Please Critique My Weight Increase on 5X5

[gymrat surfer]

Hi. Please feel free to make any recommendations on some of my warm up sets within the 5X5 if I am increasing the weight properly or if I should adjust it. thanks!

5X5 - Madcow (Monday Example)

Squats/Bench Press=
100lbs
140lbs
170lbs
200lbs
225lbs

Barbell Rows= (minimum weight to use bumber weights must be 95lbs)
95lbs
95lbs
95lbs
95lbs
115lbs

Deadlift= (4x5 on wednesday)
95
135
165
210

How are these weight increases?
I figure before my work set it should always be 25lbs below on 3rd set and maybe range 10-20lbs in between warm up sets?

Appreciate feedback!

 

[_cato_]

Don't worry about keeping it at X lbs. Madcow says 10-15% between sets. Personally I use 12.5% then round to the nearest 5 or 0, since that's the plates I have available. So for you:

Bench
130
150
170
195
225
Row
70
80
90
100
115
Deadlift
140
160
185
210

I'd be quite surprised if you couldn't row more than 115 considering where your bench is at. If not, that's a pretty severe strength imbalance. Ideally those numbers should be about even. Also, you don't really need bumper plates for the rows since there's no need to drop the weight.

 

[TheN1ghtmare21]

I got this off another forum this might help

This spreadsheet will set up your 12 week cycle on 5x5.
Everything is fully customizable and there are many variables that can be played around with.

Some features include:

-Weekly progression can be set up by percentage or by weight increment, both are customizable
-All warm-up sets are rounded to the nearest 5 lb's (no microloading of warm-up sets)
-Exercises can easily be substituted
-Minimal weight increment can be specified (ie. 1 lb if microloading or 5 lbs if not)
-Includes links to useful 5x5 resources
-Savable and printable

You can download it here for free:
http://www.scribd.com/doc/8000198/Bi...ook-Calculator

You'll need a spreadsheet program like Excel or you can download OpenOffice.org for free.

Hope you like it!

 

[gymrat surfer]

Cato. You're right. My rows do suck! I always did the machine rows. Never barbell till this program. But I can do way more. Just don't want to stall quick. So I adjusted the exercises to bump up the weight a bit... Here is what I have done...

5x5 update

Chest/squats/Deadlift
130
150
170
195
225

Barbell Rows
95
95
105
120
135

Overhead Press
85
95
110
125

Barbell Curl/overhead ext
55
65
75

Dips/chins
10
12.5
15

Situps
12.5
15
17.5
20