Another Single Factor 5x5 Journal

[blut wump]

Is measureing the tonnage an accurate way of determining anything?

That's probably worth a thread to itself. I think that over small ranges of intensity it's probably a reasonable way to measure workload but when you are moving from distinctly light to distinctly heavy or vice versa then it's of less, if any, significance.

 

[Anthrax Invasion]

That's probably worth a thread to itself. I think that over small ranges of intensity it's probably a reasonable way to measure workload but when you are moving from distinctly light to distinctly heavy or vice versa then it's of less, if any, significance.

This is, more or less, what I had figured. That's why you don't need to bother measuring workload during the intensity phase (3x3) after you finish the volume phase (5x5) of the Dual-Factor 5x5 routine.

 

[anotherbutters]

Just as G5.0 said - I was trying to keep the overall load in the same ballpark.

In the DF, you don't need to measure the workload because the person who set up the program did it for you Going from a flat 5x5 in week 4 to the same weight in a 3x3 the following week drops the load by almost 2/3.

 

[anotherbutters]

Week 14, Monday

Bodyweight: 80.5kg/177lb (target: 177lb)

To summarise the changes to my workouts, I'm switching to 3x3 on Monday's rows and 2x3 on deadlifts. Everything else remains the same.


1. Freeweight back squats (kg)
bar x 18 ........ warmup
40 x 9 ........... warmup
60 x 5
70 x 5
80 x 5
90 x 5 ........ should have been 92.5 but forgot
105 x 5 ....... up 2.5 ......... (231lb) ........ PR!

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
72.5 x 5 ......... up 1.5 ......... (160lb) ........ PR!

3. Row (kg) (switched to 3x3)
30 x 9 .......... warmup
40 x 3
50 x 3
57.5 x 3 ...... (current 5RM = 60/61)
57.5 x 3
57.5 x 3
50 x 8

4. Abs - planks
20 secs per side (right, front, left), total 2 min 54 secs


Comments

Squats - ooh, these were hard! I was stalling half way up on the top set and only just got the PR. I lent forward a bit and had to do a bit of a GM to finish it. Is that a natural reaction to recruit other muscles because I didn't intend it? I might add 2.5kg on Friday for the triple and if it's hard, drop back to 1kg on Monday just to keep the increases coming.

Bench - I found out today just how much air I can expell in one go. These were closer than close. The third rep on the final set wasn't going up, but I managed it and pulled two more reps out of the bag. Tada!

Rows - I switched to 3x3 today. Nothing much to report. I stood up a little bit, but it wasn't much. I'll increase this weight independently of Friday's workout, which I'll be keeping in the same format but dropping the weight back to 60kg.

Abs - planks again. Managed them for a bit longer today. They're a bit boring More of an exercise in endurance than strength. I intended doing a few more of them, but again, the thought of finishing the workout was much more appealing. Maybe I should do some crunches first and finish with planks.

 

[blut wump]

It looks like you're pushing your limits on everything now.

The bench workout sounds like it was a toughy. Congrats.

I forgot to mention how boring planks are. I always throw in a front between each side. Not that I've done them in a while, they're so boring and I'm often just not in the mood for long holds.

 

[anotherbutters]

I'm a bit disappointed with the squats. I thought I'd get a lot more mileage out of them. I feel like I've only just started.

The bench felt like a decline press as I was pushing it so far down my body (elbows in). Today was a 1.5kg increase and next is a 1kg, so I'm hoping to get that one in before I stall again.

I could do with improvising some plates so that I can go up 1kg every week instead of having to alternate between 1kg and 1.5kg.

 

[Anthrax Invasion]

Planks might be a bit boring, but they give a whole lot back from a simple 30-60 seconds for a set or two. I wouldn't be so quick to discredit them.

Abs don't need to be trained with heavy weights. Crunches with weights can be harmful if you curl your torso while doing them. If you decide on weighted crunches, flex only at the waist, keeping the back straight. This makes less weights a whole lot more difficult, as well.

I'd stick with planks and side planks until you can hold them all for 45-60 seconds for two sets. Nothing magic here, just figures that are acceptable for these exercises. After this, you can rotate in other ab movements. Crunches on a swiss ball, possibly some unweighted leg raises (not a huge fan, but you can if you want) and that's it. Your abs should be strong enough from compound lifts.

 

[Jim Ouini]

I've never done planks for long isometric holds, I should try this. I usually do them for reps with 2-3 second hold, for about 12. And then to make it harder do a little hip extension

 

[Anthrax Invasion]

They're really made to be an isometric exercise. Try holding them for a longer duration.

 

[blut wump]

Minutes at a time, eventually.