when doing the 5x5 should i start with 85% of my max or what, also do i go heavy on all 5 sets
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Thread: 5x5 and percentage
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03-21-2004, 03:16 PM #1
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03-21-2004, 05:31 PM #2
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03-21-2004, 06:21 PM #3
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03-21-2004, 08:13 PM #4Originally posted by jehst
85% 5x5 would be hard to pull off..I won't say its impossible. Depends on rest between sets I suppose.
Personally with 81% I find it rather difficult to complete all 5 sets of 5 reps. I actually hit failure on the very last rep of the last set, the last 1/4 towards lockout just wouldnt budge.
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03-21-2004, 09:39 PM #5Originally posted by HitManSE
If you cant get atleast 15 reps total out of the 5 sets, then the weight is too damn heavy. When I said 85% can be done, what I meant is you could hit or barley pass the 15 rep minimum, but a full 25reps...no way.
Personally with 81% I find it rather difficult to complete all 5 sets of 5 reps. I actually hit failure on the very last rep of the last set, the last 1/4 towards lockout just wouldnt budge.
But then that's just me. I actually like the 5X3 workout better than 5X5 for adding to 1RM training.
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03-21-2004, 10:57 PM #6Originally posted by short_dude
I'd have to disagree here. In December my max was 315-320 and I completed 5X275 which is like 86% of max without missing any reps. I didn't max out at 325 until the end of the month and then I could do 280 for 5, 5, 4 or 5, 4, 4.
But then that's just me. I actually like the 5X3 workout better than 5X5 for adding to 1RM training.
Sounds like your talking about 3sets of 5reps @86% which would work just fine, but im refering to the 5set of 5.
Adjusting it to your level of a 325-1rm.
Thats like you having to do 5sets of 5 reps at 280lbs (which is about what you 5rep max is) I think you'd find it rather difficult to complete 5 sets of 5reps using 280lbs. Im not doubting that you can do it for 5-4-4 but for 5-5-5-5-5...no, if you can your puttin up more then 325
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03-22-2004, 03:53 AM #7
try out 82.5% of your 1RM. it's tough, but i have never gotten less than the 5X5 with it.
powerlifter/strongman
"I ask you lord why you enlightened me,
Without the enlightment of all my foes,
He said cuz I set myself on a quest for truth,
And he was there to quench my thirst,
But I am still thirsty..."
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03-22-2004, 06:50 AM #8
I'm not sure exactly what my 1RM is for most exercises but if working 5x5 I do go pretty close to it, probably around the 85% mark, for all 5 good reps. I seem to be able to work comfortably closer to my 1RM for sets than most people are.
I would therefore say it's possible and depends on your personal development and training. It's difficult but possible.At 16/08/04
5'9" 187lbs
Chest 46"
Waist 32" (a little bit under now!)
Arms 17+half"
DL = 420lbs, BP = 280lbs, Squat = 345lbs
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03-22-2004, 06:59 AM #9
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03-22-2004, 07:07 AM #10
I kindof think of it in a reverse psychology type of way - I can work well up to a certain level and bang out reps but then can't add on much weight past that level. I think it's a case that my 1RM's could be improved and are slightly dissapointing compared to my working weight rather than that I can superhumanly work at my 1RM level. Whatever the reasoning the net result is that I can work closer to my 1rm than most people can.
At 16/08/04
5'9" 187lbs
Chest 46"
Waist 32" (a little bit under now!)
Arms 17+half"
DL = 420lbs, BP = 280lbs, Squat = 345lbs
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03-22-2004, 12:45 PM #11
I use a 5 x 5 method that was provided to me by my football coach. Pick a weight you can struggle to do 5 reps with. Do 4 x 5 at that weight. On your 5th set, you max out. If you can do 5 or more reps, you go up 10%, if you can't or your reps go something like this:5,5,4,3,3 then you stay at that weight. This system has seriously increased my lifts.
New 1rm's after 4 week layoff...
Bench: 235 -------goal------> 315
Squat: coming soon------goal----->355
Deadlift: coming soon----goal---->405
6'5, 240lbs.........training 2 1/2 years
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03-22-2004, 01:01 PM #12
I start with a weight i can get 5x5 with reasonably comfortably
Then i up the weight by about 5lbs every week.
When i get to the point where i can't get 5 sets of 5 i drop down to 3 sets of 5, and carry on upping the weights.
When i can't get 3 sets of 5 i drop to 5 sets of 3, and carry on....
When i can't get 5 sets of 3 i do a max week and then start again, doing 5x5 with the last weight i managed to do 5x5 with in the previous cycle.
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