another one??

[Iron_man]

Can this be a better but a little more complex form of periodisation for the 5x5??

box squat, bench, row
performed 3 times per week

(same as squat routine)
monday: 5 sets of five with a set weight to failure
wendsday: 5 sets of five with a weight that is 10-15% less than monday
friday: work up with sets of five, going for your best set of five on the last set

do the above for about 4-5 weeks, then drop volume and frequency to 3x3 twice per week, starting initially with the weight used in the 5x5 and increase the weight a little at a time each workout (similar to the squat routine). Do this for about 2-3 weeks then have a week off to rest and start all over again

LOL, sorry if these posts are bothersome to anyone

p.s Can an admin connect this post onto the "periodising 5x5" post I also posted. I meant to add this to it but accidently made another post instead.

 

[johnsmith182]

at one time or another i have written on this board about a variation using 5 sets on monday, 5 lighter sets on wednesday, and then working up to one max set on friday, my observations are that this is a little better maybe for beginners who are capable of making gains in a more steady manner, maybe every week. if you have been training for a limited time, you can do this without cycling or periodizing at all for quite a long time. although if you do it, i wouldnt do either the monday or wednesday workouts to failure, just get the volume in and do the friday sets to "test" yourself, trying a new weight each friday for a single set of 5 as long as you got the weight you used the week before for 5 reps.

the other program, which is basically an 8 week program, has for me worked better for more advanced lifters, who cant go up on a weekly basis and need a little more loading for a longer time and a little more taper to gain strength. if you cant go ;up every week, then id do the second program. if your still in a position where you can improve every week, id use the first. for instance, a lifter training year round and has been training for 2-3 years will usually use the 8 week cycle, a high school football player going in to a lifting program after teh football season where he hasnt lifted for 2-3 months, will usually do better on the first one with no overall plan, just a weekly 5 rep max on friday.



OTE=Iron_man]Can this be a better but a little more complex form of periodisation for the 5x5??

box squat, bench, row
performed 3 times per week

(same as squat routine)
monday: 5 sets of five with a set weight to failure
wendsday: 5 sets of five with a weight that is 10-15% less than monday
friday: work up with sets of five, going for your best set of five on the last set

do the above for about 4-5 weeks, then drop volume and frequency to 3x3 twice per week, starting initially with the weight used in the 5x5 and increase the weight a little at a time each workout (similar to the squat routine). Do this for about 2-3 weeks then have a week off to rest and start all over again

LOL, sorry if these posts are bothersome to anyone [/QUOTE]