young_squatters Single Factor 5x5 Journal

[young_squatter]

Alright thanks,
Hey guys I was wondering what you thought of this, I am doing the routine mark gave me but I want to throw in some assitance work so nothing lags behind, If its not good then tell me and I will elimanate the changes to the program. I just want to make sure I get as much size as I can. If this is to much then ill take it all out and just stick to the regular 3x5 mark gave me and hope it packs on muscle.

Workout1
LOAD:
Squats 3x5
Bench Press 3x5
Dealifts/Powerclean 3x5/5x3

Assitance:
Lat Pulldown 3x8-12
Close Grip Bench 3x5
Dumbell Curl 3x8-12




Workout2
Squats 3x5
Military Press 3x5
Chin Ups 3x5
Hyperextensions 3x5

Assitance:
Seated Rows/Barbell Rows 3x8-12
Incline Dumbell Press 3x8-12
Leg Curl 3x8-12

 

[anotherbutters]

From reading his book, I think Mark sure knows how to train people. I get the impression he's trained a few hundred people in his time. If he laid out a program for me, I know what I'd do.

 

[young_squatter]

Yeah I know, Im an idiot though.

3x5 just doesnt seem like it will cause much hypertrophy. Seems great for strength though. But like you said mark is one of the best strength coaches in the world.

I was just wondering if some assitance work could be throw in anywhere, If not then thats fine, ill just stick to what mark gave me. Im just so used to doing so much more that this is a change of pace for me.

Thanks

 

[anotherbutters]

lol, I know, it's quite a reasonable thing to want to do. If he's trying to help you, you should be open with him and mention it to him next time you speak. You never know, he might say it's ok to add certain things in. I wouldn't add stuff in without telling him though because then he won't be seeing the whole picture and won't be able to help effectively. He's on your side, remember. You both want to get you bigger and stronger.

 

[young_squatter]

Yeah I totally agree, I just dont like emailing him or calling him everytime I have a question, I need to learn how to do things on my own, something im not really good at.
But really adding that work in doesnt seem like it would hurt, only help. Its not a whole lot of extra work, its just helping to cause hypertrophy in my opinion, but I also dont have a lot of experience so I dont know whats good or bad for me

 

[RipStone]

I don't think you need rework your diet, just increase the amount of carbs and maybe fat (I aim for about 20% fat) in the existing meals. But again, let the feedback from your weight changes guide you.

I agree with AB. I mean your diet, young_squatter, is very good right now. Your just may beed a few additonal calories. Few more carbs(like 1/2-1/4 cup of oats) pre and post workout and another tbsp on NPB at night and there is another 200-300 cals.

Also, as far as the assistance work for hypertrophy, ask Mark about it. IMO it shouldnt be a problem. I mean in Madcow's SF 5x5 there is some assistance work. I think Madcow mentions that Bill Starr called it "beach work".

 

[young_squatter]

I just talked to mark, and he pretty much said NO ASSITANCE WORK.
Also he said that Im not following the program right, he said I have to gain more then a lb a week or this program is not going to work. So I think I might need to start a new program because there is no way im going drink that much milk and gain as much weight in a week as he wants me to, Im not trying to get fat.

 

[young_squatter]

Alright guys, after talking to mark he says I need to be gaining more weight then 1 lb a week for the program to work, So I was wondering If you guys thought I should stick with marks routine and still gain a lb a week and make as much gains as i can, or switch back to the original single factor routine, Or switch to the routine below?


Monday: Upper Strength
Bench Press 5x5
Barbell Rows 5x5
Military Press 5x5
Close Grip Bench Press 3x5

Tuesday: Lower Strength
Squats 5x5
Deadlifts 5x5 Pyramid up to top set of 5
Leg Press 5x5

For strength 5x5 I will keep the weight the same until I can do 5x5 with that weight then ill bump the weight up.

Wed: Cardio

Thursday: Upper Hypertrophy
Incline Dumbell Press
Seated Rows
Lat Pulldown
Seated Dumbell Press
Lying Tricep Extension
Dumbell Curl

Friday: Lower Hypertrophy
Squats
Stiff Legged Deadlifts
Leg Press/ Leg Extension
Hyperextensions

My sets and reps for hypertrophy will vary, I will aim for a set rep scheme of 36-50
So either, 4x12, 5x10, 6x6 is what ill use depending on how I feel.

 

[Cynical Simian]

I don't get your logic in abandoning the Rippetoe program: "If I can't or don't want to gain three pounds a week, I can't gain 1 (or some other amount with which I'd be comfortable".

To be unequivocal about it, you need figure out what your goals are and stop looking for an instant path to gaining muscle and realize that it will take time regardless of the program you choose, particularly if you want to have a small caloric surplus to try to minimize fat gain. To paraphrase what madcow has said when trying to spread the word about these programs: put your trust in the proven methods of some of the best strength coaches in the world.

 

[young_squatter]

Hey guys im sticking with marks routine, he just sent me an email saying that even if i do gain 2-3lbs a week he gurantees it will be muscle mass not fat. So im going to increase my calories again and we will see how well this works.