My new years journal-Single factor 5x5

[djeclipse]

Can someone provide a link to this spreadsheet??

Thanks..

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

make sure you read the whole write up so you know how the spread sheet is made.

 

[WannaBeBig72]

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

make sure you read the whole write up so you know how the spread sheet is made.

Thanks man...I'm going to start this program in a couple of weeks and am pretty psyched. I think I have only one more question before I start. I understand how you want to hit your 5RepMax by week 4. My question is how do I figure out my 5 rep max? Is it one warm up set and then my 2nd sex 5 rep max? Or is it my 5 rep max at set 5 after ramping up for 5 sets? I mean obviouslly your 5 rep max on set 2 will likely be higher then on your 5th set.

Thanks again!!

 

[asdfzxcv]

Thanks for the encouragement,nice to see people actually following my journal lol.My back is sore as hell today,as it always is after wednesdays workout.In regards to OH squats yes they do fatigue my shoulders which could be affecting my push press,which is why I will change to front squats next week.

I have been thinking about my back squats and I think it is time that I ratchet them back to 2.5lb a week from now on.Obviously 5lb a week is far better but I am in this for the long term and with no rack I dont want to try my chances by making big jumps too quickly.This will probably happen until I get a power rack,which may be many months off.Going at 2.5lb a week doesnt worry me as it works out to 130b a year,say 100lb if unforseen mishaps occur which is still a solid increase in my opinion.If I can hit 315x5 olympic squat by october that would be excellent.

Deadlifts are beggining to slow down a bit now that I am getting used to them.I think that 5lb a week is a reasonable rate and I should be able to hit my goal of 385x5 by the end of the year with minimal issues,maybe even 405x5 if all goes well.

My plan may not be quite as exciting as slamming 10-20lb on lifts per week,but I figure I will be able to sustain slow,consistant progress over a long period which will add up over time.

 

[anotherbutters]

My plan may not be quite as exciting as slamming 10-20lb on lifts per week,but I figure I will be able to sustain slow,consistant progress over a long period which will add up over time.

Bingo! And that's what SF training is all about - nice, consistent progress. It's easy to think of it as slow progress, because 2.5lbs per week doesn't seem like much, but as you pointed out, that could potentially mean adding 100lbs to a big lift in a year!

 

[djeclipse]

Thanks for the encouragement,nice to see people actually following my journal lol.My back is sore as hell today,as it always is after wednesdays workout.In regards to OH squats yes they do fatigue my shoulders which could be affecting my push press,which is why I will change to front squats next week.

I have been thinking about my back squats and I think it is time that I ratchet them back to 2.5lb a week from now on.Obviously 5lb a week is far better but I am in this for the long term and with no rack I dont want to try my chances by making big jumps too quickly.This will probably happen until I get a power rack,which may be many months off.Going at 2.5lb a week doesnt worry me as it works out to 130b a year,say 100lb if unforseen mishaps occur which is still a solid increase in my opinion.If I can hit 315x5 olympic squat by october that would be excellent.

Deadlifts are beggining to slow down a bit now that I am getting used to them.I think that 5lb a week is a reasonable rate and I should be able to hit my goal of 385x5 by the end of the year with minimal issues,maybe even 405x5 if all goes well.

My plan may not be quite as exciting as slamming 10-20lb on lifts per week,but I figure I will be able to sustain slow,consistant progress over a long period which will add up over time.

Thats the way I have learned to look at it. Before I would have never dropped the weights like I did in my training for the SF 5x5 but I have learned to look at the big picture instead of the short term.

 

[asdfzxcv]

Friday 3/3/06 week ''15'' bodyweight 201lb

Squats
135x5
165x5
195x5
235x5
267.5x3
Today is the day in which the last 15weeks of fatigue caught up with me.Every set of squats from 195 upwards was challenging today,just couldnt get it right.I tried to do last weeks set of 3 and it felt even harder today then last week.I think I am going to take a week off next week,I will talk more about this at the bottom

Bench
95x5
115x5
125x5
150x5
170x2Fail
Things didnt get any better with the bench.I tried for 170x3,2.5lb up from last weeks set of 3 that I got with ease,but the 3rd rep just died.

Rows
N/A
Best I give these a miss

Today was a day that I would rather forget lol.Everything felt heavy today and I think it is clear that I need a week to recover after 15 weeks constant lifting.I have been sleeping 8+hours a day,eating well and yet I still feel tired most of the time.I am not angry by any means,we are after all human and can only take so much before something gives.I think that ramping the deadlift by 10lb a week for 10 weeks,coupled with the increases on the other lifts over 15 weeks took its toll on the CNS.

This coming week I am not going to be doing any heavy lifting,just fairly light stuff like light front squat,overhead squats with the bar and maybe some chin-ups/dips for the upper body.I am considering two different options in terms of continuing sf 5x5 after the break.The first is to just continue this run of the 5x5 without reseting and hopefully the fatigue will have dissapated enough to keep it going a bit.The second option is the start a fresh 5x5 run,ramping up to my records in week 3-4.The latter will probably be better,but I am curious as to what you people think?

I am going to implement a few changes into my next 5x5 run/continuation.Firstly I am replacing the rows with power cleans as I feel they are a better overall body workout.Wednesdays light squats are being changed to front squats,which seem to complement back squats nicely.Everything else will stay in place and my week will look like this.

Monday
Back squats
bench press
power clean

Wednesday
front squats
push press
deadlifts
chin-ups

Friday
Back squats
bench press
power clean

If anyone hasd any feedback please feel free to respond .

 

[carlsuen]

bout time u took some rest dude.. good luck.. you'll be alright.. maybe u should reramp them and hit PR's in week 3-4.. u have nothing to lose after all.. time is on your side dude.. you're only 20.. so just chill..

 

[djeclipse]

You've made some really great gains with your first run, and 15 weeks of PR's is really good. I had to reset after only 5 weeks of PR's.

I would suggest resetting your weights back 4 weeks instead of goign right back and trying for your PR's. I am in week 2 of my second run and have seemed to gain some size by taking the week of and starting over.

 

[asdfzxcv]

You've made some really great gains with your first run, and 15 weeks of PR's is really good. I had to reset after only 5 weeks of PR's.

I would suggest resetting your weights back 4 weeks instead of goign right back and trying for your PR's.I am in week 2 of my second run and have seemed to gain some size by taking the week of and starting over.

I will reset this time and start over,my body could use the rest.It is just hard from a mental perspective as I have been doing this run for nearly 4 months attaining many PR's.Carlsuen is definatly right,I do have time on my side so it is better I take it easy and recover rather then run myself into the ground.

 

[anotherbutters]

Something I wanted to try was to change the number of reps when I reset. It can get a bit boring doing 5's all the time, even when you're setting PR's. Changing the exercises a bit is a good idea.

How about doing 3x3 next week, as a bit of a deload and to see what they feel like?