young_squatters Single Factor 5x5 Journal

[young_squatter]

Ive been doing dual factor before this and have not seen really great results, been only lifting seriously for 6 months, right now im 6 foot 160lbs. I will be starting this routine on monday, We will see how it goes.

Starting lifts
Full Squats 205x6
Bench Press 135x5
Deadlift 240x5
Barbell Rows- Unknown never done them parallel so i will be starting them this week.
Military Press-75x5 Weak lift


Monday: Heavy Day
Full Squats 5x5
Bench Press 5x5
Bent Over Rows 5x5
Sit ups 4 sets
Weigted Hypers 2 sets

Wed: Light Day
Squat 5x5
Military Press 4x5
Deadlifts 4x5
Sit ups 3 sets

Friday: Medium Day
Squats 4x5 with one triple, back off
Bench 4x5 With one triple, back off
Bent Over Rows 4x5 with one triple
Close grip bench 3x5-8
Triceps and Biceps 3x8 each

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight will be increased evenly from your first to last set.

On light day, I will Squat the first 3 sets of 5 just as I did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight might be added. Military Press is done working up to a top set of 5.

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 I did for my fifth set on Monday. the goal is to come back the following Monday and get the same weight for 5 reps that I got for 3 reps the Friday before. After the big triple, I will drop back to the weight I used for your 3rd set and try to get eight reps

 

[Guinness5.0]

Cool bro. Your military isn't THAT far out of line with your BP. It'll come up. Are you starting conservatively? I would advise doing so, as starting right around your current PRs may be asking a bit much. Just a thought.

Good luck. Eat big.

 

[young_squatter]

Cool bro. Your military isn't THAT far out of line with your BP. It'll come up. Are you starting conservatively? I would advise doing so, as starting right around your current PRs may be asking a bit much. Just a thought.

Good luck. Eat big.

Yeah im starting conservative to get used to the program and then set pr in 2 or 3 weeks. Thanks

 

[Anthrax Invasion]

Start light with the rows, just to be sure you don't hurt yourself. Try to get a video or have someone watch your form. Someone that knows how to do them. They're a great exercise, but can really strain your lower back if you're not ready for 'em.

Jesus, another single-factor journal haha. Dammit, Butters, what have you done?

 

[young_squatter]

Start light with the rows, just to be sure you don't hurt yourself. Try to get a video or have someone watch your form. Someone that knows how to do them. They're a great exercise, but can really strain your lower back if you're not ready for 'em.

Jesus, another single-factor journal haha. Dammit, Butters, what have you done?

No body at my gym does barbell rows the correct way, everyone does them at a 45 degree angle.

So ill try to get the form down good and try to feel the exercise in my back. Hope single factor works well.

 

[anotherbutters]

Jesus, another single-factor journal haha. Dammit, Butters, what have you done?

Best of luck, young_squatter!

 

[young_squatter]

Best of luck, young_squatter!

Thanks, Hey I love your journal man, I looked at the whole thing before I decided to start this program, you made great gains.

 

[wooldog]

I was new to 90degree bb rows when I started the 5x5. I haven't increased the weight that much from week to week. But my body has responded very well to them. I would say focus on getting the form down, then worry about increasing weight.

Don't worry if you don't increase the weight week to week. You can still make good gains in mass.

 

[young_squatter]

I was new to 90degree bb rows when I started the 5x5. I haven't increased the weight that much from week to week. But my body has responded very well to them. I would say focus on getting the form down, then worry about increasing weight.

Don't worry if you don't increase the weight week to week. You can still make good gains in mass.

Alright thanks.

 

[young_squatter]

Here is my diet, just thought i post it

Monday

Meal1:8:40-9:00
1 whole egg 70 calories, 6 protien, 0 carbs, 4.5 fat
3 egg beaters 90 calories, 18 protein, 3 carbs, 0 fat
100 grams oats 375 calories, 12.5 protein,67 carbs,7.5 fat
1/4 cup cc 45 calories, 8 protein, 2 carbs, 0.5 fat
1 ser fruit 50 calories, 0 protein, 12 carbs, 0 fat

Total Calories-630
Total Protein-44
Total Carbs-84
Total Fat-12.5

Class:9:00-9:50

Lift Weights 10:15-11:15

Meal2ost Workout 11:30-11:50
1.5 scoop whey protein 165 calories,34 protein, 3 carbs, 2 fat
100 grams oats 375 calories, 12.5 protein,67 carbs,7.5 fat
50 grams of strawberries 50 calories, 0 protein, 12 carbs, o fat

Total Calories-590
Total Protein-46.5
Total Carbs-82
Total Fat-9.5

Class:1:00-1:50

Meal3:2:30-3:00
4 oz. lean beef 140 calories, 23 protein, 0 carbs, 4.5 fat
2 Ser.EggBeaters 60 calories,12 protein, 2 carbs, 0 fat
80 grams Oats 300calories,10 protein,54carbs, 6 fat



Total Calories-500
Total Protein-45
Total Carbs-56
Total Fat-10.5

Meal4:5:30-6:00
1 pack tuna 90 calories, 19 protein, 1 carb, 1 fat
1/2 cc 90 calories, 16 protein, 4 carb, 1 fat
80 grams oats 300 calories, 10 protein,54 carbs, 6 fat


Total Calories-480
Total Protein-45
Total Carbs-59
Total Fat-8

Meal5:8:00-8:10
1 whole egg 70 calories, 6 protien, 0 carbs, 4.5 fat
3 egg beaters 90 calories, 18 protein, 3 carbs, 0 fat
1 ser fruit 50 calories, 0 protein, 12 carbs, 0 fat

Total Calories-210
Total Protein-24
Total Carbs-15
Total Fat-4.5

Meal6: 10:00-10:20
4 oz lean beef 140 calories, 23 protein, 0 carb, 4.5 fat
1 whole egg 70 calories, 6 protein, 0 carb, 4.5 fat
2 egg beaters 60 calories, 12 protein, 2 carb, 0 fat

Total Calories-270
Total Protein-41
Total Carbs-2
Total Fat-9

Meal7: 12:00
1 cup cottage cheese 180 calories,32 protein, 8 carbs, 2 fat
1 tbs peanut butter 90 calories, 3.5 protein,1 carb, 7.5 fat

Total Calories-270
Total Protein-35.5
Total Carbs-9
Total Fat-9.5

Totals:
Calories-2950
Protein-281
Carbs-307
Fat-63.5