Phaded single factor 5x5.

[anotherbutters]

Wow, lots of good single factor advice from everyone in this thread! Every point that I might have commented on has already been picked up and addressed by someone.

It's nice to see someone with pretty decent lifts trying the SF. All I can say is good luck! I hope you get some decent mileage out of it. What are your goals? Are you bulking?

 

[Phaded]

really haven't set any goals.. to be honest i'm just gonna try out the program for a few months and see if i like it.. if not ill go back to my old no pain no gain regimine..

but thought i'd make a thread with some updated pics every week so people who diet bad like me and occasionally go out and have drinks can see the progress that can be accomplished with this program..

 

[Guinness5.0]

Something to consider is that you may need periodization at your level. Maybe. If you stall out quickly then I would say to consider a DF 5x5 before giving up on the ideas in the SF version. Basically, the 'best' program for you is dependent on where you're at now, not what has worked for others.

That said, I think it'll be great to see what someone with decent lifts gets out of SF - thus far it seems that most who've started it are not in the 300 pound bench club yet

 

[Phaded]

Tues

Squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Bench
135 x 5
185 x 5
225 x 5
250 x 5
280 x 5

Rows
155 x 5
165 x 5
175 x 5
190 x 5
200 x 5

Hypers
bw+25 x 15 x 2

Weighted Situps
bw+25 x 15 x 3

Chins
bw x 15 x 3

meal 1
protien shake

meal 2
whole rotessierie chicken
potato salad
1 glass of orange gatorade

meal 3
3 slices boars head turkey
2 slices whole wheat bread

meal 4
4 slices boars head turkey
2 slices whole wheat bread
spicy mustard

meal 5
2 slices turkey breast
3 spoons of potato salad
13 potato chips..

 

[Phaded]

Wed

Treadmill
15 min 4-5mph 4.5 incline

Stairmaster
10 min fatburner level 6

meal 1
1 thermorex
2 pieces whole wheat bread
honey

meal 2
4 gluceroll
6 inch deli sub double meat wheat bread
28 potato chips
2 glasses orange gatorade.

meal 3
6 inch deli sub double meat wheat bread
glass gatorade

meal 4
10 chicken wings
pitcher of miller lite

meal 5
bottle of jack daniels
potato chips
went clubbin

 

[Phaded]

THURS

Squat
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Incline
135 x 5
165 x 5
195 x 5
225 x 5
225 x 5

Deads
135 x 5
185 x 5
245 x 5
295 x 5
295 x 5

Standing OHP
135 x 10
135 x failure

Didn't have much time to get everything in today. Do abs with cardio tomomrow.

meal 1
2 thermorexin
chicken potpie
glass of gatorade

meal 2
2 slices bread
5 slices of boars head turkey
orange gatorade

meal 3
steak
mashed potatoes
asparagus

went out again drank alot of jack and coke.

 

[Phaded]

realized not many people who frequent the weightlifting area are platinum so uploaded the pic for non plats.. this was the end of week 2 will have a new pic this upcoming saturday..

 

[Phaded]

Re: Phaded single factor 5x5. Updated Pics..

End of week 2
bw 230.. 3 pounds up from last week.


SAT

Squat
135 x 5
185 x 5
225 x 5
275 x 5
300 x 3
225 x 8

Bench
135 x 5
185 x 5
205 x 5
245 x 5
295 x 3
225 x 8

Rows
155 x 5
165 x 5
175 x 5
190 x 5
205 x 3
175 x 8

Standing OHP
135 x 2 x 8

Ezbar Bicep Curls
95 x 8 x 3

Standing Hammer Curls
45 x 8 x 3

Dips
bw x failure x 3

Close Grip Bench
135 x 35 x 3 (didn't feel like putting on heavy weight prob. pointless that i even did this)

meal 1
3 thermorexins
chicken lo mein
fried rice

meal 2
sesame chicken
lemon lime gatorade

meal 3
2 cans albacore
3 slices whole wheat bread
can of mountain dew

 

[Phaded]

BACK FROM NYC

Thurs

Squats
135 x 5
185 x 5
225 x 5
275 x 5
305 x 5

Bench
135 x 5
185 x 5
225 x 5
265 x 5
295 x 5

Rows
155 x 5
165 x 5
175 x 5
190 x 5
205 x 5

Dip Press
320 x 8 x 3

Chins
Bw x 8 x 3

Weighted Situps
Bw x 8 x 3

Is this too much stuff

meal 1
10 chicken wings
4 rum and cokes

meal 2
protien shake
can of albacore

meal 3
cheesecake factory bang bang chicken and shrimp
20 jack daniels and water

went out to the club seriously drank a shitload 20 jd and water might be taking it lightly dunno how much i drank for real..

 

[Cynical Simian]

Is this too much stuff

If you're referring to the assistance work, chins might be better placed on Wednesday (or whatever is your "light day") as in the Dual Factor since you're already doing heavy rows here but don't have anything that hits lats/bis then. But like I mentioned before, whether or not it's hampering your progress on the other lifts is really the only criterion for judging assistance work.

If you're referring to meal 1, yes.