Multiple rep ranges within a 5x5 type template

[asdfzxcv]

Hello all

I am contemplating switching up the rep ranges on the friday of the 5x5 to 3x8/10.Obviously the power cleans would would stay in the 3-5rep range as they are a olympic lift variant,but would it be ok to change the friday squat/bench to the 8-10rep range?I would still progressively load each week but I feel that sticking to 5's all the time takes its toll on muscular endurance.This way I would get the best of both worlds,strength adaptations from the 5's while benefiting from the metabolic conditioning/endurance of higher reps.

Thanks in advance.

 

[Protobuilder]

It's been said over and over by smart people (not just by me, LoL) that the 5x5 is NOT a cookie cutter (read that again). The 5x5 as laid out on Madcow's site is only a snapshot, a picture in time, of a training program. That specific layout works very well for most people here on the net. The REAL value in running it (aside from getting bigger and stronger) is learning from it how to train yourself, how to adjust variables and make continuous progress. So, as long as you know WHY you're adjusting to 8s or 10s and you're smart enough to NOT go off the deep end (e.g., you don't swap out bench for pec deck and start adding quadruple drop sets for pump), you can tweak it as you move forward.

You mentioned muscular endurance so its clear that you know WHY you're adjusting the rep range.

In the end, so long as you're training progressively (and you said you are), there's nothing "wrong" w/ doing 8s or 10s, especially on Friday's only. That's a common adjustment after you've run 5s for awhile. Just note that by going to higher reps, your intensity will drop (%RM) but total workload will probably go up. So, just adjust the volume (3x8 rather than 5x8, which I think you already mentioned) and keep an eye on how the new rep range eats into your recovery and progress on the other big lifts. It may not affect you at all. Some people, the extra work might be too much. Also, you're probably taking away from your max strength gains simply b/c it's harder to add to your 1rm w/ 8s & 10s than w/ 5s.

 

[BiggT]

I agree it will be fine as long as you can explain the whats/whys/hows. The goal of the '5x5' program on this site is to teach people how to train themselves.

That said, an option to think about is adding in 2 10 rep backoff sets to Mon and Fri, after the heavy work, you'll be able to handle more for 10 reps than you would just doing 8-10's. But, that is just an option, you need to do what will keep you motivated to train.

As far as the layout you suggested, it is very similar to what a lot of the old school powerlifters and generally tough and strong guys did a lot of in the late-80s-mid-90s in hardcore gyms all over the country. They train their bench and squat heavy and progressively one day with 5's, 3's, or singles, and then usually 72 hrs later they would do 3x8 with a lighter load, and it did work great.

Bill Starr himself has even written articles where you train a compound lift twice a week, once heavy where you alternate between 5s, triples, and singles, then another day for 8 reppers.

 

[djeclipse]

I just completed my first week of 3 x 8 following the 5x5template on madcows website. Everything is 3 x 8 except for cleans on wed. Which are 4 x5.

http://www.elitefitness.com/forum/showthread.php?t=493969

 

[asdfzxcv]

Thanks for the input guys,it is very much appreciated.I have run the vanilla form of the single factor 5x5 before for 15weeks(my journal is linked in the sticky) so it is not like I am going in blind.I will try it next week and see how I tolerate the changes,I will keep a journal too.