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  1. #1
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    Thumbs up 5x5 to 5x3 bench - thoughts? (Reps, lol)

    My bench has not been progressing as much anymore. My bench 5x5 is looking like:
    5 5 5 2 1 1

    I haven't been adding on 5 pounds because I can never seem to get
    5 5 5 5 5

    Would it be okay to switch to a 5x3? I'm able to do 5 5 5 with an extra 5 pounds.
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  2. #2
    GOD of Teen Sea iam fuzz's Avatar
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    look into Sheiko

    basically what im doing is:

    week 1 : 5x3 @ 80%
    week 2 : 4x2 @ 85%
    week 3 : 6x3 @ 80%
    week 4 : 3x1 @ 90%


    The % are of an estimated 1RM. So, take a max you know you can do and add 10-20lbs to it b/c you want to be shooting towards that higher max.


    -fuzz
    Cutting Goal : 185-190lbs
    11/06/09 : 184lbs
    12/06/09 : 189lbs
    01/06/10 : 194lbs
    02/06/10 : 196lbs
    03/06/10 : 195lbs
    04/06/10 : 199lbs
    05/06/10 : 201lbs
    06/06/10 : 198lbs
    07/06/10 : 195lbs

    "No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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  3. #3
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    Originally Posted by iam fuzz View Post
    look into Sheiko

    basically what im doing is:

    week 1 : 5x3 @ 80%
    week 2 : 4x2 @ 85%
    week 3 : 6x3 @ 80%
    week 4 : 3x1 @ 90%


    The % are of an estimated 1RM. So, take a max you know you can do and add 10-20lbs to it b/c you want to be shooting towards that higher max.


    -fuzz
    Thanks, I'll be looking into this. I just downloaded the spreadsheet. Repped.
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  4. #4
    Registered User Scott.'s Avatar
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    On the subject of 5x5, you'll find if you eat more it's more likely you'll get that 5x5. If I do 5x5 once a week as a power day and if I don't eat well all week I find it hard to progress at all on my lifts. Just putting that out there, make sure you're gaining weight or you can't use sheiko to its full potential either.
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  5. #5
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    keep it up dood
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  6. #6
    Registered User Scott.'s Avatar
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    Originally Posted by iam fuzz View Post
    look into Sheiko

    basically what im doing is:

    week 1 : 5x3 @ 80%
    week 2 : 4x2 @ 85%
    week 3 : 6x3 @ 80%
    week 4 : 3x1 @ 90%


    The % are of an estimated 1RM. So, take a max you know you can do and add 10-20lbs to it b/c you want to be shooting towards that higher max.


    -fuzz
    When I looked into it it looked more complicated than that? I just thought fukc that, I'll stick to 5x5. I'm finding it hard to progress, especially on bench, my diet is in check etc, reckon I should try it?
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  7. #7
    Registered User jg87iroc's Avatar
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    Originally Posted by kmooz View Post
    My bench has not been progressing as much anymore. My bench 5x5 is looking like:
    5 5 5 2 1 1

    I haven't been adding on 5 pounds because I can never seem to get
    5 5 5 5 5

    Would it be okay to switch to a 5x3? I'm able to do 5 5 5 with an extra 5 pounds.
    lower the weight
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    make arnold president!
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  8. #8
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    Originally Posted by Scott. View Post
    When I looked into it it looked more complicated than that? I just thought fukc that, I'll stick to 5x5. I'm finding it hard to progress, especially on bench, my diet is in check etc, reckon I should try it?
    I've been gaining weight at a constant rate. I'm just thinking it's time to try something new, 5x5 did help me gain a lot. I'm still looking at sheiko.

    I suggest looking at:
    http://forum.bodybuilding.com/showpo...1&postcount=15

    Edit:

    lower the weight
    I have deloaded once. Waiting for next workout to see how it works out.
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  9. #9
    GOD of Teen Sea iam fuzz's Avatar
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    Originally Posted by Scott. View Post
    When I looked into it it looked more complicated than that? I just thought fukc that, I'll stick to 5x5. I'm finding it hard to progress, especially on bench, my diet is in check etc, reckon I should try it?
    it is more complicated. i just took what i liked from the program and have been using it for my bench and deads

    what i typed up wasnt the entire sheiko plan/breakdown, its just a piece of it


    -fuzz
    Cutting Goal : 185-190lbs
    11/06/09 : 184lbs
    12/06/09 : 189lbs
    01/06/10 : 194lbs
    02/06/10 : 196lbs
    03/06/10 : 195lbs
    04/06/10 : 199lbs
    05/06/10 : 201lbs
    06/06/10 : 198lbs
    07/06/10 : 195lbs

    "No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
    -Socrates

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