Looking for help creating 5x5 workout plan

[churchy77]

Been reading alot of posts on the 5x5 workout plan, but still not coming together for me in my mind at this time, so I thought if I gave you guys with the knowledge of how it works some of my stats and see if someone can help me on the specs.

-Im 6'3 250#, about 16-18% BF (mostly upper body/abs)
-My 1RM for lifts are as follows
-Squat 455 parallel, 405 deep
-Flat Bench 385 no wraps, 425 elbows wrapped
-Bent over row 60 degree 315
-Power shrug 405 (5 reps) never done 1RM on shrugs
-Deadlift 455 (from knee height) (i have a bad back)
-Pull Ups (can do BW for about 15 reps)
-Military Press 275
Some specific questions are:
-what kinda rest time between sets??
-What about bi's, tri's, traps, rear delts, abs...do you just add them 1-2x per week, do you stick with 5x5 for these smaller muscle groups
-How long on the 5x5 before swithing to the 3x3's (average time), do you drop to 2x/week for the 3x3's
-How do I calculate my 5x5 rep max from my 1RM
-When is best time to increase weights/go for records and if you go for record and cant get 5 reps...what then??


Im really sorry if this post is a huge repeat of other questions, im just trying to bring it home for me personally, and it really sounds like a good program.
If there is a website that outlines this program more specifically, ill be glad to go there...thanks a ton/lift a ton!!!

 

[Madcow2]

There is this Master Thread with table of contents here: http://www.elitefitness.com/forum/showthread.php?t=375215

Everything you've asked is contained therein, there might be a few nuggets that are tough to find and aren't specifically indexed (and the search function here blows if you aren't plantinum) but that should answer 90% of it in short order.

 

[churchy77]

Thanks for the link and help madcow...