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Old 12-10-2013, 12:53 AM   #11
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This is what I did:

If you fail to get 5 reps, it still counts as a set, but reduce the weight by 10%-15% for ALL remaining sets. This is because if you fail to get 5 reps it means you're not recovered and the lowered weight will allow you to recover for your next workout while keeping the reps the same. I also like the "Rippetoe warmup". It primes the muscles well. In it you start with the bar and go in even increments to the working weight, doing 5, 5, 3 and 2 reps.

So this is what I'd do, taking Bob from the previous examples.

5X5 "Great" Set

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5

Set 2: Working Set
200 lbs x 5

Set 3: Working Set
200 lbs x 5

Set 4: Working Set
200 lbs x 5

Set 5: Working Set
200 lbs x 5

*This was a great workout for Bob today. He reached five reps on all 5 working sets for his bench press. Now, next week when he bench presses again, his working weight will be 205 lbs.

5x5 "Okay" Set
*In this scenario Bob will not reach his goal of 5 sets of 5 reps with 200 lbs.

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5 reps

Set 2: Working Set

200 lbs x 5 reps

Set 3: Working Set
200 lbs x 5

Set 4: Working Set
200 lbs x 4
*Bob only got four reps. He lowers the weight by 10%-15%.

Set 5: Working
175 lbs x 5

*This was an "okay" workout for Bob. He didn't hit his goal of 200 lbs for 5x5 but he still did alright and will try for five reps with the same weight next week.

5x5 "Bad" Set

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5 reps

Set 2: Working Set

200 lbs x 3 reps
* Bob failed to get 5 reps, so he lowers the weight by 10% - 15% for ALL the remaining sets.

Set 3: Working Set
175 lbs x 5

Set 4: Working Set
175 lbs x 5

Set 5: Working
175 lbs x 5



Then again my bench press sucks, lol. But I did the same thing with all my other lifts and they don't. As you can see from these answers, there are many ways to skin a cat, all of which work. Pick what you want.
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Old 12-10-2013, 12:53 AM   #12
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Dont use a lighter weight and redo the set. Try to get all 5x5 next session or the session after.
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Old 12-10-2013, 07:54 AM   #13
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... Or a rep goal of 25 in 5 sets. That way, it doesn't matter in the slightest how many reps you get in any given set. Just the total (which you can also exceed, so it's not as limiting upwise either).

It's a system I like, but of course, go with whatever works best for you.
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Old 12-10-2013, 09:26 AM   #14
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The point of all this is it's 5 sets at 5 reps lift more at once or lift more cumulatively either way just lift more.

Lift Eat Rest repeat ----- don't think just do


If you can't lift it -lighten it
If can lift it - make -it heavier
If you get too "fat"- eat less
If you get too thin -eat more
If you are tired - rest
Kepp doing this until it stops working and have fun
If you do not hav fun - stop
Good luck
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Old 12-11-2013, 11:26 AM   #15
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Quote:
Yes. Stop over-thinking everything. Training is suppose to be hard but fun. I have a question for you. Are you keeping a log where you can refer to a previous day to try not to commit the same mistakes from the past. With a back log you can see where you reach failure, where you can add some more reps or add more poundage.
Yes, I'm doing that.

Quote:
Now, next time try this. Do a light warm up. 1st set is going to be your heavier set. This set is the heaviest because you suppose to max at 5 reps. If not, do a second set with same weight. For 3rd set remove 5-10 pounds and try to do a fourth set. Your fifth set will depend of the fourth set where you can repeat amount of lbs/kg or remove another 5lbs. You have there 5 x 5.

Now, make sure you log that training in a notebook, apps or whatever. Next time you have a base line to compare. Make also notes next to your entries such as...this set felt light, this set was heavier, I felt pain in my left shoulder, need to lower weight, need to add lbs, etc. Also Make entries if you eat before, after, pre-workouts, etc. Notes like this will help you to improve in your training cycle and will help you to identified what best work for you.
I sort of understand I think, still fuzzy though


Cheers
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Old 12-11-2013, 11:27 AM   #16
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Quote:
Originally Posted by Cutty View Post
So like are you doing 40 reps of what's supposed to be 25 reps total? That's how I'm reading that.
yeah thats it.

I end up doing an extra 3 sets of 4 added onto my regular 5x5.
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Old 12-11-2013, 11:28 AM   #17
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Quote:
Originally Posted by Bronco View Post
i think you are doing it wrong.
the set still counts even if you don't get all five.
if you don't count it you're doing more volume than you intended to.
Didn't realize that.
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Old 12-11-2013, 11:30 AM   #18
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Quote:
Originally Posted by SCStrong View Post
5 sets at 5 reps or to failure ( whichever comes first )
when you can do all 5 reps add some weight..... you really do like to overthink things don't you?

Simple layout:

Warm up - 20 to 30 % of 1 RM for as many sets / reps as feels right- does not count towards 5 x 5
1 set x 5 reps at 60% of working weight -
1 set x 5 reps at 80% of working weight
3 sets x 5 reps each (or to failure) at working weight when you can do all three sets at 5 reps add more weight


OR do 5 sets at 5 reps at one weight and when you can do all sets / reps add some weight.



remember if you add just 2lbs per week for a year you increase totals by 104 lbs do not overthink it

That makes sense, similar to what onemorerep said.

Never knew about warm up sets.

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Old 12-11-2013, 11:34 AM   #19
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Quote:
Originally Posted by Adamite1114 View Post
I'm going to walk you through a bench press exercise using 5x5 format and the progression scheme of Starting Strength or the Reg Park Beginner Routine.

This is Bob. Bob's working weight is 200 lbs on bench. He will be are example.

5X5 "Great" Set
Bob's first two sets with be warm ups.

Set 1: Warm Up Set
Bob loads 120 lbs (60% of 200) on the bar and then performs five reps.
*End Warm Up Set*

Set 2: Warm Up Set
Bob loads 160 lbs (80% of 200) on the bar and performs five reps.
*End Warm Up Set*

Set 3: Working Set
Bob now loads 200 lbs on the bar and performs five reps.
*End Set*

Set 4: Working Set
Bob keeps 200 lbs on the bar and performs five reps.
*End Set*

Set 5: Working Set
Bob keeps 200 lbs on the bar and performs five reps.
*End Set*

*This was a great workout for Bob today. He reached five reps on all three working sets for his bench press. Now, next week when he bench presses again, his working weight will be 205 lbs.

5x5 "Okay" Set
*In this scenario Bob will not reach his goal of three sets of five reps with 200 lbs.

Set 1: Warm up
120 lbs x 5 reps

Set 2: Warm up
160 lbs x 5 reps

Set 3: Working
200 lbs x 5

Set 4: Working
200 lbs x 4
*Bob only got four reps. He does not lower the weight. He takes his rest and gets ready for the next set.

Set 5: Working
200 lbs x 3

*This was an "okay" workout for Bob. He didn't hit his goal of five reps for every set but he still did alright and will try for five reps with the same weight next week.

5x5 "Bad" Set

Set 1: Warm Up
120 lbs x 5 reps

Set 2: Warm up
160 lbs x 5 reps

Set 3: Working
200 lbs x 3 reps

Set 4: Working
200 lbs x 2 reps

Set 5: Working
200 lbs x 1

*This was a bad workout for Bob. He only got three reps on the first set. And since he was not able to hit AT LEAST three on the other sets he will lower the weight by five reps NEXT WEEK when he benches again.

Do not lower the weight unless you cannot get at least three reps for any of working sets.

Do not perform any extra or "re-do" sets. Do not lower the weight until the NEXT week when you bench again.

Ahh right I see, that makes sense.

The reason I was doing that was because I thought it had to be 5x5 with the max weight. (The 200lbs in the example you provided.)

So its more like 3 by 5?
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Old 12-11-2013, 11:36 AM   #20
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Quote:
Originally Posted by mohiz View Post
This is what I did:

If you fail to get 5 reps, it still counts as a set, but reduce the weight by 10%-15% for ALL remaining sets. This is because if you fail to get 5 reps it means you're not recovered and the lowered weight will allow you to recover for your next workout while keeping the reps the same. I also like the "Rippetoe warmup". It primes the muscles well. In it you start with the bar and go in even increments to the working weight, doing 5, 5, 3 and 2 reps.

So this is what I'd do, taking Bob from the previous examples.

5X5 "Great" Set

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5

Set 2: Working Set
200 lbs x 5

Set 3: Working Set
200 lbs x 5

Set 4: Working Set
200 lbs x 5

Set 5: Working Set
200 lbs x 5

*This was a great workout for Bob today. He reached five reps on all 5 working sets for his bench press. Now, next week when he bench presses again, his working weight will be 205 lbs.

5x5 "Okay" Set
*In this scenario Bob will not reach his goal of 5 sets of 5 reps with 200 lbs.

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5 reps

Set 2: Working Set

200 lbs x 5 reps

Set 3: Working Set
200 lbs x 5

Set 4: Working Set
200 lbs x 4
*Bob only got four reps. He lowers the weight by 10%-15%.

Set 5: Working
175 lbs x 5

*This was an "okay" workout for Bob. He didn't hit his goal of 200 lbs for 5x5 but he still did alright and will try for five reps with the same weight next week.

5x5 "Bad" Set

Warmup 1:
40 lbs x 5

Warmup 2:
80 lbs x 5

Warmup 3:
120 lbs x 3

Warmup 4:
160 lbs x 2

Set 1: Working Set
200 lbs x 5 reps

Set 2: Working Set

200 lbs x 3 reps
* Bob failed to get 5 reps, so he lowers the weight by 10% - 15% for ALL the remaining sets.

Set 3: Working Set
175 lbs x 5

Set 4: Working Set
175 lbs x 5

Set 5: Working
175 lbs x 5



Then again my bench press sucks, lol. But I did the same thing with all my other lifts and they don't. As you can see from these answers, there are many ways to skin a cat, all of which work. Pick what you want.
Right I see.

So you did 8 total sets?
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