the groove. I was too loose - forgetting to drive with the legs, lowering my chest, stuff like that. I got the triple ok, although I banged the safety bar on one of the reps. I think I'll get the PR on Monday ok.

Rows - I did all the sets with piles of wood under the plates to raise the bar to the height it would be with full sized plates. I ended up doing the top set with smaller plates rather than move the wood to put the big plates on. Using the smaller plates for the triple made it seem easier because they look lighter

Anyway, all the sets seemed completely normal with the higher bar. I think it must have been the sudden difference in height from one set to the next that made the difference last week. I need to make the wooden stacks a bit more secure though - every time I finished a set and turned my back, the bar rolled off and crashed to the floor As for the weights and the lousy form I had on Monday - they were ok today. I stood up a bit on the final rep on the triple, but if I can get 5 reps on Monday as good as today, the job's a good'n.

Abs - Blut Wump, I figured out what you mean about the shallow breathing now. It's a very shallow breath, like you're hiding from someone (...imagines Blut Wump with an axe over his shoulder in a dark alley) and don't want them to hear you breathe You'll remember this next time you do abs and I'll probably put you off now I still couldn't hold the position for more than 4 seconds for the whole set, but I'll keep plodding on and increasing the weight.

 

[Guinness5.0]

I know what you mean about little changes affecting your lifts. I get thrown off easily by stuff like that.

The times (yes plural) that I've broken mp3 players in the gym my workouts have always suffered.