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My new years journal-Single factor 5x5
- Thread starter asdfzxcv
- Start date
asdfzxcv
New member
I dont know if I will do deadlifts indefinatly into the future.I would like to try the high pull+power clean combo now that I have a phone that I can use to film my lifts and get others to assess them for me on this forum and others like it.But I will probably stick with the deads for now.
asdfzxcv
New member
Friday 24/2/06 week ''14'' bodyweight 200lb
Squats
135x5
165x5
195x5
235x5
267.5x3PR
195x8
Squats were trickier today due to the 7.5lb jump I made today.I did this because due to the lack of smaller plates I will need to jump to 275lb next week if I cant get more chain so I thought I might as well get used to the 7.5lb jump now.I was still sore from the deads on wednesday so that no doubt impeded me somewhat.I think I will get 5 reps on monday provided I rest up over the weekend.
Bench
95x5
115x5
125x5
145x5
167.5x3PR
This was fairly easy today,despite feeling worn out.I think I will try for 165x5 on monday.
Rows
95x5
115x5
125x5
140x5
157.5x3PR
These were a bit better today,got all 3 reps fairly easy.I will make an effort to keep my rows as close to my bench press as possible.
Overall decent workout despite feeling somewhat tired upon waking up.Everything is still getting stronger while my bodyweight is staying stable,hopefully this means I am slowly recomping my body.This past 14weeks have been going very well so far,all my lifts havie increased considerably,especially the deadlift.
Here are my goals by august 1, 2006
deadlift 365x5
squat 315x5
bench 205x5
row 205x5
push press 165x5
Squats
135x5
165x5
195x5
235x5
267.5x3PR
195x8
Squats were trickier today due to the 7.5lb jump I made today.I did this because due to the lack of smaller plates I will need to jump to 275lb next week if I cant get more chain so I thought I might as well get used to the 7.5lb jump now.I was still sore from the deads on wednesday so that no doubt impeded me somewhat.I think I will get 5 reps on monday provided I rest up over the weekend.
Bench
95x5
115x5
125x5
145x5
167.5x3PR
This was fairly easy today,despite feeling worn out.I think I will try for 165x5 on monday.
Rows
95x5
115x5
125x5
140x5
157.5x3PR
These were a bit better today,got all 3 reps fairly easy.I will make an effort to keep my rows as close to my bench press as possible.
Overall decent workout despite feeling somewhat tired upon waking up.Everything is still getting stronger while my bodyweight is staying stable,hopefully this means I am slowly recomping my body.This past 14weeks have been going very well so far,all my lifts havie increased considerably,especially the deadlift.
Here are my goals by august 1, 2006
deadlift 365x5
squat 315x5
bench 205x5
row 205x5
push press 165x5
asdfzxcv
New member
Start back at university tomorrow,which is good as I will have a fairly easy semester with plenty of time for lifting 
.I must admit that learning about training theory and how to make progress in the basic lifts has affected my life in a far more positive manner then just increased strength.6 months ago I was struggling to make any success in my training which made me depressed and caused me to detract from other aspects of my life.Now that I have experienced some success in training I feel somewhat more confident in my abilities and now that I know how to succeed I feel as if I can focus on the neglected aspects of my life as my training is under control.My results are still lacklusture compared to most people on this forum,but thank god I am not where I was.
So far this year training has been going very well,beyond my expectations.I will most definatly continue to milk the single factor 5x5 for hopefully a long time.I am only 200lb at 6'4 so there is room for much more growth yet I think.I have been somewhat conservative with the food,sticking to around 3000-3500cal day while still getting stronger.I think I will end up around 220 at the years end if I bulk at a somewhat steady rate.
After the single facter 5x5 stalls out(hopefully not for a long time) there are several options I am contemplating.These include dual factor 5x5,Westside style program or even something to provide metabolic work like HST or GVT.After that who knows,if my lifts get to a satisfactory level I may even try my hand at powerlifting,which would give me something more to work towards.
Just my random thoughts
.
.I must admit that learning about training theory and how to make progress in the basic lifts has affected my life in a far more positive manner then just increased strength.6 months ago I was struggling to make any success in my training which made me depressed and caused me to detract from other aspects of my life.Now that I have experienced some success in training I feel somewhat more confident in my abilities and now that I know how to succeed I feel as if I can focus on the neglected aspects of my life as my training is under control.My results are still lacklusture compared to most people on this forum,but thank god I am not where I was.So far this year training has been going very well,beyond my expectations.I will most definatly continue to milk the single factor 5x5 for hopefully a long time.I am only 200lb at 6'4 so there is room for much more growth yet I think.I have been somewhat conservative with the food,sticking to around 3000-3500cal day while still getting stronger.I think I will end up around 220 at the years end if I bulk at a somewhat steady rate.
After the single facter 5x5 stalls out(hopefully not for a long time) there are several options I am contemplating.These include dual factor 5x5,Westside style program or even something to provide metabolic work like HST or GVT.After that who knows,if my lifts get to a satisfactory level I may even try my hand at powerlifting,which would give me something more to work towards.
Just my random thoughts
.asdfzxcv said:
I plan on starting the SF 5x5 shortly. I'm just curious..How do you get to lift such odd weights? Like 167.5 pounds? I know that with 5x5 they recommend trying to push the weights up 2% each week. The problem is the smallest plates in every gym I've been to is like 2.5 pounds. Which would make going up 2% kind of difficult.
Thanks man..Pleasure reading your journal...
P
Phaded
Guest
hmms i might have to look into that..
