5th week 5x5, bit confused

[Micker]

I just finished the 4th week of madcow's 5x5. Set prs in everything and feel great. Glad I listened to you guys . Well, I have to do the deload/Intensity phase now and I just seem to be seeing conflicting things. For week 5, do I do 3 workouts again and just do 1x3/3x3 instead of 5, or do I do 2 workouts cutting the wed. workout out?? I take it I use the same weight in week 5 as I did week 4, then the next few weeks, up the weight each week till week 8?? Just want to be sure I do it right. For example I did 215x5x5/220x5 pyramid for my last workout in the benchpress, if you want to use that weight as an example. Thanks!!

 

[Guinness5.0]

You have two options:

-you can run it 2x/week (M and Th or T and F) using squat/bench/row and then dead/military/chin for a couple weeks. You simply use week 4's weights in 3 sets of three for all of 'em. Then jump into the volume phase again OR

- run the intensity phase for four weeks. You'd do the exact same movements but (like you said) the 1x5's become 1x3's and the 5x5's become 3x3's. In this case week 5 is considered a deload, then nest week you ramp the weights incrementally and continue to do so each week. So there would be four loading weeks (the 1x5/5x5), a deload week (1x3/3x3 w/ last week's 1x5/5x5 weights) then an intensity phase (ramping up the 1x3/3x3 weights from week 5).



This is covered in depth in the mother thread- you will find many more descriptions there.

 

[anotherbutters]

You've got it right, 1x3/3x3 for weeks 5-8, 3 workouts per week, starting week 5 with the same weights as week 4.

There is an alternative deload, where you can do two days per week instead of three, but I'm not sure what criteria you use to decide between them, other than trying each in two runs of the 5x5 and seeing which suits you better.

The weights should go up from week to week, with the intention of setting PRs in weeks 8 and 9, not 6 and 7 (you don't want to load up again in 6 and 7).

 

[blut wump]

For the 3x per week deload/intensity you could take a look at my first 5x5 log which is referenced from the TOC of the main 5x5 thread. Don't forget that you'd drop the Wednesday squat altogether if you opt for the 3x per week option.

The 2x per week option is really just an extended deload. You drop the Friday workout and all of the exercises are done at 3x3. Each time you get all 9 reps, you increase the weight for the following week. Each time you fail you keep the weight steady. You run this for only two or three weeks until you are feeling fresh again and stop, maybe to begin again at week1 for a fresh run.

In either case in week5 the 3x3 exercises use the same weight as the 5x5 exercises in week4 and the 1x3, if using the 3x per week option, in week5, use the 1x5 weights.

Since this is your first run of the 5x5, you might be best served with the 2x per week option rather than the 3x. If you opt for the 3x option, then you need to be careful of a secondary loading in weeks 8 and 9. Give us a shout when you get there.

 

[anotherbutters]

I must have read it wrong when I did my DF 5x5. I did the 2x per week workouts, but did them for five weeks, from 5-9. I didn't realise the 2x workouts were only supposed to be done for a couple of weeks or so. Wow, what a deload I had!

Sorry if I misled you Micker.

 

[Micker]

Hmm, maybe i'll do 2x workouts for the 5th week then switch to 3x for the last 3 weeks, so I get a bit extra deload. Does that sound right??

I feel great, but my body is a bit achy, exp my shoulder area.

 

[Guinness5.0]

i had the same question on my first 5x5 run. Here's mc2's answer:
http://www.elitefitness.com/forum/showpost.php?p=4943929&postcount=27

 

[blut wump]

You can do a hybrid like that if you wish but you'll be having to do a little bit of guessing as to where to set your 1x3 weights in week6.

The main point of the 3x per week system is to run not only a deload but a full Intensity phase where you transition to working for neural efficiency. You'd take it right out to week9, aiming to set fresh 3x3 and 1x3 records in week8 and beat them further in week9. Those 1x3 lifts can be hard work and hard on your joints but can induce a lot of extra strength.

 

[Micker]

I read your thread guinness http://www.elitefitness.com/forum/showthread.php?t=399754

It sounds like you had the same questions as me. 2x deload sounds like not enough lifting, but I don't want to overdo it with 3x per week deload. I think i'm gonna do 3x and just suck it up. I will try to pace myself, self control is tough when you want big numbers. Not sure how loaded I am right now, but my body was hurtin after my last workout. Anyone think 2x is better before I go for 3x for deload/intensity??

 

[Guinness5.0]

"better" is case-by-case. Run either one and you'll make progress.

FWIW I'm very glad I ran the full four week intensity phase. Personally it was very rewarding to hit 405 for a triple on squats, as well as get 4 plates+ on deads. Hitting 3 plates on bench fora triple was a milestone as it equalled a PR I set while on gear! I thought that overall it was easier than the volume phase.