help!5x5's

[BornToSquat]

Can some one please explain the deloading weeks for me. I understand everything up until after my first 4-5 weeks of 5x5's, I believe im to drop fridays workout and then do 3x3's for another 3-4 weeks correct?

 

[Madcow2]

As with most anything there are several ways to handle it. This one is fairly sure fire. I use something a bit different (still very close) but my method calls for decision making/discretion on the part of the lifter as it is generally too much for someone new to the progrom.

I copied this from Freddy a while back:

Switch to 3x3 of three, and drop the Friday workout altogether.

Your workout should look like this:

Monday:
Oly squats: 3x3
Bench: 3x3
Rows: 3x3

Wednesday (or move this workout to Thursday if you'd like, I usually did)
Light Oly Squats (70% of monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins:3x3

If you get all 9 reps, go up 5-10 pounds the following week. Do this for about 3-4 weeks.

 

[BornToSquat]

Thanks bro good looking out, afther my diet i think ill swick off and on with dhtf

 

[Madcow2]

If you mean dhft as in dfht - a lot of people here have had success with that.

 

[Girth]

I second MC2's workout. I'd definately drop it to 2 days a week. You may even cut volume further, in the the last 2 of the 4 weeks, by going to 1-2 sets of 3 on week 3. And perhaps a 1RM on the last week. You can see my details of how I did it here: https://thinksteroids.com/community/threads/26215