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anotherbutters
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Your new avatar's terrible BTW 
Is it you? You look like a young bill gates 
Bring back the pooch!
Is it you? You look like a young bill gates Bring back the pooch!
Another Single Factor 5x5 Journal
- Thread starter anotherbutters
- Start date
anotherbutters
New member
I just had a thought. If I'm going to drop my weights and work back up to my PR weights in four weeks time, I might as well make the most of it and load up a bit over the next four weeks, as though it was the DF.
Even if it's just 3x5 at the top weight for the next few weeks.
Just an idea.
Even if it's just 3x5 at the top weight for the next few weeks.
Just an idea.
anotherbutters
New member
Yet another change of plan... 
As mentioned above, I want to try loading up over the next 3-4 weeks. This is undeniably dual factor, but I'm going to transition the intensity phase into the single factor and run it for as long as I can until I plateau again. I'm going to base the sets/reps on the SF, mainly so that I can transition the intensity phase back into the SF more easily.
Using my 100kg squat as an example, the tonnage for a standard DF load/deload would be:
5x5: 60x3, 80x3, 100x5x5 = 2920
3x3: 60x3, 80x3, 100x3x3 = 1320
The SF ramping 1x5 I've been doing is half way between the two:
1x5: 60x5, 70x5, 80x5, 90x5, 100x5 = 2000
So I aim to hit around 2920 for the next 3-4 weeks, then drop to around 1320 for 3-4 weeks, then work my way back up to 2000. Here's how I'll do the load and deload/intensity:
1x5 load: 60x5, 70x5, 80x5, 90x5, 100x3x5 = 3000
1x5 deload: 60x3, 70x3, 80x3, 90x3, 100x5 = 1400
The deload/intensity phase is just a ramping 1x5 with the warmup sets cut short, so I can easily transition from that to a full 1x5 by adding a rep from week to week.
My reasoning for all this? I'm hoping this will give me a better kick start into the next set of SF gains. And I want to do a bit of volume work for a while. And I like change
As mentioned above, I want to try loading up over the next 3-4 weeks. This is undeniably dual factor, but I'm going to transition the intensity phase into the single factor and run it for as long as I can until I plateau again. I'm going to base the sets/reps on the SF, mainly so that I can transition the intensity phase back into the SF more easily.
Using my 100kg squat as an example, the tonnage for a standard DF load/deload would be:
5x5: 60x3, 80x3, 100x5x5 = 2920
3x3: 60x3, 80x3, 100x3x3 = 1320
The SF ramping 1x5 I've been doing is half way between the two:
1x5: 60x5, 70x5, 80x5, 90x5, 100x5 = 2000
So I aim to hit around 2920 for the next 3-4 weeks, then drop to around 1320 for 3-4 weeks, then work my way back up to 2000. Here's how I'll do the load and deload/intensity:
1x5 load: 60x5, 70x5, 80x5, 90x5, 100x3x5 = 3000
1x5 deload: 60x3, 70x3, 80x3, 90x3, 100x5 = 1400
The deload/intensity phase is just a ramping 1x5 with the warmup sets cut short, so I can easily transition from that to a full 1x5 by adding a rep from week to week.
My reasoning for all this? I'm hoping this will give me a better kick start into the next set of SF gains. And I want to do a bit of volume work for a while. And I like change
anotherbutters
New member
Week 16, Wednesday
I'm going to start the loading phase today and run it over the next three weeks.
1. Light freeweight back squats (kg)
bar x 18 ....... warmup
40 x 9 .......... warmup
60 x 5
70 x 5
80 x 5
80 x 5 ................ (176lb)
2. Deads (kg)
50 x 9 .......... warmup
75 x 5
85 x 5
95 x 5
110 x 5
122.5 x 5 ................ (270lb)
122.5 x 5
117.5 x 5 ............... lowered the weight
3. Military Press (kg)
bar x 9 ......... warmup
27.5 x 5
30 x 5
32.5 x 5
36 x 5
40 x 5 ............. (88lb)
40 x 5
40 x 5
4. Pullups
BW x 2
BW x 2
Comments
Terrible workout. Today was just one of those days where everything went wrong. I started the workout on an empty stomach. I then realised I'd set my first set of weights far too high as part of this dual factor loading phase. Deadlifts tore my hands up and I had to lower the weight. I still found the last set hard.
Military press was ok, but pullups were a complete shock to me. I could barely do one rep.
Jumping into a loading phase straight after a week off now seems like a silly thing to do, but I'm going to carry on. I need to rethink the weights and lower them to something more manageable so I can get the volume in.
Edit: I forgot to add, my left hand has been stiff every morning since I used the gripper on Saturday, even today. For the first couple of minutes after I wake, it's quite hard to bend my fingers, then they loosen up and they're ok for the rest of the day. I must have overdone it by quite a bit on the gripper. My grip on deadlifts was quite bad today.
I'm going to start the loading phase today and run it over the next three weeks.
1. Light freeweight back squats (kg)
bar x 18 ....... warmup
40 x 9 .......... warmup
60 x 5
70 x 5
80 x 5
80 x 5 ................ (176lb)
2. Deads (kg)
50 x 9 .......... warmup
75 x 5
85 x 5
95 x 5
110 x 5
122.5 x 5 ................ (270lb)
122.5 x 5
117.5 x 5 ............... lowered the weight
3. Military Press (kg)
bar x 9 ......... warmup
27.5 x 5
30 x 5
32.5 x 5
36 x 5
40 x 5 ............. (88lb)
40 x 5
40 x 5
4. Pullups
BW x 2
BW x 2
Comments
Terrible workout. Today was just one of those days where everything went wrong. I started the workout on an empty stomach. I then realised I'd set my first set of weights far too high as part of this dual factor loading phase. Deadlifts tore my hands up and I had to lower the weight. I still found the last set hard.
Military press was ok, but pullups were a complete shock to me. I could barely do one rep.
Jumping into a loading phase straight after a week off now seems like a silly thing to do, but I'm going to carry on. I need to rethink the weights and lower them to something more manageable so I can get the volume in.
Edit: I forgot to add, my left hand has been stiff every morning since I used the gripper on Saturday, even today. For the first couple of minutes after I wake, it's quite hard to bend my fingers, then they loosen up and they're ok for the rest of the day. I must have overdone it by quite a bit on the gripper. My grip on deadlifts was quite bad today.
Last edited:
anotherbutters
New member
I find deadlifts as hard on my hands as my back because my grip strength is only just up to the job. I suspect yesterday was hard because my grip was even worse because of overdoing it with the Ivanko gripper at the weekend. My left hand is weaker than my right and it's the left that suffers - skin on the fingers rolling up. I even have marks on my little finger today.
My left hand was stiff again this morning. At first, I wonder if I can flex it at all, but it goes ok after a few minutes of waking. It's ok now, an hour later, but I can still feel a mild ache as though I've given it a workout. I'll give the gripper a miss this weekend.
I have straps, but I prefer not to use them. I always wonder whether it would have been better to do so.
I don't know what happened with pullups. I'm only about 3lb heavier than last time I did them. It's probably the combination of not eating much, doing more reps of deadlifts and coming back after a week off. It was just one of those days. I'm hoping things will get easier next week as my fitness builds.
My left hand was stiff again this morning. At first, I wonder if I can flex it at all, but it goes ok after a few minutes of waking. It's ok now, an hour later, but I can still feel a mild ache as though I've given it a workout. I'll give the gripper a miss this weekend.
I have straps, but I prefer not to use them. I always wonder whether it would have been better to do so.
I don't know what happened with pullups. I'm only about 3lb heavier than last time I did them. It's probably the combination of not eating much, doing more reps of deadlifts and coming back after a week off. It was just one of those days. I'm hoping things will get easier next week as my fitness builds.
blut wump
New member
Give yourself a light friday workout and come back fresh on Monday. After a layoff I always give myself a couple of easy workouts. Don't forget that this is meant to be fun.
Regarding the grippers, treat a gripper workout like anything else. Do suitable warmups, for which your adjustable gripper is ideal, and then do working sets and progress week to week.
Regarding the grippers, treat a gripper workout like anything else. Do suitable warmups, for which your adjustable gripper is ideal, and then do working sets and progress week to week.
anotherbutters
New member
You read my mindblut wump said:
I did warmup with the gripper. I just went a bit mad with it after that. Lesson learnt!
----------
Back on week 11, when I said I wasn't happy with my bodyfat, my measurements were:
Chest: 39 1/4"
Right arm: 14"
Right leg: 24 1/2"
Belly: 36.5"
Weight: 79kg
Today, I'm:
Chest: 40"
Right arm: 14 1/8"
Right leg: 25"
Belly: 38"
Weight: 82kg
I've dropped my calories down a bit since week 11, but I still feel as though I'm getting bigger too quickly around the midriff. I haven't added any cardio, like I probably should have. I like the idea of doing some GPP work, but the idea of dragging a sled around the park in public doesn't appeal!
Week 1 stats from 3.5 months ago:
Chest: 37 1/2"
Right arm: 13"
Right leg: 22.5" (probably measured in a different place though)
Belly: 33 3/4"
Weight: 72kg
anotherbutters
New member
Whenever I mention weights and measurements, they're always taken first thing in the morning before eating. Now, at 6pm, my belly measures 39 1/2" and I'm up to 84kg. I look pregnant, lol. I have that cutting feeling again.
Like BW said, this should be fun. I put a lot of effort into eating right, working out well and sleeping enough, but the extra muscle I've built is totally eclipsed by the tyre round my waist. I regret putting on 1.5lb per week for the first 10 weeks now.
But, that said, I also don't want to stop putting on muscle and getting stronger. I could do this DF run on maintenance calories (decrease food a little/increase cardio a lot) and see whether I can still put on a bit of muscle whilst taking off a bit of fat. Or I could go all out and cut properly for 8 weeks, foregoing any extra muscle and really attacking the fat.
Just a few thoughts. I'm indecisive as ever. If I cut, it wouldn't be down to where I can see my abs, just down enough so I can start bulking again, but a bit slower this time.
Like BW said, this should be fun. I put a lot of effort into eating right, working out well and sleeping enough, but the extra muscle I've built is totally eclipsed by the tyre round my waist. I regret putting on 1.5lb per week for the first 10 weeks now.
But, that said, I also don't want to stop putting on muscle and getting stronger. I could do this DF run on maintenance calories (decrease food a little/increase cardio a lot) and see whether I can still put on a bit of muscle whilst taking off a bit of fat. Or I could go all out and cut properly for 8 weeks, foregoing any extra muscle and really attacking the fat.
Just a few thoughts. I'm indecisive as ever. If I cut, it wouldn't be down to where I can see my abs, just down enough so I can start bulking again, but a bit slower this time.
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