Question on madcow's dual factor 5x5

[RipStone]

I figured out my 5 RM's for all my lifts this week.

5 rep maxes:
-squat: 220lbs
-bench: 170
-deadlifts: 245
-row: 135
-chins: BW+15
-overhead press 110

Now if somebody would please help me estimate where I should start for week 1 I would really appreciate it. What confuses me is how to differenate the weight to use for a 1x5 day. vs a 5x5 day. Like if I used X weight for a 1x5 day what weight should I use for a 5x5 day. For example...


week 1

mon:
squat(do this weight)
bench(do this weight)
row(do this weight)

wed:
squat(do this weight)
deadlifts(do this weight)
overhead press(do this weight)
chins(do this weight)

fri:
squat(do this weight)
bench(do this weight)
row(do this weight)

I would like to see some numbers kinda like in this post...

http://www.elitefitness.com/forum/showpost.php?p=4652618&postcount=211

Thanks so much for any help.

 

[anotherbutters]

You won't be able to do 5x5 with the same weight as your 5RM, so the 5x5 weight is going to be a bit less. How much less is probably quite individual, so just make a guess. Plug those weights into week 3. Work back for weeks 2 and 1. Add a bit for week 4.

For example, your squat 5RM is 220, so something like

squat 1x5 ..... 190 .... 205 .... 220 ... 230
squat 5x5 ..... 170 .... 190 .... 205 ... 215

Do the same for bench and rows. Remember it's 5x5 for deads and press. Just play pullups by ear. You'll be pretty exhausted by the end of the Wednesday workout

 

[RipStone]

You won't be able to do 5x5 with the same weight as your 5RM, so the 5x5 weight is going to be a bit less. How much less is probably quite individual, so just make a guess. Plug those weights into week 3. Work back for weeks 2 and 1. Add a bit for week 4.

For example, your squat 5RM is 220, so something like

squat 1x5 ..... 190 .... 205 .... 220 ... 230
squat 5x5 ..... 170 .... 190 .... 205 ... 215

Do the same for bench and rows. Remember it's 5x5 for deads and press. Just play pullups by ear. You'll be pretty exhausted by the end of the Wednesday workout

thanks that helps a lot.

so for 5x5 squat i will not exceed my current 5 RM. but how about for 5x5 bench, rows, and deadlifts? should i try to exceed my current 5 RM? or just do this for 1x5?

 

[anotherbutters]

To be honest, your weights are pretty similar to mine and I'm making great progress on the single factor. If you've been lifting less than a couple of years and can still make gains by throwing a little bit more on the bar each week, try the SF rather than DF. It'll be quicker. I don't expect to have to use the DF until my weights are quite a lot higher.

To answer your question, the purpose of the first four weeks is to get the volume in, not to set PRs. It's important to get all the reps in, even if it means dropping the weight a little. The aim is to set PRs in weeks 8/9, when you're doing much less volume and you've recovered from the fatigue built up in the first four weeks.

The weights used for the 5x5 and 1x5 can go up independently. You might find that you're happy to add 10lb to your 1x5 squat one week, but only 5lb to your 5x5 squat because it's burying you. Doing a 5x5 with the previous week's 1x5 weight isn't indicative of anything useful.

Give some thought to the single factor 5x5 though. If you don't need to load up and deload to get stronger, there's no point doing it as it'll only slow you down.

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

 

[RipStone]

To be honest, your weights are pretty similar to mine and I'm making great progress on the single factor. If you've been lifting less than a couple of years and can still make gains by throwing a little bit more on the bar each week, try the SF rather than DF. It'll be quicker. I don't expect to have to use the DF until my weights are quite a lot higher.

To answer your question, the purpose of the first four weeks is to get the volume in, not to set PRs. It's important to get all the reps in, even if it means dropping the weight a little. The aim is to set PRs in weeks 8/9, when you're doing much less volume and you've recovered from the fatigue built up in the first four weeks.

The weights used for the 5x5 and 1x5 can go up independently. You might find that you're happy to add 10lb to your 1x5 squat one week, but only 5lb to your 5x5 squat because it's burying you. Doing a 5x5 with the previous week's 1x5 weight isn't indicative of anything useful.

Give some thought to the single factor 5x5 though. If you don't need to load up and deload to get stronger, there's no point doing it as it'll only slow you down.

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

thanks for the great and honest feeback.

i have been giving it some thought and after talking to a few people i trust i decided to go with the SF version. hopefully this will help me keep pushing my strength up quicker. again, thanks for the help. i am gonna start a journal tommorow.

 

[Guinness5.0]

i am gonna start a journal tommorow.

Wow the admins. may need to start a sub-forum for journals

 

[anotherbutters]

Nah, just single factor journals

 

[anotherbutters]

i have been giving it some thought and after talking to a few people i trust...

You don't trust me then?

 

[RipStone]

You don't trust me then?

Why would I trust a South Park charachter?

jk. Naw man, you helped a lot. Your posts are always very informative.