Single Factor 5x5 Questions

[dosteov]

I was going to give 5x5 a try. I'm 33 and have been seriouslly training for 2 years. My max lifts are. None of my lifts haven't gone up in 6 months so I need to change it up.

Squats 225x5
Bench 205x4
Standing Military 135x5
BentOverRow 155x5

I was going to hit MadCow's Single Factor:

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

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
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each

I plan on substituting barbell row for powerclean and deadlift for high pulls. I basically have 2 questions... How come there seem to be no exercise that is hitting the shoulders (like standing military)? Also for the Friday workout, what is meant by "1 triple, back-off"?

Thanks all...

 

[hspadda]

a triple is the weight you can handle for 3 reps

so if your bench is 300lbs for 5 reps, on fridays workout you would probably get 305lbs for 3 reps.

The triple is 3 reps then the back off is the 3rd set you did for 8 reps

So assumin you did this:

220 x5
240 x5
260 x5
280 x5
305 x3
260x8

Your 3rd set which was 260 would be repeated for 8 reps

 

[Protobuilder]

^^ Exactly.

How come there seem to be no exercise that is hitting the shoulders (like standing military)?

Most people swap standing military for Wednesday's incline press. Plus, flat pressing will hit the shoulders too.

 

[dosteov]

Thanks guys...Was reading people's journals and saw them do that substitution.

One last question. How long are you supposed to run the Single Factor program for? There isn't a deloading and intensity phase like there is in the Dual Factor?

 

[Protobuilder]

Right. That's the distinguishing factor between SF & DF, the thought being you don't NEED to overreach & then deload (DF) if you can make progress weekly (even bi-weeky). IOW, if you can set PRs each week (or twice a week) using the SF version, then go for it! Notice that the DF version has you setting PRs every few weeks or so rather than the SF where you shoot for PRs weekly, and run that string of PRs as long as possible.

As far as how long you can run SF, it depends on how long you can make progress in a linear fashion. For some, that may be a year or more. For other (including myself apparently), that's been about 3-4 mo's.

 

[dosteov]

Right. That's the distinguishing factor between SF & DF, the thought being you don't NEED to overreach & then deload (DF) if you can make progress weekly (even bi-weeky). IOW, if you can set PRs each week (or twice a week) using the SF version, then go for it! Notice that the DF version has you setting PRs every few weeks or so rather than the SF where you shoot for PRs weekly, and run that string of PRs as long as possible.

As far as how long you can run SF, it depends on how long you can make progress in a linear fashion. For some, that may be a year or more. For other (including myself apparently), that's been about 3-4 mo's.

Ah got it. What does IOW stand for? I assume PR stands for Personal Record? Is this training method that good that you will see personal records set every week?

 

[Protobuilder]

IOW = "in other words"

About PRs -- it depends on how experienced you are. If you're like most people on the 'net, then yes, you probably can set PRs every week (if not twice a week) on the SF 5x5. How long you can ride that out depends again on how experienced you are (i.e., total noobs make more progress than guys who've been lifting hard for years). I was lifting (after a 3 year break) for about 8 mo's before starting SF 5x5 and I set PRs at least once a week for about 12 weeks give or take.

 

[anotherbutters]

The PRs are small ones, say 2-3% per week. The idea is that you add a little bit to the bar each week, trying to continue for as long as possible. The small increases soon add up if you manage to keep going for a few weeks. Take a look at the micro-loading solutions page from the new 5x5 site: http://www.geocities.com/elitemadcow1/Topics/Microloading.htm

People usually bulk when they're running the program too, so the extra muscle mass helps with setting PRs.

 

[dosteov]

The PRs are small ones, say 2-3% per week. The idea is that you add a little bit to the bar each week, trying to continue for as long as possible. The small increases soon add up if you manage to keep going for a few weeks. Take a look at the micro-loading solutions page from the new 5x5 site: http://www.geocities.com/elitemadcow1/Topics/Microloading.htm

People usually bulk when they're running the program too, so the extra muscle mass helps with setting PRs.

Thanks butters...How long did you stay on the program for and did you see consistent gains throughout?

 

[anotherbutters]

I think it was 13-14 weeks, probably 10 of which I set PRs in. The first 3-4 were just settling in weeks. The gains were fairly consistent. There was the odd failure here and there, but every lift went up by a fair amount.

Here's the progress table I drew up towards the end: http://www.elitefitness.com/forum/showpost.php?p=5431516&postcount=265

I can't believe that was in October and I've made no progress since (due to injury, nothing to do with the program)