Phaded single factor 5x5.

[Numani]

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

its usually an either or situation.

but keep them both in if you want. when your bench press stalls I would drop one of them straight away and re-ramp. until then enjoy.

 

[Guinness5.0]

Jsut a note on weight selection: you want to dtart conservatively. If the weights you're using are tough now, it can hamper the program. Madcow generally advises aiming for your current 5 rep PR during week 4 so you've got three weeks to build 'momentum'.

Maybe you already factored that in, but it is probably the most common error so I figured I'd mention it.

Also, the program calls for a backoff set of 8 on Friday.

And How's your squats coming? You had mentioned difficulty with ATF's - are they comnig along? Good luck with the program. If you eat, you'll grow off this.

 

[Phaded]

these lifts are all relatively light for me.. besides the squat.. i can hit 315 x 5 on bench press.. and 350 x 5 on dl.. only one ill be having problems with is squat because i've never done squat off a smith rack but it seems i'm coming along.. if i can't hit 315 x 5 this week with ease i'm gonna do 315 x 5 again next week.. i also haven't mentioned that i didn't write down my first week of the 5x5 above is my 2nd week and now i'm starting my 3rd week..

 

[Phaded]

what exactly is a backoff set of 8?

 

[Guinness5.0]

It's a light set done for 8 reps. It's just to get some extra volume in after the triple. I wanna sya you use the weight from set 3 bot I'm not sure...

 

[Phaded]

so its a 6th set?

 

[Cynical Simian]

so its a 6th set?

Yup. FYI, in the original Single Factor writeup, it's 8 reps for all three compound lifts, but in the version on his website, MC changed it to 9 and 10 on bench and rows, respectively. I don't think it'd make much of a difference which you choose to do.

 

[Phaded]

one more thing.. do increase all weight each week.. or am i just increasing the max out 5th set every week..

 

[Phaded]

Mon

Treadmill
4 - 5mph 4% incline 15 mins

Stairmaster
Fat burner level 6 15 mins

meal 1
protien shake
2 slices whole wheat with honey

meal 2
whole rotesseirie chicken
2 glasses of orange gatorade

meal 3
bowl oh maryjane
publix whole philly cheesesteak sub
2 glasses orange gatorade.

 

[Cynical Simian]

There's no set protocol for increasing the warm-up set weights, but you shouldn't increase them at the same pace as the top set. You essentially do them by feel, trying to keep the jumps approximately evenly spaced and the weights/difficulty in proportion to your increasing strength. So if you add 10 pounds to your squat in a given week, you might, for example, keep the bottom set the same but add 5 pounds to the second and third and 5/10 to the fourth. anotherbutters's journal would be a helpful reference for this.