personalizing 5x5

[the_jks]

hey guys just about to start intermediate 5x5, after draging ss out for a extra month and only putin 10lbs on my lifts anyway , im going to be subsatuting power cleans for rows, and overhead press for incline bench , just want to get some input.

my 5 rep maxes in lbs

squat 330
DL 385
bench 245
PC 190
OH press 165

from my numbers what % would be a good increase for the warmup sets? the recomended 12.5%?,
and should i still increase each week by the 2.5%? or should i just do 5lbs increases?

alos just need some clarification if i were to miss on fridays triple, i would keep the weight the same as the previos monday and not try for PR next week?, and if i miss mondays weight i should try the same weight i missed mon for the triple again on friday?

[bango skank]

Originally Posted by the_jks

from my numbers what % would be a good increase for the warmup sets? the recomended 12.5%?

That should be fine. Anything between 10-15% is fine.

and should i still increase each week by the 2.5%? or should i just do 5lbs increases?

Increase by 2.5% if you can, that will be more than 5 lbs in most cases, less than 5 lbs in others.

alos just need some clarification if i were to miss on fridays triple, i would keep the weight the same as the previos monday and not try for PR next week?

correct.

But it's very unlikely that you'd miss the triple though. For example if on Monday you did your heavy set of 5 with 300, then you'd prolly be good for a 320 triple. A 307.5 triple (2.5% more) should be a cakewalk.

and if i miss mondays weight i should try the same weight i missed mon for the triple again on friday?

yup. Basically whatever weight you miss, keep repeating with the same weight until you get both the triple and the set of 5. Do this for up to 3 weeks.

This 5x5 calculator might help you get setup:

http://www.scribd.com/doc/8000198/Bi...ook-Calculator

Good luck!

[esoterik]

Whoa your lifts are really high esp considering you just finished SS. Did you shift from adding weight week to week? Were you using the original workout template or did you shift to the intermediate SS template?

Would apperciate if you can take the time to answer these, cause that makes me rethink twice about going back to SS, seems like I could make some few more gains on it.

[the_jks]

Originally Posted by bango skank

That should be fine. Anything between 10-15% is fine.



Increase by 2.5% if you can, that will be more than 5 lbs in most cases, less than 5 lbs in others.



correct.

But it's very unlikely that you'd miss the triple though. For example if on Monday you did your heavy set of 5 with 300, then you'd prolly be good for a 320 triple. A 307.5 triple (2.5% more) should be a cakewalk.



yup. Basically whatever weight you miss, keep repeating with the same weight until you get both the triple and the set of 5. Do this for up to 3 weeks.

This 5x5 calculator might help you get setup:

http://www.scribd.com/doc/8000198/Bi...ook-Calculator

Good luck!

thanks for clearing that up .

Originally Posted by esoterik

Whoa your lifts are really high esp considering you just finished SS. Did you shift from adding weight week to week? Were you using the original workout template or did you shift to the intermediate SS template?

Would apperciate if you can take the time to answer these, cause that makes me rethink twice about going back to SS, seems like I could make some few more gains on it.

yeah i did the advanced novice version for the last 6 weeks (found it in the spread sheet), front squats on wend and lower frequency in the DL and PC , it gave me a extra 10lbs on the squat DL PC and 5lbs more on BP OHP , i might of been able to get more on the dl maybe pc too but i dont want to **** my back because of form and grip is weak .At the time i was still making workout to workout progress and had been on ss for over 3 months, but im deffently progressing week by week now ,every time the weight would go up itd take 2-3 tries to get , so basicly i figure its time to move on to a workout designed for weekly progress.

[bango skank]

Originally Posted by the_jks

thanks for clearing that up .



yeah i did the advanced novice version for the last 6 weeks (found it in the spread sheet), front squats on wend and lower frequency in the DL and PC , it gave me a extra 10lbs on the squat DL PC and 5lbs more on BP OHP , i might of been able to get more on the dl maybe pc too but i dont want to **** my back because of form and grip is weak .At the time i was still making workout to workout progress and had been on ss for over 3 months, but im deffently progressing week by week now ,every time the weight would go up itd take 2-3 tries to get , so basicly i figure its time to move on to a workout designed for weekly progress.

Nice work on taking SS to the limit, and I'm glad you liked the spreadsheet. You picked a good time to switch programs, the volume eventually gets very hard for your body to sustain. Good luck with 5x5!