5 * 5 help

Cork29

I have being doing 5 * 5 deadlifting for approx the 2 last year and have been stalling for approx last 3 months

I have got it upto 5 * 5 at 180kg. My aim is to get to 200kg for same sets and reps.

Curently on a Wed i am doing 5 * 5 @ 180 ( on a good day can do it, prob takes about 5 mins after before i can put my shoes on) and on Sat 5 * 5 @ 150 which is pretty easy.

Anyone have any suggestions on a way to get upto 200?

Current body weight 95-97kg

siochain

Mix it up, do something different off the top of my head do 4 weeks 3 reps * 5 sets, 4 weeks 2 reps * 7 sets, 1 reps * 7 sets. Play with those numbers.
At 97kg 200kg is well achievable.

Gummy Panda

IIRC if you stall you are suppose to do a deload week. If its three stalls, you reset your lifts.

nuubee

Gummy Panda wrote: »

IIRC if you stall you are suppose to do a deload week. If its three stalls, you reset your lifts.

Hi I've been stalling a bit on my own program. I've never heard of the term before but could you tell me what a deload week means?

Nervous Wreck

nuubee wrote: »

Hi I've been stalling a bit on my own program. I've never heard of the term before but could you tell me what a deload week means?

Beer, pizza and ridin'.

Inspector Coptoor

I think 5*5 type training is great up to a point.

I think you have gone beyond this point when your aiming to be repping 2x BW for 5*5. I really think its just too hard on the CNS and you won't find many intermediate/advanced deadlifters training like that.

I'd start doing triples or doubles and see how high you can get them.

Chancer3001

try 2 weeks of 200g protien EVERY day.

When I was starting off That used help me through plateaus.

Inspector Coptoor

Chancer3001 wrote: »

try 2 weeks of 200g protien EVERY day.

When I was starting off That used help me through plateaus.

And now? 300? 400?

Do you think the OP is just starting off?
Given he can DL 180 for 5 x 5?

Brian?

Inspector Coptoor wrote: »

I think 5*5 type training is great up to a point.

I think you have gone beyond this point when your aiming to be repping 2x BW for 5*5. I really think its just too hard on the CNS and you won't find many intermediate/advanced deadlifters training like that.

I'd start doing triples or doubles and see how high you can get them.

This. At this stage the OP could simply have outgrown his program.

Chancer3001

im about 140g a day now. only when i make a huge effort can i keep it at 200 for 14days in a row

El Horseboxo

I found 5x5 great for a solid base. But if I wanted to push the weight further I had to mix things up by changing my reps and sets. Taking a week off or changing type of exercise can help too.

Mellor

You've gotten great mileage out of 5x5, assuming they are legit reps. But it's prob a good idea to move to a more advanced program now. The advanced program could easily invoke a decent amount of 5x5 reps too, just structured differently.
If you are only, or mostly, interested in squats. There are squat specific program's too like Smolov

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BraziliaNZ

How do you deal with the DOMS when it comes to 5x5? I can barely walk sometimes for 2 or 3 days after squatting, and I only do it once a week. How do you manage with the pain?

Gummy Panda

BraziliaNZ wrote: »

How do you deal with the DOMS when it comes to 5x5? I can barely walk sometimes for 2 or 3 days after squatting, and I only do it once a week. How do you manage with the pain?

Do squats more then once a week and it will get better. Trust me

BraziliaNZ

Gummy Panda wrote: »

Do squats more then once a week and it will get better. Trust me

I did them on Tuesday, I was like a new born Gazelle yesterday trying to walk, seriously! I might try knocking out a set later, maybe twice a week will help, thanks.

FarmerH

Inspector Coptoor wrote: »

And now? 300? 400?

Do you think the OP is just starting off?
Given he can DL 180 for 5 x 5?

I found this somewhat strange also. Plus I'd often eat 80-90g protein for breakfast and I'm not even all that strong.

Can the OP give us an idea of what hie build up is before his max lift? I'm not entirely qualified to offer advice cos my max DL is 205 (but its rising steady), but I work with a training partner (which i find helps). We would build up to max lifts gradually to save energy for the heavier sets, i.e

8x100
6x120
4x140
2/3x160
180
190 or onto max, depending on how I'm feeling, and then bang out as many reps as i can

Would then take a good recovery and go back to work on higher reps around the 160 mark (i.e. 4x5)

This works for me now, but no doubt i will need to change when i plateau. I would definitely recommend talking to a Heavy lifter, or getting someone in to help on technique

Gummy Panda

BraziliaNZ wrote: »

I did them on Tuesday, I was like a new born Gazelle yesterday trying to walk, seriously! I might try knocking out a set later, maybe twice a week will help, thanks.

I use to do legs once a week and each week it sucked.

Then i did squats 3 days a week. After first week, no more DOMs. IIRC the muscle becomes more efficent at flushing the inflammed waste.

BraziliaNZ

Gummy Panda wrote: »

I use to do legs once a week and each week it sucked.

Then i did squats 3 days a week. After first week, no more DOMs. IIRC the muscle becomes more efficent at flushing the inflammed waste.

Did you just force yourself to do squats on baby gazelle legs?

Gummy Panda

BraziliaNZ wrote: »

Did you just force yourself to do squats on baby gazelle legs?

I was doing bill starr 5x5. It was a mon/wed/fri split. So on wednesday I did 60% of 1RM and did a lot of warm up sets to get the blood flowing.

I also was drinking Xtend intra workout. It help a little with recovery.