5X5
 

What is 5X5 training? I heard someone talking about it at the gym the other day and had no idea as to what he was referring to.

5x5 at it's core is five sets of five reps. But there are training systems that have have this set/rep scheme and have taken on the name of 5x5. You can Google Madcow 5x5 and Bill Starr 5x5.

One popular variation is:

Set 1 - 60% or top sets x 5 reps
Set 2 - 80% or top sets x 5 reps
Sets 3-5 - 5 reps

I like that variaton a lot. I also like to work up to a single top set of five reps, especially with heavy pulls. Both have served me well.

That works well with pulls. That's about the only 5x5 I will do with pulls.

What would be better for deadlifts a 3x5 or 5x5 ramped up?

I would do a ramped up 5x5, maybe using only 3 reps on the 4th and 5th set if I was going heavy enough.

Last time I was doing deads, I used a 7 set approach, starting light weight/high rep, and ending with a set of 3 singles of 95% max. Lots of time as well, I don't rush deadlifts. I pull when I feel ready to do so.