5x5 Questions, could use yall's help

[andy11]

Ok, first off I am 6'1 175lbs, 10-12% BF, 23 years old. Just looking to bulk up a litte and heard/read that the 5x5 is a great workout - thought id try it out, but as I said, some questions:

It seems as though everyone does their own variation of this workout, so its kind of hard to get a clear picture on the baseline workout.
From what I have gathered, most people stick to the "Core" lifts to follow the 5x5 routine, then add in auxillary lifts on certain days. Here is what I have figured as possibly what I will be starting - correct me at any time, I am looking for opinions:

(I have always followed the Chest/Triceps/Shoulders day1, Back, Biceps, Forearms day2, Legs day3, Off, then start over - correct me if I should do this workout differently)

Day1:
Bench (5x5)
Inline - Aux. Lift, should I follow the 5x5 or something different?
Tricep Pulldowns - Aux.
Chest Flys - Am I overworking by doing this extra lift?

Day2:
Deadlift (5x5)
Curls (5x5)
Rows (5x5)
Wrist Curls - Aux.
Wrist Ext - Aux.
Shrugs - Aux.

Day3
Squat (5x5)
Calf Raises (5x5)
Side Lunge - Aux.
Hamstring Curls - Aux.

Day4
OFF

Day 5 - start over at Chest, Shoulders, Triceps

I would also like to add in some pullups on back days, but not sure if I would be giving my arms enough rest etc..

Like I said, any comments/advice would be HUGE, and I would really appreciate it -- Andy

 

[get456]

i think you missed the actual link that describes the 5x5... seems like u got that information maybe reading some other stuff, but not madcow's webpage... search google for "madcow 5x5" and all your questions will be answered

 

[bigred133]

Training Information Vault sticky here

I think most would agree that you might want to do the Rippetoe 3x5 (see link above) first to establish true 5RM on the core lifts before doing the 5x5. Unless you are used to squatting 3x a week already you may progress faster by doing the Rippetoe 3x5 first.

The 5x5 is listed in the sticky also.

As for variations, madcow says "don't fuck with it"

 

[andy11]

Thanks guys, much appreciated

 

[SgtSlaughter]

If it's your first time using strict 5x5... go with the variations in the training vault.

And slightly modify them as needed... post up what you want to do we can help you tweak.

 

[LiftHeavy123]

Yeah. Do what the program says. The program has the best compound exercises that are proven to build strength. Reverse twist up-side-down bicep curls aren't necessary on this program. If you want to add something do some pull ups/chin ups.

 

[sofakingdel]

if you go to the website you can download the excel version and put your own values in, its pretty sweet
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[andy11]

If it's your first time using strict 5x5... go with the variations in the training vault.

And slightly modify them as needed... post up what you want to do we can help you tweak.

Is there a formula for calculating your working set numbers? Is it based on your max? Or is it just what youre comfortable starting out with?

Incase it helps, here are my max numbers as of today:
Bench: 180
Military: 140
Row: 170
Squat: 250
Deadlift: 230

 

[sofakingdel]

Is there a formula for calculating your working set numbers? Is it based on your max? Or is it just what youre comfortable starting out with?

Incase it helps, here are my max numbers as of today:
Bench: 180
Military: 140
Row: 170
Squat: 250
Deadlift: 230

it explains it the input sysem when you download the excel sheet. but its based on a weight that you fail at for 10-12 reps. you input the weight in the yellow marked spaces and it spits out weight values to work with

 

[andy11]

OK - one more question guys... With all of the three and four pound incriments when you are first starting out, how the hell do yall manage that? The gym I go to doesnt even have 2.5lb plates, much less 1lb plates. Not real sure how I'm going to pull this off considering that

 

[sofakingdel]

OK - one more question guys... With all of the three and four pound incriments when you are first starting out, how the hell do yall manage that? The gym I go to doesnt even have 2.5lb plates, much less 1lb plates. Not real sure how I'm going to pull this off considering that

i think the excel download says something about that too. I think it says to to round up to the next smallest increment available to you. thats what i do but check the sheet or the website I know it says it at some point.

 

[bigred133]

All of the questions in this thread can be answered by reading the program description in the links already posted in this thread.

Microloading (1lb increments and less) is explained there also. There are several solutions explained there including ordering microplates online and using sections of chain or 2" washers from the hardware store.

You can sometimes use extra collars or spring collars at a commercial gym. Weigh them and find out if a pair weighs 1lb or 1.5lb.

If you are not used to squatting 3 times a week then you may wish to use the Rippetoe 3x5 in the sticky to prepare yourself. It will allow you to start out using standard plate increments, and will get your 5RM higher before you start the 5x5 program.

Read the site linked above, including the training primer and training theory.
Be sure to review the page on Caloric excess for bulking.
Read the links in the training sticky for the three different programs.
Review the excel spreadsheet from the site linked above.

Come back and ask more questions after reading your homework.

 

[get456]

OK - one more question guys... With all of the three and four pound incriments when you are first starting out, how the hell do yall manage that? The gym I go to doesnt even have 2.5lb plates, much less 1lb plates. Not real sure how I'm going to pull this off considering that

as bigred said... every single question you have asked can be answered if you simply read the website

 

[andy11]

BigRed -- I read everything, the entire article on the 3x5 and 5x5 workouts. Did not see the microloading part, my oversight. (Although that is indeed completely impractical.) No need to be a douche about "doing homework" etc.. I'm not the biggest guy on here, but certainly not new to working out, and moreso not in need of catching any shit. As for your name.. you arent from Nebraska are you? If so, I hope you enjoyed that bowl game, and War Eagle from Auburn AL.

 

[HiDnGoD]

There is a shit load of information in there. It can be very confusing when setting up your first 5X5.

 

[andy11]

There is a shit load of information in there. It can be very confusing when setting up your first 5X5.

No joke, thanks Hidngod - by the way is your avatar your own artwork? I'm a wildlife artist and just thought id say that is impressive if its your own work

 

[bigred133]

Did not see the microloading part, my oversight. (Although that is indeed completely impractical.)

What is impractical about microloading? I walk into the gym with my pair of 1.25lb platemates for the 2.5lb increases, and there are plenty of collars for 1lb increases.

When a 5lb increase over a PR leaves you pinned to the floor with the bar on the pins at the bottom of an ass-to-ground squat, and a 2.5lb increase allows you to complete all reps of all sets, then microloading becomes practical. Before that happens then you can round up.

In "Practical Programming for Strength Training" Rippetoe has a whole section on microloading where he says "Don't be afraid to make small increases. Be afraid to make NO increases."

Here is what madcow says here:

"One of the issues faced by many lifters in programming is dealing with jumps in weight or forced rounding to 5lbs increments (i.e. 2.5lbs plates on an Olympic bar being the smallest standard). Ironically this is far worse for novice/weaker lifters or for lifts that don't allow as much weight. For example, 5lbs is only a 1% increment for a 500 lbs squatter but it's 2.5% for a 200lbs squatter and 5% for a lifter with a 100lbs overhead press. Those are big increments but generally the problem is magnified in a progressive series where one can round without huge impact for a few increments and then suddenly be left with either a huge jump or a very tiny increase which would result in a huge jump if ignored. Obviously dumbbell exercises also suffer due to the lower weight being used relative to a barbell alternative and then dumbbells make it even more insidious because they are made in 5lbs increments (so 10lbs total as you have one in each arm). So even for someone using 150 lbs dumbbells (and those people are few and far between) we have 10 lbs as 3% and for the guy using 50 lbs dumbbells we have 10 lbs as 10%. Ouch!"

I realize there is a lot of information to process. Take notes.

Are there any other questions that have not been answered?

Is there a formula for calculating your working set numbers?

Put your current 5 rep maxes at week 4, figure out what 2.5% of the number is and go back and put that for week 3, do that back until you get to week 1. The Friday triple is always the next week's Monday set of 5.
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[HiDnGoD]

No joke, thanks Hidngod - by the way is your avatar your own artwork? I'm a wildlife artist and just thought id say that is impressive if its your own work

I wish it was, but no. I found it online & I'm going to use it as the base for a tat I'm gonna get.