My Single Factor 10 week progress

[donny43]

After 10 weeks of weekly load progression on all lifts apart from rowing my progression is starting to even out.

These are my results from the last 10 weeks
All weights are in KG
All these weights are for the last heaviest set of the 1x5
Squat
22/10/05 107.5
31/12/05 132.5 failed on the 5 rep

Glute Ham Raise (I did these on the Monday and Friday and on both days did 1x5)
22/10/05 Body weight
27/11/05 7kg with arms crossed
4/12/05 Reset back feet pads higher to make it a harder lift, Restarted with bodyweight
31/12/05 3.5 kg with arms crossed- failed on the 5the rep

Bench Press
22/10/05 100
31/10/05 115 was hard but could perhaps put on another 2.5 kg

Row
22/10/05 85
31/12/05 90 I stuffed these up starting to high and had to reset 4 weeks ago

Deadlift
24/10/04 120
27/12/05 142.5 Still OK feel I have heaps more to go on these, Maybe another 10 kg

Pullups
24/10/05 Could not do 5x5 with body weight
27/12/05 Work up to a max last set of 8.5 kg, Hard, had to really squeeze out last last rep

Military Press
24/10/05 60kg
27/12/05 70 kg Also hard but not as hard as the pullups.


Even though I still havent failed on my Deadlift all my other main lifts (Squat and Bench) I feel have reached or almost reached their current 5 rep max.
This is the first time ever I have done this type of full body training.
I have put on 5kg including some fat and people have remarked that I am looking alot wider from behind which is I think a good thing I think. They also say my ass is getting bigger- Thanks ATG Squats.
I now intend to run the dual Factor program for the 1st time the next 9 weeks to keep trying and get my maxes on the up.
My aim after this 9 week cycle is
Squat 145 (1x5)
Bench 125 (1x5)
Deadlift 160 (1x5)

After that I intend to do the Extended Russian Routine which can be found at http://freespace.virgin.net/jamie.k/russian.htm
It is half way down the page and the reason I want to try this is to work in the lower rep ranges for a cycle.

Any feedback on this plan would be appreciated

 

[EnderJE]

Good stuff!

 

[asdfzxcv]

Nice progress,how much did bodyweight change during the 9weeks?

 

[anotherbutters]

Congrats on the gains.

If you haven't stalled yet, I'd continue until you do. There's no point short-changing yourself.

After that, have you considered resetting the weights and changing the rep scheme? Ramp up and aim to match PRs in the new rep scheme on week 4, then continue. You should get a few weeks of PRs out of it before you stall again, which will be quicker than the one PR you're aiming for after 9 weeks of the DF. With 10 weeks of straight gains under your belt, you ought to be able to move quicker than the DF will allow you to.

asdf, he said 5kg bodyweight increase with some fat gain.

 

[asdfzxcv]

Sorry,missed that.

 

[donny43]

Congrats on the gains.

If you haven't stalled yet, I'd continue until you do. There's no point short-changing yourself.

After that, have you considered resetting the weights and changing the rep scheme? Ramp up and aim to match PRs in the new rep scheme on week 4, then continue. You should get a few weeks of PRs out of it before you stall again, which will be quicker than the one PR you're aiming for after 9 weeks of the DF. With 10 weeks of straight gains under your belt, you ought to be able to move quicker than the DF will allow you to.

asdf, he said 5kg bodyweight increase with some fat gain.

I dont think I am Short changing myself becase on the fridays for the triple sets for the various excersises they were fairly hard and I really did struggle to get the 4 reps for the squat today. I am pretty sure I am reaching my 5 rep max, besides there is only so far I can go for now.
The reason I want to try the DF is pre season for soccer starts next week but I will skip the first 2 months because I want to give the DF a go before I start the pre season. I will not be able to do df 5x5 and pre season training all at once, It will totally stuff me.
I will try the Russian routine routine while doing a pre season.
In the season I plan to lift twice a week.
Something like this
Squat 3x2
Power Clean 3x2
Bench 3x2