5x5 squats, 5x5 Bench, Best way to increase?

[andyem]

I'm about to start a new routine tommorow and being a newb I have heard a million ways to increase your lifting weight but I need some examples of what I really should be doing. For example I have 5x5 squats and 5x5 bench presses in my weekly routine and dont understand what I should be lifting in each set. I would love an explanation on that and when do I know its time to increase the weight. Here is the routine a member of tis forum gave me:

legs/calves: sets/reps
-squats 5x5
-SLDL 4x6 stiff legged deadlift.
-leg press 3x8-10
-calf raises 4x10-12

chest/tris:
-bench press 5x5
-incline DB press 4x6
-dips 4x6(add weight if necessary)
-pulldowns 3x6-8

back/bi/forearms:

-deadlifts 5x5
-BB rows 5x5
-chins 4x8-10((add weight if necessary)
-curls 3x8-10

shoulders:

-standing BB press(to front) 5x5
-lateral raises 4x6-8
-bent over reverse flys 4x6-8
-trap work

Thank you so much in advance.

[kingcarlos]

sure im doin 5x5 too. u choose a weight that u can do only 5 reps for each sets. u must push throughthe first 3 sets, but after the 4th or 5 th set, u can make it only 3-4reps. that will be the best weight to use. if u feel u could go all the way, increase the weight to 5-10lbs in ur next workout session

[andyem]

Ahh, so none of this pyramiding up to a certain weight like 150x6 then 160x5 then 170x3 or that may come later on. Also how long are you keeping this routine for?

[kingcarlos]

i ve been on it for 1 month now and have some pretty decent gains in strength (i dont reali care abt mass, maybe later). u can have pyramid.

ok here are some varaition

if u want to use the same weight for all the 5 reps (must be heavy weight), u need to warm up
for example u are doin 365 x5
u need 135x5
225x3
275x1-2
365x1-2 as warm ups

vary 2: what most ppl do
135x5
145x5
155x5
165x5
365x5

vary 3: the wave
315x5
345x5
365x5
355/365/370x5

vary 4: the wave II
345/355/365x5
315x5
365x5
335x5
345/355/365x5

vary 5 :dropping back (drop set)
365x5
335x5
315x5
295x5
275x5

in all my expalnation 365lbs is the weight that u use for all the reps (max weight) and it is juz an example, u can choose weight that suit u. hoep this clears things up

[andyem]

Thx I'll give it a try tommorow.

[kingcarlos]

no prb man juz ask