question about the 5x5 single factor

[1_more_rep]

ok i feel retarded for asking this question...but im in my second week doing the 5x5 single factor system or routine or whatever you'd like to call it...but i don't get this part for friday (medium day):

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple

what i've been doing is 4 sets of 5 for each of these...ignoring "triple" and "back-off" since i had no idea what they were...but i'm scared they might be something important to the routine that i should be doing in my workout...can anyone explain to me what 1 triple n back-off are?

thanks

 

[blut wump]

ok i feel retarded for asking this question...but im in my second week doing the 5x5 single factor system or routine or whatever you'd like to call it...but i don't get this part for friday (medium day):

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple

what i've been doing is 4 sets of 5 for each of these...ignoring "triple" and "back-off" since i had no idea what they were...but i'm scared they might be something important to the routine that i should be doing in my workout...can anyone explain to me what 1 triple n back-off are?

thanks

I can't think how better to explain it than what's in the description. Maybe you missed this paragraph.

Copied from:
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

 

[anotherbutters]

A couple of us are keeping single factor journals. Take a look at how we're changing the weights from workout to workout.

Here are my squat weights:

Week 2, Monday
63 x 5
68 x 5
75.5 x 5
80.5 x 5
88 x 5

Week 2, Friday
63 x 5 (same as Monday)
68 x 5 (same as Monday)
75.5 x 5 (same as Monday)
80.5 x 5 (same as Monday)
90.5 x 3 (the triple - 3 reps at a slightly higher weight than monday)
75.5 x 8 (same weight as third set, done for 8 reps)

Week 3, Monday
63 x 5 (same)
68 x 5 (same)
75.5 x 5 (same)
83 x 5 (increased just to even out the increases between sets)
90.5 x 5 (same weight as the triple on friday)

 

[marklm725]

good example

 

[blut wump]

Perfect

 

[1_more_rep]

cool - thanks alot guys