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5x5 Strength Training

  • 19-08-2011 2:09pm
    #1
    faceman
    Moderators, Category Moderators, Arts Moderators, Entertainment Moderators, Social & Fun Moderators Posts: 16,663 CMod ✭✭✭✭


    Ive been following different strength training regimes with mixed results but Ive never tried a 5x5 program.

    Has anyone got a workout spreadsheet or something similar I could use to try it out for 12 weeks?

    I have the report pack from the Strengthlift site


Comments

  • #2
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    faceman wrote: »
    Ive been following different strength training regimes with mixed results but Ive never tried a 5x5 program.

    Has anyone got a workout spreadsheet or something similar I could use to try it out for 12 weeks?

    I have the report pack from the Strengthlift site

    Do 5sets of 5 reps with something that feels like work but is not immensely difficult.

    Add 5 kgs to squat and deadlift each session
    Add 2.5kg to bench and overhead press each session

    Write down what you did so its easy to remember what you did last session.

    If I ever need an app or a spreadsheet to do a linear progression, shoot me.

    Course someone will now post a spreadsheet.
    Or an app.


  • #3
    faceman
    Moderators, Category Moderators, Arts Moderators, Entertainment Moderators, Social & Fun Moderators Posts: 16,663 CMod ✭✭✭✭faceman


    d'Oracle wrote: »
    Do 5sets of 5 reps with something that feels like work but is not immensely difficult.

    how do I determine this?


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    faceman wrote: »
    how do I determine this?

    Pick a weight, do a set of 5? Rate how difficult it was on a scale of 1-10, 10 being the hardest.

    Around 6 is probably where you want to start to ensure you can keep progressing.


  • #5
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,901 Mod ✭✭✭✭Brian?


    faceman wrote: »
    how do I determine this?

    Pick a weight you think you can lift for 5 with without your form breaking down. If you it's easy, add weight and try again. If it's not, then you've got your 5RM for week 1 of your 5x5 program.


    Edit: Or what Hanley said.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #6
    whytisme
    Registered Users, Registered Users 2 Posts: 20 ✭whytisme


    If I remember right, the advice from http://stronglifts.com/ is to start with an empty bar.

    It's the form you're trying to get right first (for squats and other lifts). Then add the 5kg or 2.5kg each session as mentioned. You'll be progressing, hopefully with good form, and hitting good weights after a few weeks.


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  • #7
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    That is the advice from Strong lifts.
    I think its crap and the guy who wrote it is a weak charlatan.

    By all means, start your warmups with an empty bar.
    But there is no need to be squatting 30kg in your 3rd session if you can squat 60 for 5x5.


  • #8
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    whytisme wrote: »
    If I remember right, the advice from http://stronglifts.com/ is to start with an empty bar.

    It's the form you're trying to get right first (for squats and other lifts). Then add the 5kg or 2.5kg each session as mentioned. You'll be progressing, hopefully with good form, and hitting good weights after a few weeks.

    You're remembering the advice right, but if the person is in anyway proficient in the gym, the advice is terrible!! (the advice on the website, not your advice)


  • #9
    dartstothesea
    Registered Users, Registered Users 2 Posts: 890 ✭✭✭dartstothesea


    If they're not a total beginner at squatting and DLing aswell, +5kg per session sounds a bit much. You'd be upping squats over 10kg a week at that rate... In the longer term 2.5kg a session is more feasible, just in my own experience.


  • #10
    marathonic
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭marathonic


    dartstothesea wrote: »
    If they're not a total beginner at squatting and DLing aswell, +5kg per session sounds a bit much. You'd be upping squats over 10kg a week at that rate... In the longer term 2.5kg a session is more feasible, just in my own experience.

    Even more unfeasible for me (and I'm a beginner). Almost failed at 57.5kg the last session and have my 60kg attempt tomorrow. I'm doing Starting Strength though and 2.5kg rises means 7.5kg per week on the squats. Weak as a kitten.... suppose as the say, I'm nowhere near strong but I'm closer than I was last week :D


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