Phaded single factor 5x5.

[Phaded]

Stats. 6'1 227 bf 11-12% ..

been lifting hard about one years.. i've done one botched cycle of eq.. 4 weeks worth of 600 mg a week.. then stopped because of hairloss.. other than supplements and that botched cycle i'm all natural.. anyways on to the log..

MONDAY

Squats
145 x 5
185 x 5
225 x 5
265 x 5
305 x 5

Bench
145 x 5
185 x 5
225 x 5
250 x 5
280 x 5

BB Rows
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5

Hypers
bw+25 x 15 x 2


Decline Weighted Situps
bw+25 x failure x 3

 

[Phaded]

Tues

20 mins treadmill 5 mph 4.5 incline
20 mins stairmaster level 6 fatburner

 

[Phaded]

Wed

Squats
145 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Incline Bench
135 x 5
160 x 5
185 x 5
200 x 5
225 x 5

Deads
165 x 5
195 x 5
225 x 5
255 x 5
285 x 5

Smith Front Press
135 x 5
160 x 5
185 x 5
200 x 5
225 x 5
(should i not be doing the smith front presses? single factor i didn't see these as part of the lifts and i dont feel i'm really hitting my shoulders on any of the exercises i'm doing)

Decline Situps
3 x 15

Bicycles
3 x failure

 

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Thurs

Treadmill
20 min 4.0-5.5 mph 4.5 incline

Stairmaster
20 min fat burner level 6

 

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Fri

Squats
145 x 5
185 x 5
225 x 5
265 x 5
315 x 3

Bench
145 x 5
185 x 5
225 x 5
250 x 5
285 x 3

Rows
155 x 5
165 x 5
175 x 5
185 x 5
200 x 3

Standing Ezbar curls
90 x 8 x 3

Standing Dumbell Curls
40 x 8 x 3

Seated Cybex Concentration Curls
70 x 8 x 3

Hammerstrength Dip Press
270 x 8 x 3

Dips
Bw x failure x 3

Seems like alot for one day am I doing this day right?

 

[Phaded]

Ok i'm gonna be uploading a pic at the end of every week.. for personal reference and so you all.. if any.. can tell me if you are seeing improvements..

ill also be adding in my diet this week and its pretty bad..

 

[view]

that much bicep accesory work is not needed, but the rest of it looks pretty good. You should be pressing overhead with freewights, and not the smith. standing is also prefered to seated.

with the amount of wieght you are using, I would think it would be time to move to dual factor 5x5, but I will let the others chime in on that.

 

[Phaded]

i'm newbie to all this 5x5 so i thought single factor would be a better idea.. thanks and karma for the input bro..

 

[Cynical Simian]

A few notes based on what I and others have done with the single factor:

Wednesday: You can substitute standing press for incline bench and add chin-/pull-ups (like Wednesday on the Dual Factor).

Assistance work: Obviously, it's not the focus of the program, and there's some leeway in terms of what and how many exercises you do. You can spread it out over the days pretty much however you want; just make sure it doesn't interfere with the compound lifts. Sticking to one assistance exercise per bodypart on a given day might be a good way to go (e.g. put dips and tri extensions on different days if you want to keep both).

Edit: You might also want to check out anotherbutters's journal to see what a run of the program looks like.

 

[Phaded]

is it recommended to sub standing press for incline.. i'm actually enjoying the incline bench press.