*Ilovetolift's* 5x5 Progression

[Anthrax Invasion]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

You're worrying about nominal shit. Up it by 2.5 or 5 lbs. - whichever you feel more comfortable with.

Unless you have 1.7 lb. plates, then do that.

 

[silver_shadow]

You're worrying about nominal shit. Up it by 2.5 or 5 lbs. - whichever you feel more comfortable with.

Unless you have 1.7 lb. plates, then do that.

what he said, but if (and when) you feel the need, there's a topic called microloading on madcow's site... that could also be an option.

 

[nelmsjer]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

The second question makes me think you didn't read the program thoroughly enough. Download the Excel spreadsheet that Madcow created. They are very beneficial and take all the guesswork out of it.

Good luck.

 

[djeclipse]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

Go back and read madcows website, he answers both those questions very clearly on his site.

 

[Ilovetolift]

Alright here is todays workout.

Squat- 105,125,145,145

Incline- 75,95,115,135

Deadlift- 95,125,155,185

Then 3 sets of sit-ups.

Todays workout went really well. I'm really enjoying it. The ass to grass squats I am just LOVING!

 

[anotherbutters]

I have a question... If 2.5% of my lift is 3.4 pounds, do I increase it by 5 lbs the next week? Also say my lift is, 10,20,30,40,50lbs, in the next week, will I change it to 20,30,40,50,60? Thank you

Think about it. Take it to the extreme - if you always added the same amount to every set, and you managed to carry on for a long time, you'd be doing 460, 470, 480, 490, 500. It just doesn't make sense to keep them bunched up, does it? Let them spread out by increasing the earlier sets less frequently.

And like everyone else said, just read up on madcow's site. Not just for the answers to these questions, but because there's a ton of info on there that will really help you train more effectively.

 

[Ilovetolift]

Think about it. Take it to the extreme - if you always added the same amount to every set, and you managed to carry on for a long time, you'd be doing 460, 470, 480, 490, 500. It just doesn't make sense to keep them bunched up, does it? Let them spread out by increasing the earlier sets less frequently.

And like everyone else said, just read up on madcow's site. Not just for the answers to these questions, but because there's a ton of info on there that will really help you train more effectively.

Good point. Thank you.
I'm planning on doing chin ups on monday(2 sets til' failure) and barbell curles 3 sets of 10? for friday.

 

[blut wump]

Taking off between 10% and 15% working back from your top set is a good guideline. This will spread out the weights for your working sets whatever your top set is.

It is only a guideline, though, and you need to marshal your energies as you feel capable as time passes in your program. There's nothing wrong with just bumping the top weight alone at times.

 

[Ilovetolift]

Taking off between 10% and 15% working back from your top set is a good guideline. This will spread out the weights for your working sets whatever your top set is.

It is only a guideline, though, and you need to marshal your energies as you feel capable as time passes in your program. There's nothing wrong with just bumping the top weight alone at times.

I have a good understanding of this whole procedure now thank you. Can anyone offer advice for what I should be doing for maximum assistance? Eg: Chins, Barbell curls?

 

[djeclipse]

I have a good understanding of this whole procedure now thank you. Can anyone offer advice for what I should be doing for maximum assistance? Eg: Chins, Barbell curls?

It's all on madcows site or the big 5x5 thread. max 3 sets of bies and tries on friday, same with chins if you do them...