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  1. #1
    Registered User johndoethethird's Avatar
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    Unhappy Transition from 3x10 to 5x5 what working weight to use?

    I am currently on a cut (200lbs down from 216lbs) on week 8 of a P/P/L variant of my own (with linear progression) and have decided to drop doing 3x10 and start 5x5 to get my strength up a bit on the main compounds and leaving the rest of the accessory work as 3x10.

    TLDR: I was wondering what starting weight I should use from switching 3x10 to 5x5, I have no idea what my maxes are as I haven't tested.

    Current Lifts:

    3x10x154lbs Front Squat (using both variants, focus for this phase was FS)
    3x10x110lbs OHP
    3x10x180lbs BP
    3x10x264lbs DL

    Added Note: DL and FS were worked back up because I dropped them for a few weeks because of back pain.
    Last edited by johndoethethird; 01-22-2019 at 01:26 PM.
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  2. #2
    No help for this one.... Squid24's Avatar
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    How do you feel on that last set of 10 reps at those weights? That is a total of 30 reps..

    Now you want to drop down to 25 reps...I would start out a bit heavier than those numbers, but not too much to stall out by next week...lol
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  3. #3
    temporary illusion supramax's Avatar
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    Originally Posted by johndoethethird View Post
    I am currently on a cut (200lbs down from 216lbs) on week 8 of a P/P/L variant of my own (with linear progression) and have decided to drop doing 3x10 and start 5x5 to get my strength up a bit on the main compounds and leaving the rest of the accessory work as 3x10.

    TLDR: I was wondering what starting weight I should use from switching 3x10 to 5x5, I have no idea what my maxes are as I haven't tested.

    Current Lifts:

    3x10x154lbs Front Squat (using both variants, focus for this phase was FS)
    3x10x110lbs OHP
    3x10x180lbs BP
    3x10x264lbs DL

    Added Note: DL and FS were worked back up because I dropped them for a few weeks because of back pain.
    The simplest way is to use a rep calculator and adjust from there according to how the workouts go. This one: https://www.muscleforlife.com/one-rep-max-calculator/ has your 110 lb 10 rep OHP at 125-128lbs for 5 reps.
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  4. #4
    Registered User johndoethethird's Avatar
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    Depends really as I'm also cutting,

    If after a rest day / cheat meal not an issue

    If back to back days BP is RPE 9 - OHP RPE 10 or failure

    DL and FS (because of restart) are ok until now
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  5. #5
    It is known. Farley1324's Avatar
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    Originally Posted by johndoethethird View Post
    I am currently on a cut (200lbs down from 216lbs) on week 8 of a P/P/L variant of my own (with linear progression) and have decided to drop doing 3x10 and start 5x5 to get my strength up a bit on the main compounds and leaving the rest of the accessory work as 3x10.

    TLDR: I was wondering what starting weight I should use from switching 3x10 to 5x5, I have no idea what my maxes are as I haven't tested.

    Current Lifts:

    3x10x154lbs Front Squat (using both variants, focus for this phase was FS)
    3x10x110lbs OHP
    3x10x180lbs BP
    3x10x264lbs DL

    Added Note: DL and FS were worked back up because I dropped them for a few weeks because of back pain.
    You could simply start with the same weights and increase weekly. You're only dropping 5 reps from the total volume, and if you add weight every week it will get heavy fast, particularly on a cut. It's always better to start lower and add less, when in doubt.
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  6. #6
    Registered User johndoethethird's Avatar
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    I think I would stall out heavily on OHP based off that rep calculator


    Same weight sounds like a better approach or add some microplates (atleast psychologically)
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  7. #7
    temporary illusion supramax's Avatar
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    Originally Posted by johndoethethird View Post
    I think I would stall out heavily on OHP based off that rep calculator
    Then you adjust accordingly.


    Originally Posted by johndoethethird View Post
    Same weight sounds like a better approach or add some microplates (atleast psychologically)
    If you want to do 5 reps with a weight that you can lift for 10 reps, knock yourself out. I do believe you'll be adding weight in short order.
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    Originally Posted by Farley1324 View Post
    You could simply start with the same weights and increase weekly. You're only dropping 5 reps from the total volume, and if you add weight every week it will get heavy fast, particularly on a cut. It's always better to start lower and add less, when in doubt.
    This.

    It's not that serious, OP. Any program with a bare minimum progression model will sort out such an issue sooner rather than later.
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  9. #9
    Registered User johndoethethird's Avatar
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    Small update: I've changed the program to a 4 day workout so I'm fresher, currently haven't stalled on anything and feeling pretty good

    This is the progression currently going from 3x10 to 5x5
    DL
    5x5x120kg
    5x5x124kg
    5x5x126kg

    next session 5x5x128kg (282lbs)

    Back Squat
    5x5x80kg
    5x5x84kg
    5x5x90kg

    next session 5x5x95kg (209lbs)

    BB
    5x5x84kg
    5x5x86kg
    5x5x88kg

    next session 5x5x90kg (198lbs)

    OHP
    5x5x52kg
    5x5x54kg
    5x5x56kg

    Next session 5x5x58kg (128lbs)

    I guess I was being slightly cautious but all in all I'm happy.
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  10. #10
    I Climb Trees health4life24's Avatar
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    Why are you sticking with just a specific rep range? Why not utilize all rep ranges?

    X12, x10, x8, x6, x3, etc.....
    *If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.
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  11. #11
    Registered User johndoethethird's Avatar
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    I find it easier to track TBTH, I have an excel spreadsheet and plug them in after each workout.

    My first 8 weeks was 3x10 on everything (compounds+accessories), now it's 5x5 on compounds and 3x10 on accessories as I felt my strength needed some work.

    I know what to work with on my 3x10s (now) , will have good data for 5x5 after a few weeks then likely go 3x8 or 4x6 (<<< for compounds) to also collect data on those too.

    ALWAYS with linear progression
    Last edited by johndoethethird; 02-10-2019 at 06:22 AM.
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  12. #12
    I Climb Trees health4life24's Avatar
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    I just never saw much benefit in sticking with just one rep range compared to utilizing all rep ranges, even the 1-3 rep range. For me this has worked the best in terms of increasing muscle and strength. But that's just my opinion from my experience.
    *If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.
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  13. #13
    WOATbrah of peace :) sooby's Avatar
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    dont know if this has been mentioned but I would use your 3x10 weights as your 5x5 weights initially
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  14. #14
    Registered User johndoethethird's Avatar
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    Originally Posted by sooby View Post
    dont know if this has been mentioned but I would use your 3x10 weights as your 5x5 weights initially
    Give or take that's what I did and everything is working good for now (no stalls)
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