Question about 5x5

[Santa_Claus]

Here are my best 5 sets of 5. (The most weight I can push for 5 sets of 5 reps)

5x5 Bench :210lbs
5x5 Deadlift: 230lbs
5x5 Squat:200lbs

If I start a 5x5 program. How much should I lower the weight for my first week?

what should be my week 1 5x5 for my 3 main lifts? and what should my 1x5 max?


Thanks

 

[TheOak84]

Here are my best 5 sets of 5. (The most weight I can push for 5 sets of 5 reps)

5x5 Bench :210lbs
5x5 Deadlift: 230lbs
5x5 Squat:200lbs

If I start a 5x5 program. How much should I lower the weight for my first week?

what should be my week 1 5x5 for my 3 main lifts? and what should my 1x5 max?


Thanks

65% of 1 rep max

so for week one

bench - 160 - 5x5
deadlift - 175 - 5x5
squat - 150 - 5x5

...according to the 1 rep max chart.

for my 1x5 days, the weight was about 50 pounds heavier then the 5x5 day.

and increased 10 pounds a week...

 

[Santa_Claus]

65% of 1 rep max

so for week one

bench - 160 - 5x5
deadlift - 175 - 5x5
squat - 150 - 5x5

...according to the 1 rep max chart.

for my 1x5 days, the weight was about 50 pounds heavier then the 5x5 day.

and increased 10 pounds a week...

Ok so let's say I do 160 5x5 for week one.

I do 170 for week 2, 180 for week 3, 190 for week 4(volume phase), 190 for week 5(rest week), 200 for week 6, 205 for week 7, 210 for week 8, 215 for week 9(intensity phase @ 3x3).

I then begin a new cycle with 65% of my new 1 rep maxes...ad nauseam?

Thanks