Madcows 5x5. confused.

[SameSame]

I asked about 5x5 training on another forum and they gave me a link to madcows 5x5 training system so I came on here.
Forgive me my ignorance but I am still confused about the 5x5 system of training. I wonderd if some people who know about this can help me out please.

It seems to me that there are two 5x5 systems, one single factor and the other dual factor. Now I understand that dual factor is superior to single factor from what I have read, so should I use the dual factor style of 5x5? Or should I stick to the single factor to begin with?
I downloaded the excel spreadsheet on madcows posts on geocites but cannot edit it to put my own poundages in for some reason.

In simple terms and for simplicity lets just say my five rep max for each exercise 1s 200lbs. How do I implement this? Would I be aiming for 200lbs in 4 weeks time then try and keep going adding weight each workout? So would I start in week 1 at 170lbs, then week 2 at 180lbs and so on?
help would be most appreciated.thanks

 

[Sigbjørn]

Dual factor isn't supperior. It's supperior when you've been training so long that linear progression doesn't work anymore. Stick with single factor for as long as possible, untill you can no longer add weight weekly even after reseting your lifts. And you're right about the weights. In week 4, you're supposed to hit your old PRs and then try to add weight each week. So week 4 would be 200, week 5 would be say 205, week 6 210 etc.

 

[blut wump]

Firstly, the dual factor version isn't superior to the SF program and, for many people, it's definitely worse. As you progress with lifting it becomes ever harder to continue to make more progress. The DF program is a way to keep making small gains over time-frames of one to two months. The SF program is designed to have you making progress every week.

At this stage go, with the SF program.

The even less-cluttered program here: http://forum.bodybuilding.com/showthread.php?t=712752
from Mark Rippetoe could be better for you. At least consider it before startin gon the 5x5. The Rippetoe program will have you adding to the bar on every visit. You'll need to eat like someone who has growth as a priority to make it work, though.

Yes, if your current 5RM is 200 lbs then plug that into the spreadsheet and it'll be your goal for week four. By week 5 you should be acclimatized to the workload and have sailed through your old 5RM and be able to keep adding a small amount to the bar each week.

I'd strongly recommend taking a look at AnotherButters log on here. He's running a program customized for his own needs but on the same principles as the SF 5x5. Maybe he still has a link to his old program when he was running the 'standard' SF 5x5.

Are you trying to enter the poundages in the wrong place in the spreadsheet? It's been a while since I looked at it but I think you simply enter them up near the top of the spreadsheet and it calculates everything for you, week by week.


Edit:
I just noticed that Sigbjørn posted while I was typing. His numbers are cool. Aim for around a 2.5% increase each week at first. As time passes and certainly on the lifts where you're using less weight, such as overhead press, you'll sometimes benefit from making even smaller increments. Even adding a pair of spring collars is a one-pound increment. They keep adding up.

If you want feedback and ongoing advice, post up a log. Lots of people on here have run the 5x5 and almost everyone is happy to help out.

 

[SameSame]

Cheers guys.

blut wump, so according to madcows linear version/single factor and based on an example of a five rep max for each exercise of 200lb, it would be something like this:

Based on 2.5% increase each week I would need to start at about 185lbs in week 1 to hit 200lbs in week 4.

Week1
Monday
squat
Bench 115x5, 130x5, 145x5, 165x5, 185x5
Rows

Wednesday
squat 115x5, 130x5, 145x5, 145x5
Military+Deadlifts 130x5, 145x5, 165x5, 185x5

Friday
squat
bench 5x115, 5x130, 5 x145, 165x5, 3x190 8x145
rows

week 2
I would ramp up on monday to Fridays triple of 190. on friday my triple would be 195? I think this is right?

For wednesdays military and deadlifts do I just increase each week by 2.5% and keep going until I can no longer get it?

When doing assistance exercises such as bicep curls for 3x8, do I ramp up similar to the 5x5 system?

Sorry for asking so much but it would be most appreciated if you could help me out. I have read that much lately I have paralysis by over analysis. Thanks

 

[blut wump]

Your last sentence says it all. These numbers aren't set in stone; they're just to give you some ballpark figures to have on hand to get a feel for the expected progress. It's much, much better to use lighter numbers than heavier ones. Making all of your lifts is way more important than slapping an extra few pounds on the bar.

What you've typed out looks fine. Are there not spaces in the spreadsheet for your 5RM values for the squat, military press and deadlift? It should calculate those for you, too. Otherwise, just play it by ear based on a scaling up fromn your bench numbers. If it takes five weeks to get to your current maxes rather than four it doesn't matter. What matters is adding a small amount to the bar every week.

Once the program is under way, if you feel that a weight was too easy then you can bump by more the following week. If it was heavier than you felt it should have been then you can bump by less the following week. Some guys have gotten themselves micro-plates to be able to make small increments.

Give AnotherButters a PM if I'm confusing you, he has more experience than I have with the SF program.

 

[SameSame]

ok thaks very much for the advice. There are spaces in the spreadshet but for some reason my computer won't allow me to open the spreadsheet for editing. cheers.

 

[blut wump]

Do you have Excel installed?

I've not tried to view it in OpenOffice.