5x5 progression thread

[coyotekid84]

I'm not sure what version of 5x5's this is i thinks it bill stars for beginer to itermediate.
My diet eat everything
My weight a soft 167lbs 5'9
Supps: jack3d and creatine
preface I know i did the first day wrong. Base on my first numbers and guess on where I will be in 9 weeks ?
also their is a tonage calcutlation chart at the bottom i'm not sure what its for, but i'm almost 3000lbs over what the fixed number is

Day Exercise Reps Wk 1
Monday
Squat
5 115
5 125
5 135
5 145
5 155

Bench
5 125
5 135
5 145
5 155
3 165

Row
5 55
5 65
5 75
5 85
5 95

 

[coyotekid84]

Day Exercise Reps Wk 1
Wednesday
Squat
5 115
5 125
5 135
5 135

Shoulder Press
5 95
5 95
5 95
5 95

Deadlift
5 175
5 175
5 175
5 175
5 175

Pull ups
5 25
5 20
5 15
5 10
5 10

 

[JDid23]

i'm in!! i actually weigh the same as you and i'm also the same height... never taken supps minus whey/never focused on diet, but that's gonna change in a week. probably going to take Jack3d and continue protein shakes so i'm curious to see where it takes each of us.

good luck bro! btw, how long you been lifting for?

 

[coyotekid84]

been in the gym for years, just getting serious about the big lift less than a year, mostly cross fit. so this is my first real shot a putting weight up

 

[coyotekid84]

Squat- my question is the first 2 reps are easy the 3rd i feel the weight and by the 4th and 5th i'm struggling. I could do more reps but less sets,is this the right resistance?
5 135
5 135
5 135
5 135
5 135

Bench
5 145
5 145
5 145
5 145
5 145

Row
5 95
5 95
5 95
5 95
5 95

bar curls(biggest curl bar i've ever seen.
2x10lbs plates 3 sets
dips
7x6x6
tricep press down
#3 plate x 12
#5 plate x 10
#5 plate x 10

 

[z66x]

Aren't you supposed to go like

85
95
105
115
125

? Like progress in weight for a 5x5

 

[JDid23]

Squat- my question is the first 2 reps are easy the 3rd i feel the weight and by the 4th and 5th i'm struggling. I could do more reps but less sets,is this the right resistance?
5 135
5 135
5 135
5 135
5 135

Bench
5 145
5 145
5 145
5 145
3 145

Row
5 95
5 95
5 95
5 95
5 95

bar curls(biggest curl bar i've ever seen.
2x10lbs plates 3 sets
dips
7x6x6
tricep press down
#3 plate x 12
#5 plate x 10
#5 plate x 10

i don't think this is the right resistance if you're already struggling on the 4th and 5th rep in your first week... you also missed 145 on your last set which definitely indicates to me your bench is too high.


I would personally drop the weight a lot and maybe start with a typical 5x5 (1 top set) or rippetoes since you're trying to gain strength/put up considerable weight.


Also @ z66x- there are a few different variations of 5x5.. the one you did is just 1 of them

 

[coyotekid84]

sorry i'm using spread sheet that is slightly different from the acutally plan i'm on/ the spread sheet goes 5/5/5/5/3/8 for bench

 

[ghettostudmuffin]

That would be the basic linear 5x5 Bill Starr version.

It's good to figure out before you do a cycle your max on the big 3 lifts. Then drop that down 5-10% and use that number to base your percentages off of.

This particular 5x5 should look like this:



Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

Pretty much with this linear 5x5 the goal is to add 5lbs a week on your big 3 lifts imo. Friday you do a heavy triple and when Monday comes around you do 5 reps with that weight. Then the next Friday rolls up and you add 5lbs and drop back to 3 reps etc etc.


Nowhere in this linear version should you be doing 5 sets of 5 reps with the same weight. That is a volume version and there is a big BIG difference in the amount of volume/total tonnage with that particular 5x5 and this basic linear 5x5.

 

[coyotekid84]

yeah i'm doing the volume phase right now