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Old 08-06-2013, 12:52 PM   #1
jopp
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Default 5x5 questions

What percentage of a 1rm should I start with when doing 5x5?
What do I do if I fail on a set? Do I drop the weight down next week or do I try to do it again?

Squat 355
Bench 220
Deadlift 420
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Old 08-06-2013, 01:31 PM   #2
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Howdy Jopp!

I also am running a 5x5. You really don't need to base it off you 1rms. The principle of running the 5x5 is to pick one weight per movement and stick to that weight for all 5 sets. If you hit all 5 reps in all 5 sets, then next week bump up the weight. Keep bumping up the weight each week.

Once you get to a weight, lets say 180, and you only get all reps in sets 1-4 but only 3 reps on set 5....then next week, use 180 again and aim for all 5 reps in the 5th set. Once you get all reps at a set weight, move the weight again.

what does this do and what does this mean?

Well one, you've just added a progression system into the 5x5 program.

Two, you just got stronger with out knowing it. You pushed out 2 more reps than your previous week, therefore you are stronger.

Three, you upped the weight from the previous week and hit most of or even all of the reps/sets? You still are stronger than last week.

So. Pick a weight that is challenging but not to the point that you fail on the 3rd or 4th sets.....always hit your 5x5 goal before progressing (upping) the pounds for any given lift.

I hope this helps you, Bud.

Keep smashing and I will try to help with anything else.

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Originally Posted by jopp View Post
What percentage of a 1rm should I start with when doing 5x5?
What do I do if I fail on a set? Do I drop the weight down next week or do I try to do it again?

Squat 355
Bench 220
Deadlift 420
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Old 08-06-2013, 01:37 PM   #3
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^ Mr. Badass covered what you need to know, really.

But, for what it's worth, if it was me, I would probably start with around 80% for each lift, assuming I was going to be doing 5x5 for every one of them. A bit higher or lower, if fewer or more sets/reps. That would give you some room to move, but it's not so low as to be pointless or frustrating... I think.
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Old 08-06-2013, 01:39 PM   #4
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Thank you. That really helped I am starting today so I will just go with what I feel is good.



Quote:
Originally Posted by The Badass View Post
Howdy Jopp!

I also am running a 5x5. You really don't need to base it off you 1rms. The principle of running the 5x5 is to pick one weight per movement and stick to that weight for all 5 sets. If you hit all 5 reps in all 5 sets, then next week bump up the weight. Keep bumping up the weight each week.

Once you get to a weight, lets say 180, and you only get all reps in sets 1-4 but only 3 reps on set 5....then next week, use 180 again and aim for all 5 reps in the 5th set. Once you get all reps at a set weight, move the weight again.

what does this do and what does this mean?

Well one, you've just added a progression system into the 5x5 program.

Two, you just got stronger with out knowing it. You pushed out 2 more reps than your previous week, therefore you are stronger.

Three, you upped the weight from the previous week and hit most of or even all of the reps/sets? You still are stronger than last week.

So. Pick a weight that is challenging but not to the point that you fail on the 3rd or 4th sets.....always hit your 5x5 goal before progressing (upping) the pounds for any given lift.

I hope this helps you, Bud.

Keep smashing and I will try to help with anything else.
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Old 08-06-2013, 04:34 PM   #5
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No problem brother. I'll try to update my 5x5 log. I'm just on the second week but have run a 5x5 before just around a year ago.

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Thank you. That really helped I am starting today so I will just go with what I feel is good.
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Old 08-06-2013, 11:29 PM   #6
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I'd start even lower, around 70%. Take a few weeks to build up some momentum before things get tough.
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