young_squatters Single Factor 5x5 Journal

[Guinness5.0]

Good start on the diet but I'd wager a hefty sum that you'll need to bump up the cals substantially. But start as planned and see how it goes. No sense adding more bf than you have to

 

[wooldog]

Good start on the diet but I'd wager a hefty sum that you'll need to bump up the cals substantially. But start as planned and see how it goes. No sense adding more bf than you have to

young squatter, have you considered adding a weight gainer to the mix? I use Prolab N-Large2 twice a day. It's 600 kcals per serving. If you just added that to your current diet, you'd be over the 4000 calorie mark.

 

[anotherbutters]

Wow, you're diet looks really good. Someone's been doing their homework

A couple of things I'd change though. After you've worked out, you want simple carbs to replenish your energy levels as fast as possible. Oats are complex carbs and take a long while to release their energy. If you can get hold of some dextrose, that's perfect and pretty cheap. A lot of people use gatorade, which contains dextrose.

I'd try to follow that with a whole food meal within the next hour, say at 12:30. Something with a higher GI that will help further replenish energy levels. Something like a chicken sandwich on white bread and a banana, or a chicken breast with a baked potato if you can. Try to keep the fat content down in this meal because it slows digestion.

All the other meals are spot on.

In terms of overall calorie count, keep track of your weight and try to put on around 1lb per week. Use that as your guide as to whether to add or reduce the amount you're eating. You'll probably have to increase it quite a bit as 3000 cals isn't a huge amount. Make increases gradually, say 300 cals per week, don't just dump another 1000 calories on yourself overnight or you'll put on fat. I ended up around the 4000 mark, which surprised me.

 

[RipStone]

Good luck today man. I am pulling for you

 

[young_squatter]

Wow, you're diet looks really good. Someone's been doing their homework

A couple of things I'd change though. After you've worked out, you want simple carbs to replenish your energy levels as fast as possible. Oats are complex carbs and take a long while to release their energy. If you can get hold of some dextrose, that's perfect and pretty cheap. A lot of people use gatorade, which contains dextrose.

I'd try to follow that with a whole food meal within the next hour, say at 12:30. Something with a higher GI that will help further replenish energy levels. Something like a chicken sandwich on white bread and a banana, or a chicken breast with a baked potato if you can. Try to keep the fat content down in this meal because it slows digestion.

All the other meals are spot on.

In terms of overall calorie count, keep track of your weight and try to put on around 1lb per week. Use that as your guide as to whether to add or reduce the amount you're eating. You'll probably have to increase it quite a bit as 3000 cals isn't a huge amount. Make increases gradually, say 300 cals per week, don't just dump another 1000 calories on yourself overnight or you'll put on fat. I ended up around the 4000 mark, which surprised me.

I would take dextrose post workout but im in college, so my schedule dont work out for me that well, first i wake up have breakfast in my dorm go to class come back take creatine go lift weights come back hurry up and eat then I have classes, So if i took a simple carb post workout i would not be able to get a whole food meal in for 2 to 3 hours. Also there have been studies to show that simple carbs post workout are not needed post workout. And my gains have been a lot cleaner with oatmeal and fruit post workout other then dextrose, i used to do dextrose and it didnt work well with me.
Yeah I know im going to have to increase my calories as time goes on, I aim to gain 1lb a week. Thanks for the suggestions, i appreciate it.


Also thanks ripstone im pulling for you also.

 

[anotherbutters]

Smart answer It's nice to see someone figuring out what works for them and not just doing something because other people say so.

 

[young_squatter]

Week 1 Day 1
10/24/05
Weight 160

Monday

Squats
145x5
160x5
175x5
190x5
200x5

Bench Press
95x5
105x5
115x5
125x5
135x5

Barbell Rows
65x5
75x5
85x5
95x5
105x5

Weighted Hyperextensions:
65x8, 8, 8

Dumbbell Curl
35x7, 30x8, 30x7


Duration:62 min

This workout was good, The squats were feeling really heavy and same with bench press. Everything felt really good though, This is the first time I have ever done barbell rows at parallel so i had to start light and work up.

Couple questions for you guys?
For bench press should my fingers be outside the rings or inside the rings?

Also do you think I pyramid the weight up good? Or do you think that I shouldnt increase the weight so close? Like for bench press instead of what I did should i have done like 75x5, 90x5, 105x5, 120x5, 135x5?

Also 135x5 is my top set for bench, I have never gotten 140x5 before. Do you think next week I should go for 140x5 already or stick with 135 for another week?

 

[RipStone]

YS- I believe for your weight progression for squats you could have started out lighter. Maybe 95x5, 125 or 135x5, 160x5, 180x5, 200x5. That is closer to how I did it today(check my journal, hehe).

For bench press, how did 135x5 feel? Did you struggle to get up the 5th rep? See what you do for your triple on friday and then use that weight for your max set of 5 next Mon.

Of course, I am new to this routine too so I would be intersted in what others have to say.

 

[Guinness5.0]

I'd spread the warmups out more than that. You're flirtng wihth your workoing weight at set 2. Remember, it's all about the top set. Don't jeopordize it.

 

[young_squatter]

I'd spread the warmups out more than that. You're flirtng wihth your workoing weight at set 2. Remember, it's all about the top set. Don't jeopordize it.

Thanks ripstone and guisness.

Well right now my max for bench is 135x5
and my max for squat is 200x5

So what should my sets look like? Should I try and increase by like 20lbs each time or more?