5x5 gurus, peep this and tell me if it's ok...

[DZLS]

these are some preliminary numbers for my upcoming 5x5, and am wondering if we are supposed to incrementally up each of the 5 sets every week...

i never got a clear answer on this, so i'm just wondering if how i have this setup is correct...

i used my 5RM for the Week 4 Friday numbers, and subtracted 2.5% or 5lbs back each week until i hit Week 1...

Week 1 looks awfully easy, but i'd rather start off too easy, rather than get bogged down too soon, and then end up screwing myself...

 

[Numani]

http://www.geocities.com/elitemadcow1/index.htm

why not check out the spreadsheet on the above website.

first go. just plug in the numbers. round down or up based on the output.

on the next run you can modify based on what you have learnt.

just looked at your 1st and fourth week of tuesday squats. seems ok.

 

[djeclipse]

Your numbers aren't that bad for the ramping weights, and you have is right as far as the fridays numbers.

Then on mondays you do increase the "warm up" weights along with the top set like you have done. But you may want to go a little lower on your starting weights.

eg. for Squat week 1 day Monday,
You have
135 x 5
155 x 5
180 x 5
205 x 5 = 765 total
225 x 5 = 900 total lbs

Madcows spread sheet is based on 12.5% decrease in weight from the top set which looks like this (when you round up to whole numbers.

111 = 110 x 5
139 = 140 x 5
167 = 170 x 5
195 = 195 x 5 = 615 total
222 = 225 x 5 = 840 total

It may not seem like much now but later on when things get harder, that extra work you're doing on your warm up weights may keep you from making a new PR.

I'm no expert though.

Also is that you in the pic? What's your body weight? You're about the same as me strength wise, but you're f'n ripped and I'm a fatty. lol

EDIT:
Week 2 Monday looks like this for the squat(to answer your question about the ramping weights).

114 = 115 x 5
143 = 145 x 5
171 = 170 x 5
200 = 200 x 5
228 = 230 x 5

eventually you won't be able to make 5lb jumps and you'll have to microload, I used the home hardware chain method.

 

[Madcow2]

If you are going to front squat on Wed, don't base those weights off your Monday backsquat - those formulas are for light backsquatting. Just set it up as a front squat day and run it like the other lifts just increasing week to week.

 

[DZLS]

thanks for the replies so far...

i'll redo the front squat weights... and use about 80% of what i'm using for the back squats on Monday and increase incrementally each week...

i'll also refigure my warm up sets for week 1, and go from there... i'd rather start off too easy, than hit a wall before the program really gets legs...

and yes that is me in the avatar... i'm about 205 in that pic...

 

[Madcow2]

Don't match the front squat to Monday's back squat. Just make it separate and run it like you do deads and military. Unless you have a weak backsquat and a stellar front it will work out as it should.

 

[DZLS]

right... i just figured 80% of my back would be good for my front...

or am i seeing this wrong...?

i am supposed to incrementally increase those 3 (military, deads, and front squat) each week right...? just make sure i'm getting all 4 sets of 5...?

for the tricep extensions, does it matter if you use a straight or a "v" bar...? or just pick one...?

 

[Madcow2]

80% may work for some, may not work for others. If it works for you is the question and I can't help you there other than to say it's not important that you subscribe to some specific ratio of Monday, just hit it and improve it over time. It will be lighter by it's nature.

It doesn't matter what you do for tris.

 

[DZLS]

thanks...

my front squat is definitely not on par with my back squat... i'll experiment with it the first week, and regauge it after that...