5x5 SF Question..Figuring out your 5 rep max

[WannaBeBig72]

I'm going to start this program in a couple of weeks and am pretty psyched. I think I have only one more question before I start. I understand how you want to hit your 5RepMax by week 4. My question is how do I figure out my 5 rep max? Is it one warm up set and then my 2nd set 5 rep max? Or is it my 5 rep max at set 5 after ramping up for 5 sets? I mean obviouslly your 5 rep max on set 2 will likely be higher then your 5 rep max on the 5th set.

Thanks again!!

 

[djeclipse]

What I did was on the week proir to starting the 5x5 workout I took off. Then went in on firday and figured out all my 5 rep mxes. I did a few warm up sets and then went for my 5 rep max in each lift.

But Madcow says it's better to be a little concervative about your maxes. So lets say you bairly got up 200 for bench, I'd use 195 for my max and work that way.

 

[WannaBeBig72]

What I did was on the week proir to starting the 5x5 workout I took off. Then went in on firday and figured out all my 5 rep mxes. I did a few warm up sets and then went for my 5 rep max in each lift.

But Madcow says it's better to be a little concervative about your maxes. So lets say you bairly got up 200 for bench, I'd use 195 for my max and work that way.

Ok so it basically is your 5 rep max after one warm up set. That makes sense. And then subtract 2% a week for 4 weeks and then set that as your target goal for week 1.

Thanks man!!

 

[djeclipse]

There is no specific way of doing it. I siggest doing more then one warm u set and working up to your top set. But not doinga full work out. Just go in and have fun for the day.

 

[Cynical Simian]

You should be doing warm-up sets and giving yourself adequate rest between sets anyway. The design of the 5x5 is based around getting a predetermined number of reps, and warmups and rest intervals are supposed to facilitate this, unlike in a lot of BBing programs that use training to failure in a state of fatigue by mandating short rest periods.