Done 5x5

[Ilovetolift]

I've gone through 5x5 for 8 weeks now, and I'm no longer progressing. SHould I start this program over again, or should I start periodization? I'm not sure what it takes to be "advanced" but I would like to give it a try. Opinions will be rewarded with cookies and chocolate bars.

 

[xblitz44x]

Personally, I'd deload for a week or even take the entire week off. Then reramp your weights, come back the week after and start it again.

 

[BiggT]

I agree....either take a week off (if your joints are a little beat up and you have big-time burnout).....or deload and maybe only work up to 80-85% of what you were using weight-wise and don't do any assistance work (if you still feel pretty good)......then come back and work back up.....don't start from where you were 8 weeks ago, but maybe go back to week 4 weights and ramp them up from there.

Really, you could probably just go back to week 4 weights with no assistance work, and then re-ramp and slowly add in all the assistance stuff.

 

[36drew]

Why not keep uping the 5x5 weights but move into a lower rep scheme? 4x4 for 2 weeks, then 3x3 for 2 weeks?

biggt's suggest would work well also.

 

[anotherbutters]

Before my platty trial expires, I thought I'd have a read through some of Glenn Pendlay's posts and found this that might be of interest:

http://www.elitefitness.com/forum/showpost.php?p=5462522&postcount=18

 

[36drew]

Before my platty trial expires, I thought I'd have a read through some of Glenn Pendlay's posts and found this that might be of interest:

http://www.elitefitness.com/forum/showpost.php?p=5462522&postcount=18

That really is an amazing post.

 

[Jim Ouini]

Wow thanks for the link AB. Don't know how I missed that the first time. Might be the best post I've ever read on the internet

 

[anotherbutters]

Here are a couple of others from a 'training to failure' thread. I think of these as the 'change something' posts. Whatever you do when you re-ramp, just change something!

http://www.elitefitness.com/forum/showthread.php?p=5522671#post5522671

http://www.elitefitness.com/forum/showthread.php?p=5526363#post5526363

 

[djeclipse]

Here are a couple of others from a 'training to failure' thread. I think of these as the 'change something' posts. Whatever you do when you re-ramp, just change something!

http://www.elitefitness.com/forum/showthread.php?p=5522671#post5522671

http://www.elitefitness.com/forum/showthread.php?p=5526363#post5526363

Great links, thanks.

 

[Anthrax Invasion]

If you need to, take a week off.

Start back at 80-85% of your new 5 RM for week one. Week two, go to 90-95% of your new 5 RM. Week three, hit your new 5 RM and then try to set new records for 4-6 weeks. Take time off or just deload again if you need to, and keep doing this. Should work fine.

 

[BadboyAl]

Its good to change the rep range up I've found.

Deload for 1 or 2 workouts and take 3-4 days off. Basicly workout half a week for deload. The 2 workouts you do, go for like 60rep ranges. Do 25-30% 1rm and get 60reps off.

The following 2-4 weeks take your best 5rm from the 5x5 and work 2 sets to failure. You will move that 5rm max up 1-3 reps in that time. Then you start your 5x5 again, at this point you already know your 5rm has moved up. So add 5-10lbs when you start 5x5 again.

So for the 1st 1-2 weeks back on 5x5 focus on getting the volume in for your new 5rm probably about 5-10lbs of what it was before you deloaded.

I think 2 sets to fail for a few weeks helps the body heal better and helps you brake through the platue you reached on 5x5.

 

[Ilovetolift]

If you need to, take a week off.

Start back at 80-85% of your new 5 RM for week one. Week two, go to 90-95% of your new 5 RM. Week three, hit your new 5 RM and then try to set new records for 4-6 weeks. Take time off or just deload again if you need to, and keep doing this. Should work fine.

Thanks for the advice, I think this is what I'm planning to do then.

 

[Ilovetolift]

I'm doing what you said Biggt, no assistance until next week, excpet for abs mon and wed. Thanks guys.