another newbie to 5x5- help please.

[SameSame]

Firstly, I'd like to say thanks to everyone who has contributed to the training articles and different routine types and theories. I learnt more in an hour than through reading bb mags for years.
However I am still a bit confused and would appreciate some sound advice if possible.

I wondered if anyone could please help me with a few queries and misunderstandings about the 5x5 system.

Lets just say my maximum for squat of 5 reps is 200lbs. So I will aim for a new best of say 210 in about the 5 week of training. Like below:

Week : 1 2 3 4 5

weight : 170 180 190 200 210

Week 1:

Monday 170lbs for 5X5

Wednesday 15-20% lighter than Monday = aroun 140lbs for 5x5

Friday? Do I ramp up to 170lbs on my 5th set such as 130, 140, 150, 160, 170? or do I need to ramp up to a heigher weight of say 175lbs.- should my friday weight for squat be higher than Monday?

For chest lets say my 5 rep max for 1 set is 200lbs. I understand I should be doing benching on Monday and Friday (aswell as Rows.) for 5x5. Aiming again, like the table above, for a new record in about the 5th week.
Should I be using the same weight for all 5 sets on both monday and Friday? or Should I be ramping up again on one or both days?
If my 5 rep max for 1 set is 200 lbs then will I be able to get 5 sets of 200lbs by week 4?

As you can tell I need some help. thanks

 

[role model]

Yes, with what you said you would have to ramp up since that is your max, 1x5x200.
Only other way would be to see what your 5x5 max is at your max weight with 5 sets.
You have to keep your apples with your apples and your oranges with your oranges when measuring max.

 

[SameSame]

The 5x5in the sticky sections are confusing me.They say use the same weight for 5 sets of 5.
Lets just say I can do 5 rep max for one set for 200lbs for every exercise to make it easier.
I should be then aiming for about 210lbs for a 5 rep max for one set in about 5 weeks?
How would I incorporate this? Is there a calculator anywhere that can work it out for me?
Cheers.

 

[role model]

The 5x5in the sticky sections are confusing me.They say use the same weight for 5 sets of 5.
Lets just say I can do 5 rep max for one set for 200lbs for every exercise to make it easier.
I should be then aiming for about 210lbs for a 5 rep max for one set in about 5 weeks?
How would I incorporate this? Is there a calculator anywhere that can work it out for me?
Cheers.

If the sticky says "use the same weight for 5 sets of 5."

Then before you start your program you must know what you can do for 5x5 at the same weight. I think thats a much better system than the progressing up 4 sets to then 1x 5 max set.
Just do the best you can, this stuff never works out perfectly anyway. There just guidelines.

 

[role model]

Your right the stikey is confusing i think maybe it means do 5x5 up to your max then on week 5 go 10% over your original 5x5 max with 1set of 5. Its a decent system but i've only used it like 3 times in my whole life and never had much luck with it.

 

[pupeye]

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

This link has valuable information, read it thouroughly. It does have variations of the 5x5 so I hope that won't confuse you.

Take into consideration what you can do for a 5 rep max will be greater than what you can do for 5 sets of 5 reps. Approximately 20-30% So your 5x5 might actually only be 160. So your Monday workouts will look more like this.

wk (MON)
1 130 5x5
2 140 "
3 150 "
4 160 "
5 170 "

Wk WED 20 -30% less
1 104 5x5
2 112 "
3 120 "
4 128 "
5 136 "

FRI work up to a 5 rep max, now you ramp the weight up
WK
1 90, 110, 130, 150, 170
2 90, 110, 135, 155, 180
3 90, 115, 140, 160, 190
4 90, 115, 145, 175, 200
5 90, 120, 150, 180, 210 <----NEW RECORD!!


The first run through the program should be a learning experience. Don't start with the weight too high as you'll burn out quickly.

 

[role model]

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

This link has valuable information, read it thouroughly. It does have variations of the 5x5 so I hope that won't confuse you.

Take into consideration what you can do for a 5 rep max will be greater than what you can do for 5 sets of 5 reps. Approximately 20-30% So your 5x5 might actually only be 160. So your Monday workouts will look more like this.

wk (MON)
1 130 5x5
2 140 "
3 150 "
4 160 "
5 170 "

Wk WED 20 -30% less
1 104 5x5
2 112 "
3 120 "
4 128 "
5 136 "

FRI work up to a 5 rep max, now you ramp the weight up
WK
1 90, 110, 130, 150, 170
2 90, 110, 135, 155, 180
3 90, 115, 140, 160, 190
4 90, 115, 145, 175, 200
5 90, 120, 150, 180, 210 <----NEW RECORD!!


The first run through the program should be a learning experience. Don't start with the weight too high as you'll burn out quickly.

Like I said this stuff looks good on paper, but I honestly don't see how that workout will bring you to a new personal record. Because you can already do workout week 4. I never had any luck with the 5x5 training. but its a good change of pace once in a while.

 

[Preacher]

OK, try it this way Pick a weight you can do for 5x5 say 200 for chest. thats your monday routine.

Friday do a workup set 170, 180, 190, 200, 210

if you succeed then monday do 205 for 5x5 once your able to do all 205 5x5 try for 210 on friday and so on.

the same wait for the first 4+ weeks or 2+ weeks for advanced is to get you used to doing 5x5 like RM said so it don't burn you out. if your still confused then just pick a wieght and do 5 sets of 5 if you get all 5x5 then bump up the weight, that simple.

once you do this for 6+ weeks then run 3x3 but on wednesday remove squats.

if you have any more question you can pm me.

 

[SameSame]

thanks guys for the replies. I'll give it it a go and see how it goes. trial and error. much appreciated

 

[role model]

OK, try it this way Pick a weight you can do for 5x5 say 200 for chest. thats your monday routine.

Friday do a workup set 170, 180, 190, 200, 210

if you succeed then monday do 205 for 5x5 once your able to do all 205 5x5 try for 210 on friday and so on.

the same wait for the first 4+ weeks or 2+ weeks for advanced is to get you used to doing 5x5 like RM said so it don't burn you out. if your still confused then just pick a wieght and do 5 sets of 5 if you get all 5x5 then bump up the weight, that simple.

once you do this for 6+ weeks then run 3x3 but on wednesday remove squats.

if you have any more question you can pm me.

Your idea sounds the best of all, I don't care for the stiky.

 

[Preacher]

ahhh RM i'm Blushing.....

 

[SameSame]

One more question guys if anyone can help? I am going to to some of the assistance exercises like bar curls and skullcrushers. How do I increas my poundages for these? I am going to do 3x8 but how shall I go about it? My 8 rep max for 1 set of bar curls is about 80lb. I just have to find out because my internet conection is to be cut off in a couple of days and I don't now yet when my new broadband will be working. cheers.

 

[Preacher]

if your doing the 5x5, you won't need much bi/tri work just do light sets, 3x8 or 3x3 or what ever you think but don't go balls to the walls with them, your bi's will grow no matter what. Remeber you are all ready hitting them 3x a week as it is, indirectly but still hitting them. Its up to you.

 

[role model]

I got this from an arm artical that I had some success with:
Train Heavy for Muscle

You see the forgotten key to improving arm size and definition is not only related to exercise selection, but also a specific set and rep scheme. Your body has acclimated to your old routine and will not likely respond. Remember training for size is not a rep counting game- you must use adequate loading to stimulate the fast twitch fibers which have the greatest potential for growth, and add weight to each set. Accelerate weights during the lifting phase of every exercise, but be sure to control your rep speed during the negative portion of each rep to inflict the maximal amount of damage to your muscles. This can only be accomplished with low to medium rep brackets.

Each set will feature a rep bracket- for example 6-8, this means that if you get 6 or 7 reps stay at the same weight, but if you reach 8 increase by 5 pounds for the next set. This progressive overload week to week is a vital growth stimulator. A stronger muscle is a better defined and BIGGER Muscle. Squeeze contractions and do not sell your self short by cheating when it comes to form.

Exercise, Sets, Reps, Seconds Rest

A1. Preacher curls 3 , 5-7 , 75

A2. Skullcrushers 3 , 5-7 , 75

B1. 45 deg Incline Curls 3 , 7-9 , 60

B2. DB French Press 3 , 7-9 , 60

C1 Standing EZ Bar Reverse curl 2, 9-11, 60

C2 Tricep Extensions 2 , 9-11, 60

D1. Standing Hammer Curl 2 , 9-11 , 60

D2 Weighted Dips 2 , 9-11, 60

 

[SameSame]

That sounds intersting role model. So if my preacher curls 8 rep max is say 70lb, what weight do you think I should start at to get 3 sets of 8? Say 60 or 50?
Also, do you think that I will need to deload if I hit a sticking point for a few weeks, adn how do you think I should do this? Because I surely will hit a wall like on the 5x5 system.Thanks guys

 

[role model]

That sounds intersting role model. So if my preacher curls 8 rep max is say 70lb, what weight do you think I should start at to get 3 sets of 8? Say 60 or 50?
Also, do you think that I will need to deload if I hit a sticking point for a few weeks, adn how do you think I should do this? Because I surely will hit a wall like on the 5x5 system.Thanks guys

I would start at 60 because you want to end up on you last set with failure at around 5-6 reps. which would be for your example 75-80 lbs. sticking points for bench I just switch it up a little, heaver weights for 3-4 reps. I think your worrying to much about an exact # of reps. Your last rep or two in a set are the most important reps in the whole set, so if you stop at 5 when you can actually do 7 you miss out on all the benefits of your last set. REMEMBER i SAID ONLY ON YOUR LAST SET DO YOU GO TO COMPLETE FAILURE. Not your warm up sets.