5 x 5

Doc Daneeka

Hey all,

Just started this programme and thought I'd see what peoples thoughts were on it. Planning to give 10 / 12 weeks and see how I go. Primary aim is to add some strength. Basically coming to it having got back in the gym middle of last year with a view to loosing some weight and adding strength both of which have gone reasonably well.

One question I have is about the total sets in a normal session. Each one being built around 3 compound lifts and each set getting progressively heavier leaves 15 sets per session. And the first couple of these for each lift being light enough to feel like warm ups. Seems not to be a lot in total per session. I am wary of messing with the programme but am wondering if there is room for more or should the programme have me maxed out assuming I set out with the right weight? Appreciate thoughts / advice.

Doc.

http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm

Mellor

Don't mess with the program, increase slowly.
It won't take long before you need to give 100% to hit 5 reps and a PR on the top set

Brian?

Madcow 5x5 is an intermediate program. Are you an intermediate lifter?

Mellor

Brian? wrote: »

Madcow 5x5 is an intermediate program. Are you an intermediate lifter?

I didn't even notice it was Madcow. Assumed it was the novice version if stronglifts.

OP, if you are asking "is the program enough". It suggests that you aren't ready for Madcow. What are you 1RMs?
I'd say give the regular strong lifts a go for a good before you move on.

Doc Daneeka

Cheers for comments.

Hmmm, how do you define an Beginner or Intermediate? I guess the answer to that will be... well, if you have to ask that question! :cool:

I would guess that I am late stage beginner / early intermediate. Your comments do give me some food for thought though as obviously I want the biggest gains possible in shortest period. Maybe this might be achieved better with a more beginner programme. Presumably the longer a beginner programme stays working the better.

I will have a more detailed look at the stronglifts later. It seems not a million miles away from what I was doing the end of last year which was provided by a trainer. In answer to question on PRs. Body weight 88kg (probably need to drop a few more kilos fat).

Bench 100kg 1RM

Dead 135kg 1RM

Squat 106kg for 5 reps. Have never really spent much time doing back squats as previous programmes have used split squats and front squats.

Bent over row 75kg for 5 reps. Again, not one I've spent a lot of time on previously with programmes using inverted rows instead.

Doc.

Mellor

Based on your numbers I'd do strong lifts. Your squat is way underdeveloped. Wind the weight back to like 20-50kg and start strong lifts at easy loads. Adding to the bar each session, as per the program.
You squat the most often, so by the time to reach 100kg bench again you'll be squatting more than 106, and hopefully keep increasing past that.

Doc Daneeka

Mellor, you recommend stronglifts which is a beginner 5x5 programme. What about starting strength which seems to use 3x5? Would you make a recommendation of one over the other.

Mellor

Doc Daneeka wrote: »

Mellor, you recommend stronglifts which is a beginner 5x5 programme. What about starting strength which seems to use 3x5? Would you make a recommendation of one over the other.

If doing Starting strength I'd do two warm up sets then 3x5 at the work weight. So it ends up being the same sets as Stronglifts.

As for the exercises used, I prefer SS but power cleans can be wasteful if not done properly. I think there's a version of SS without power cleans that includes pull ups.

Basically choose the one that has exercises you want to do.

Doc Daneeka

Mellor wrote: »

If doing Starting strength I'd do two warm up sets then 3x5 at the work weight. So it ends up being the same sets as Stronglifts.

As for the exercises used, I prefer SS but power cleans can be wasteful if not done properly. I think there's a version of SS without power cleans that includes pull ups.

Basically choose the one that has exercises you want to do.

I've been doing quite a bit of reading up on this over the last day and have come to the same conclusion. There is a SS version supplements other exercises for the power cleans. Also, think it is a little less intense on the deadlifts as it is set up for 3 days and you deadlift once a week only.

I'm going to give that a go with a view to bringing the squats up to scratch and hopefully powering through PRs for other lifts when I get back to current limits. Even if the gains plateau quickly once past current PRs it should still be worth it and hopefully there will be room in the squat for significant improvement.

I'll update on any improvements in couple of months.

Doc Daneeka

Thought I'd put my query in here as the programme has led me to it. The starting strength programme I'm on has chin ups included and today I did proper ones on a bar for the first time in years. Surprised to find I am struggling with the range of motion required to comfortably have palms facing me. Basically rotating the forearm to palm facing me is at its limit when hanging from bar. Never remember feeling so uncomfortable when doing a chin up before but had foregone them for pull ups in any training I had done over the last few years.

Any tips / stretches to improve it?