Another Single Factor 5x5 Journal

[blut wump]

I don't blame you. Listen to your knees most of all and your adductors.

I noticed that the book goes into a lot of detail about stance and form.

 

[anotherbutters]

Pre-journal dual factor summary

Below are the results of the dual factor I ran immediately before starting this single factor 5x5. I'm just adding it here so I can refer back to it. I was eating far too little (2200 - 2800 cals) for most of it and only started eating more on about week 7. Still, not bad gains!

             est | dual factor (23rd May - 25th Jul 2005) | est 
             5RM | 1   2   3   4   5   6   7    8     9   | 5RM 
----------------------------------------------------------------------
squat 3x3 |      |                 78  83  88   90.5  93  |     
squat 1x5 |  83  | 78  78  83  88F                        | 90 (8.4%)
squat 5x5 |      | 68  73  78F 78                         |     
----------------------------------------------------------------------
bench 3x3 |      |                 50  55  60.5 60F   60F |     
bench 1x5 |  50  | 38  43  50  55                         | 57.5 (15%)
bench 5x5 |      | 33  40  45  50                         |     
----------------------------------------------------------------------
dead 3x3  |      |                 105 110 115  117.5 120 |     
dead 1x5  |  100 |                                        | 115 (15%)
dead 5x5  |      | 75  85  95  105                        |     
----------------------------------------------------------------------
bodyweight|      | 67  67  67  67  67  67  69   70    71  |
----------------------------------------------------------------------

 

[anotherbutters]

Single factor summary so far

I'll post new copies of this chart once in a while. Here's the summary so far, starting from the 5RM estimates I made at the end of the dual factor above.

            est  | single factor (started 25 July 2005)
            5RM  | 1   2   3    4     5     6      | increase so far
---------------------------------------------------------------------
squat 1x5 | 90   | 83  88  90.5 93    50    60     | -30kg *
---------------------------------------------------------------------
bench 1x5 | 57.5 | 55  60  61   62.5  63.5F 63.5   | 6kg (10.4%)
---------------------------------------------------------------------
dead 1x5  | 115  | 110 115 120  122.5 125   127.5F | 10kg (8.7%)
---------------------------------------------------------------------
bodyweight|      | 72  72  73   73    74    75     |
---------------------------------------------------------------------

All weights in kg
F = failure
* changed to freeweight

 

[Jim Ouini]

Even though you've made some nice gains on all your lifts already, I think it'll be interesting to see if your progress is even better since you switched from smith to back squat i.e, they say squat drives everything so you may be in for even better gains.

 

[anotherbutters]

Yep, I'm free of my shackles, both metaphorically and physically!

On another note, whilst replying to |D_J^B_J|'s thread (way too much punctuation in there), I'm going to start tracking my bodyweight, with a view to adding 0.7kg per week. That's 40lbs in 6 months.

I'm going to run this program for all it's worth and plan on bulking until next spring. I've never weighed more than I am now (75kg, 165lb), so I'm looking forward to seeing the difference.

 

[blut wump]

That should be interesting. Whenever I've tried to bulk I've just gotten chubbier. I've been at my current weight, plus or minus a few pounds, throughout this year.

 

[Jim Ouini]

I went from 178 to 204 after back to back 5 x 5's and eating indiscriminately.

Now I'm down to 195 after watching my diet and doing some sled dragging (not seriously though, only 2-3 x week, so maybe not a factor).

I plan on Korte in 2 weeks and I plan to recalculate cals and try to get back to 205 or so but eating smarter this time.

 

[anotherbutters]

I have gone chubbier, there's no doubt about it, but my arms are up 0.5" and my chest and legs are up by over an inch since starting the single factor, so I'm not too worried, yet.

I'm trying to be sensible about it so I don't put on too much fat, but also don't short-change any gains in muscle. Any fat I put on now, I'm going to want to take off later.

The 'cannot wear' section of my wardrobe is getting bigger by the week

 

[blut wump]

I've split two pairs of shorts over the past fortnight. The first one was just wear and tear but the second pair went due to increased thigh size, or so I reckon. My thighs have significantly changed shape and size over the course of the Korte and the previous 5x5.

 

[anotherbutters]

The Blutterfly has started to hatch.