5x5 by JS

[Luffy]

I have some question about this program
The 5X5:

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

so first there is squat program that goes with this 5x5 and I dont fully understand it,there is 3-5 prep phase and 3-4 peaking phase
so if someone could help me set up this program I would be very happy beacuse I dont understand some things

 

[Luffy]

Please someone

 

[Perrin Aybara]

What is it exactly you don't get? I'm not sure exactly what you're asking. If you just want to know how to set that template up I'll just make up some numbers to fill in for an example. Like this:

Monday
Squat 5x5 with 300
Bench 5x5 with 225
Row 5x5 with 205
Dips and cable crunches

Wednesday
Squat 5x5 with 240-255
Standing press 5x5 with 155x10
DeadlIft 5x5 with 365
Pull ups 5x5

Friday
Squat 265x5, 300x5, 335x5, 300x5, 265x5 or maybe something like 250x5, 275x5, 300x5, 315x5, 335x5 depending on if it's a pyramid or not.
Bench 5x5 with 225
Rows 5x5 with 185
Dips and cable crunches

I'm not familiar with this exact template, although it's similar to countless others. I believe this is what it would look like going by the information you provided. I'm confused by bench not going to a peak set on Friday though, it would usually be like the squat would.

 

[Luffy]

What is it exactly you don't get? I'm not sure exactly what you're asking. If you just want to know how to set that template up I'll just make up some numbers to fill in for an example. Like this:

Monday
Squat 5x5 with 300
Bench 5x5 with 225
Row 5x5 with 205
Dips and cable crunches

Wednesday
Squat 5x5 with 240-255
Standing press 5x5 with 155x10
DeadlIft 5x5 with 365
Pull ups 5x5

Friday
Squat 265x5, 300x5, 335x5, 300x5, 265x5 or maybe something like 250x5, 275x5, 300x5, 315x5, 335x5 depending on if it's a pyramid or not.
Bench 5x5 with 225
Rows 5x5 with 185
Dips and cable crunches

I'm not familiar with this exact template, although it's similar to countless others. I believe this is what it would look like going by the information you provided. I'm confused by bench not going to a peak set on Friday though, it would usually be like the squat would.

it is very old article that i found here on meso il post a link AnimalMass' Favorite Routines.... | MESO-Rx Forum
i forget to mention that when you hit all 25 reps you bump up weights by 5-10 lbs,only squats have peaking phase

 

[Perrin Aybara]

You need to figure out what your 5 rep max is for all those exercises. A good place to start on your 5x5 sets will be 80-90% of those numbers, likely closer to 90% on upper body lifts and closer to 80% on lower body lifts.

After reading some of it I'd say the Friday bench is a typo and is actually done like the squats ramping up to a peak set. DeadlIft might be that way, I'm not sure.

Looks like you're supposed to do 5x5 for 4-6 weeks and then transition into 3x3 and ramping to a peak set of 3 for a few weeks beyond that and drop the Wednesday squats. You could find a better explanation and template of this routine with a little searching, I'm sure.

 

[Luffy]

You need to figure out what your 5 rep max is for all those exercises. A good place to start on your 5x5 sets will be 80-90% of those numbers, likely closer to 90% on upper body lifts and closer to 80% on lower body lifts.

After reading some of it I'd say the Friday bench is a typo and is actually done like the squats ramping up to a peak set. DeadlIft might be that way, I'm not sure.

Looks like you're supposed to do 5x5 for 4-6 weeks and then transition into 3x3 and ramping to a peak set of 3 for a few weeks beyond that and drop the Wednesday squats. You could find a better explanation and template of this routine with a little searching, I'm sure.

Would you mind posting it?

 

[Perrin Aybara]

This looks pretty much the same. You could always add pull ups, abs and triceps work as needed.

http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/

 

[Luffy]

This looks pretty much the same. You could always add pull ups, abs and triceps work as needed.

http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/

Thanks man a lot

 

[Perrin Aybara]

No problem. Looks like there's a spreadsheet towards the bottom where you can just input your numbers and it'll lay everything out for you. I'm on my phone and it wouldn't let me open it, so may need to use a computer, I don't know. Good luck with the program though.

 

[Luffy]

No problem. Looks like there's a spreadsheet towards the bottom where you can just input your numbers and it'll lay everything out for you. I'm on my phone and it wouldn't let me open it, so may need to use a computer, I don't know. Good luck with the program though.

Thank you really