I fucked up my 5x5...help...

[seizer]

and was contemplating starting the single factor program but..i dunno, I really like how hard the dual factor program works me. Unfortunately, this time through my dual factor run, I overshot most of my weights, am having trouble with form or whatever and now I want to start the volume phase from square one again. My last workout day was last friday and I was thinking about starting up a week 1 tomorrow...is this bad, should I give my body a break or just jump right into it again? I just really wanna nail everything right this time and in good form.

 

[rbtrout]

I'd take a at least a week off and let your body rest a bit.

 

[blut wump]

You should aim to start the program feeling reasonably fresh if you're going to run a four-week volume phase. If you're not feeling fresh then take another few days.

An alternative might be to dive into a three-week volume phase and start straight away, aiming to be breaking old records in your second week. Basically just dropping week one.

I recall you've run the 5x5 two or three times already so you can take a good estimate of whether this might work for you. If I'm wrong then this is probably a bad idea and you should take a few days and then do the full four weeks.

 

[HunterUk]

I would only do the dual-factor style once I could no longer make gains on the single-factor. Single-factor would probably yeild at least as much gains as the dual factor and has much less risk of problems like this arising - problems that can ruin the dual factor cycle making you start again. Once you can no longer make gains without perioidizing your workouts then you should be using the dual factor.