starting a 5x5.

[sublime35]

Question on 5x5

Whats up yall. I'm thinking of starting a 5x5 routine and I guess I'm an idiot and just can't seem to fig. out, atleast I dont' think i have it right. Here's what I'm thinking, hopefully I can get some insight on whether I'm setting it up right.
Mon.
Squats: x amt. wt. 5 sets of 5. But I'm confused about warm ups, should I do one or two sets of a light weight to warm up, then do all 5 sets?
Bench: x amt. wt. start low wt. and add wt. each set and do 5 sets of 5.
Rows: same as bench.

Wed.
Do all lifts like squats on mondays. . I know that weight is to be reduced a little the squats.

Fri. Same as monday but backwards. Now should i keep the weight the same for monday even if i completed all 5x5 or should I increase?

i guess what I'm dumbfounded the most on is how the 5x5 sets are done. It says to warm up then do your 5x5. but the way it sounds, I would be doing like 9 total sets of squats according to one article, it said that you do like 3 sets of 5, then a set of 2, and a set of 1 before doing your 5 sets of 5.
I know this shit should be self explanatory, and yes I've read all the stuff inside that one thread, but I still don't 100% get it i guess.

 

[sublime35]

bumpity, bump

 

[RipStone]

have you read this thread yet? its pretty self explanatory...

http://www.elitefitness.com/forum/showpost.php?p=4652618&postcount=211

 

[sublime35]

yeah I've read it...like I said, I must be retarded. i'm just mainly confused with the 5x5 on squats on say Mondays. Am I supposed to do any amt. of warm ups then do 5 set of 5 with the same weight?

 

[Jim Ouini]

Yeah for warmups just do what you feel you need to do to get ready for 5 x 5 with the same weight. On the 1 x 5 days it's actually 5 x 5 but pyramiding up.

 

[blut wump]

The program takes you through four weeks of 'loading' during which you end up slightly overtraining and eating into your reserves. After four weeks the program moves into deloading and an Intensity phase during which you work more on neuromuscular efficiency.

The 1x5 exercises and the 5x5 exercises are unrelated to each other with regards to the weight used. On Monday Squat, for example, you do all necessary warmups and then do 5x5 at your working weight. Friday Squat will consist of 5 sets total including 5-rep warmups to a top single set of 5 reps. The weight you use for the Friday squats need have no relation to that used on Monday except that the top set is likely to be higher since you are basically working up to a single max set of 5 reps. I wouldn't consider any weight below around 40% of your 1RM as being anything more than pure warmup if you do warmups that low (I do).

If you have more questions, please post them in the main 5x5 thread so that all information gets kept in one place for everyone to find later.

You might find it worthwhile to run the single-factor version for a month or two while you get accustomed to the program and then switch over to the dual-factor version.
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

 

[sublime35]

Thanks all for your answers. I did talk to guinness tho and he helped me sort everything out, so it's all good now. Act. if a mod. wants they can lock this thread.

 

[blut wump]

Good luck with the program. There's no need to lock the thread since it'll die off into obscurity if no-one posts in it.

 

[sublime35]

true, but I didn't want people to keep posting up info for me, when I've got the help I needed. but i guess my message I left would prevent that.

 

[blut wump]

It would have if we hadn't bumped it back three or four posts.

 

[sublime35]

LOL I was thinking the same thing...oh well this will just be another one.