question about 5x5 routine

Discussion in 'Strength & Conditioning Discussion' started by Get_that_yayo, Apr 8, 2008.

  1. Get_that_yayo

    Get_that_yayo Brown Belt

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    when lifting on the 5x5 routine, im confused about the directions listed on the link in the FAQ


    When i am lifting, am i working up or down? meaning if 95% of my 5 rep PR is 200 pounds, do i start out lifting 200 pounds? or do i start out with the smallest weight and work up to 200 pounds?

    Its confusing as to weather i lift the lightest weight or the heaviest weight first in the routine
     
  2. TKMaxx715

    TKMaxx715 saggy pants

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    work up...

    wow.. youve been here a while
     
  3. Get_that_yayo

    Get_that_yayo Brown Belt

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    I've been here a while, just not in the S & P forum.

    thanks for the help
     
  4. kaboom187

    kaboom187 be aggressive.

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    How i interpreted it:
    Day 1:
    ----------------
    5x5 Bench Press 40%, 55%, 70%, 85%, 100% of new 5 RM. Rest 5 mins before last set.
    5x5 Squats 90% of 5 rep max. Rest 5 minutes. *warm up 1-3 sets of 3 reps*
    5x5 Dynamic rows 90% of 5 rep max. Rest 5 minutes. *warm up 1-3 sets of 3 reps*

    Day 2:
    ----------------
    4x5 Military Press 90% of 5 rep max. Rest 3-5 mins. *WU 1-3sets of 3*
    5x5 Deadlifts 90% of 5 rep max. Rest 5-7 mins. *WU 1-3 of 3*
    5x5 Squats 75% of 5 rep max.
    5x5 Pull-ups 90% of 5 rep max. Rest 5 mins here – Currently can’t do a pull tho 

    Day 3:
    ----------------
    5x5 Bench Press 90% of 5 rep max. Rest 5 each set.
    5x5 Squat 40%, 55%, 70%, 85%, 100% of new 5 RM. Rest 5 before last set.
    5x5 Dynamic Rows 40%, 55%, 70%, 85%, 100% of new 5 RM. Rest 5 before last set.
     
  5. gza

    gza Banned Banned

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  6. dexter c

    dexter c Borderline anorexic

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    Kaboom has it about right. Basically there are volume 5x5 days where you do the same weight 5x5, then there are intensity days where you ramp the weight up and only do your top weight on your last set.
     

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