Please Scroll Down to See Forums Below Nope. Might have caught it earlier. Still this is likely a lot more than you are used to with only 1 top set. It will have a noticable effect. Better to warm up faster, handle your heavy weight and then back off if you need extra volume. If you fatigue yourself before working with straight sets it's no good.anotherbutters said:
Another Single Factor 5x5 Journal
- Thread starter anotherbutters
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anotherbutters
New member
Understood. Thanks.
I'll drop the weights more and switch to a flat 5x5 for the loading phase then.
Any comments on the idea of transitioning from the intensity phase into the SF? I'm not sure whether I ought to keep the volume low for the entirety of the intensity phase or start to add a rep a week from week 6 to slowly bring the volume back up to SF levels. I'm erring on the side of the former.
I'll drop the weights more and switch to a flat 5x5 for the loading phase then.
Any comments on the idea of transitioning from the intensity phase into the SF? I'm not sure whether I ought to keep the volume low for the entirety of the intensity phase or start to add a rep a week from week 6 to slowly bring the volume back up to SF levels. I'm erring on the side of the former.
Last edited:
anotherbutters
New member
It's better than yesterday, but I can still feel it when I start to bend over to touch my toes. Ouch - and when I stand up before trying to touch my toes. I'd hate to lose another week of training, but it doesn't make sense to squat or deadlift today. It doesn't hurt all the time, just when I, well, move 
I'm not sure whether doing military press will be pushing it.
My left hand's still bad too, specifically the fingers. They were so stiff when I woke, I couldn't get my fingertips any closer than half an inch away from my palm. Hardly what you'd call a cast iron grip. It was ok once I got the blood flowing.
Thanks for asking.
I'm not sure whether doing military press will be pushing it.My left hand's still bad too, specifically the fingers. They were so stiff when I woke, I couldn't get my fingertips any closer than half an inch away from my palm. Hardly what you'd call a cast iron grip. It was ok once I got the blood flowing.
Thanks for asking.
anotherbutters
New member
Week 17, Wednesday
Bodyweight: 81kg/178lb
1. Military Press (kg)
bar x 3 x 9 ......... warmup
30 x 5
40 x 5 ............. (88lb)
40 x 5
40 x 5
35 x 5
35 x 5
Comments
My back's better, but not up to squatting, deadlifting or pullups
I was going for a flat 5x5 at 40kg on MP, but decided it was too heavy as a starting weight for a loading period, so dropped it to 35kg. I hate this. My 5RM was 46kg 3 weeks ago.
This was a pretty futile workout. I didn't even break a sweat. My last good workout was 3 weeks ago today. Hopefully things will come together next week. This is depressing.
Bodyweight: 81kg/178lb
1. Military Press (kg)
bar x 3 x 9 ......... warmup
30 x 5
40 x 5 ............. (88lb)
40 x 5
40 x 5
35 x 5
35 x 5
Comments
My back's better, but not up to squatting, deadlifting or pullups
I was going for a flat 5x5 at 40kg on MP, but decided it was too heavy as a starting weight for a loading period, so dropped it to 35kg. I hate this. My 5RM was 46kg 3 weeks ago.
This was a pretty futile workout. I didn't even break a sweat. My last good workout was 3 weeks ago today. Hopefully things will come together next week. This is depressing.
Jim Ouini
New member
Sorry to hear that, I feel your frustration.
Seems like you're trying to lift while injured and expecting 'non-injured' results. Maybe better to heal up, do some fun lifts if you feel up to it, and then start anew. You've already got a nice base to work off of when you get back to it.
Seems like you're trying to lift while injured and expecting 'non-injured' results. Maybe better to heal up, do some fun lifts if you feel up to it, and then start anew. You've already got a nice base to work off of when you get back to it.
anotherbutters
New member
Ok, I'm open to suggestion for what I should do next week.
First off, I decided to drop the weights and ramp up again. Then I decided to turn it into a dual factor and use that ramping up time as a loading period. Now I realise just how much I have to drop the weights to get the loading period started, I'm not so sure I like it. I'm also not confident about jumping into high volume after having lost a lot of conditioning from so many missed or partial workouts.
I also read Glenn's post earlier tonight about just changing something when you stall. If you're doing 1 max set, try 3, if you're doing 3, try 1. Change anything, just change something. I really liked that. In fact, I frickin loved it! It's so simple and I think I understand why it works, even though he didn't go into it. I've fallen into the trap of making things more complicated than they need to be.
First off, I decided to drop the weights and ramp up again. Then I decided to turn it into a dual factor and use that ramping up time as a loading period. Now I realise just how much I have to drop the weights to get the loading period started, I'm not so sure I like it. I'm also not confident about jumping into high volume after having lost a lot of conditioning from so many missed or partial workouts.
I also read Glenn's post earlier tonight about just changing something when you stall. If you're doing 1 max set, try 3, if you're doing 3, try 1. Change anything, just change something. I really liked that. In fact, I frickin loved it! It's so simple and I think I understand why it works, even though he didn't go into it. I've fallen into the trap of making things more complicated than they need to be.
blut wump
New member
Prilepin's table can be a good guide to sets and reps when you want to mix things up. The essense is to keep trying to progress until you decide to take a deliberate step backwards to reramp.
As for next week? In your situation, I'd probably take a reconditioning week. Drop the weights down to about 50% of your 1RM and work some low-rest high-rep sets. Think of yourself as starting a fresh program the following week.
As for next week? In your situation, I'd probably take a reconditioning week. Drop the weights down to about 50% of your 1RM and work some low-rest high-rep sets. Think of yourself as starting a fresh program the following week.
anotherbutters
New member
Woohoo! I got myself a new job!
I've missed lots of meals and protein over the past week or so as I've been travelling around between interviews. I can finally get back on track. I've probably lost a couple of pounds from last week.
It's been a long day and the last thing I want to do right now is work out. It's Friday night and there's a beer waiting for me somewhere (I know, I'll only have a couple )
Gotta love a 20% payrise
Oh, my back's feeling a lot better now BTW.
I've missed lots of meals and protein over the past week or so as I've been travelling around between interviews. I can finally get back on track. I've probably lost a couple of pounds from last week.
It's been a long day and the last thing I want to do right now is work out. It's Friday night and there's a beer waiting for me somewhere (I know, I'll only have a couple
)Gotta love a 20% payrise
Oh, my back's feeling a lot better now BTW.
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