5x5

Gael Uirbeach

conas atá sibh, ive just started a 5x5 weights prog, first time ive tried it, it was in the mens health mag and it says you have a light, medium and heavy day, just did the heavy day and just wanted to make sure, you still ramp the weights for the medium and light days right? says in the mag for the light day "use weights that are about 70-80% of the most weight you can do 5 reps with"

For my heavy day I was increasing the weight by 15% per set untill I got to my 5 rep max on the last set, so if my max squat for 5 reps is 105 should I get 80% of that then work up to it in 15% increases for my light day? Just wanted to be positive before I start at it because I was between two minds as to wether it would be too light.

go raibh maith agat

RobAMerc

have a look here - everything explained

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

d'Oracle

RobAMerc wrote: »

have a look here - everything explained

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

OP is clearly not talking about Stronglifts.

Scuba Ste

Gael Uirbeach wrote: »

conas atá sibh, ive just started a 5x5 weights prog, first time ive tried it, it was in the mens health mag and it says you have a light, medium and heavy day, just did the heavy day and just wanted to make sure, you still ramp the weights for the medium and light days right? says in the mag for the light day "use weights that are about 70-80% of the most weight you can do 5 reps with"

For my heavy day I was increasing the weight by 15% per set untill I got to my 5 rep max on the last set, so if my max squat for 5 reps is 105 should I get 80% of that then work up to it in 15% increases for my light day? Just wanted to be positive before I start at it because I was between two minds as to wether it would be too light.

go raibh maith agat

I don't see a problem with doing it the way you described. The most common way I've seen it done is basically do 2x5 at 70-80%. So you'd do your warm up sets as usual and then do 2 sets of 5 with 80kg or so. It is supposed to be light enough though.

You should stick up the whole program actually, you'll get better feedback.

5x5 is not always stronglifts, it's just a number of sets and reps.

Gael Uirbeach

Scuba Ste wrote: »

I don't see a problem with doing it the way you described. The most common way I've seen it done is basically do 2x5 at 70-80%. So you'd do your warm up sets as usual and then do 2 sets of 5 with 80kg or so. It is supposed to be light enough though.

You should stick up the whole program actually, you'll get better feedback.

5x5 is not always stronglifts, it's just a number of sets and reps.

its Bill Starrs version of 5x5, im just after finiding it here though this isnt where I got it first but its the exact same as the one in the mag http://stronglifts.com/bill-starrs-strength-training-program-the-big-three/

seems to do it the way I was thinking (ie. find 80% and work up to it in percentages) thanks for the responses in anyway

Brian?

Gael Uirbeach wrote: »

its Bill Starrs version of 5x5, im just after finiding it here though this isnt where I got it first but its the exact same as the one in the mag http://stronglifts.com/bill-starrs-strength-training-program-the-big-three/

seems to do it the way I was thinking (ie. find 80% and work up to it in percentages) thanks for the responses in anyway

Have you googles an excel calculator for that program? Could make life simpler.

Hanley

briankeating wrote: »

Have you googles an excel calculator for that program? Could make life simpler.

Work up to a top 5, on one day do 80% of that, on another do 90%.

Hardly needs excel?

Gael Uirbeach

briankeating wrote: »

Have you googles an excel calculator for that program? Could make life simpler.

im grand workin out the percentages, used this http://www.exrx.net/Calculators/OneRepMax.html to find out my 5 rep max though, was alot quicker than process of elimination, turns out 85% of my one rep max is pretty accurate

RobAMerc

d'Oracle wrote: »

OP is clearly not talking about Stronglifts.

appologies OP