starting single factor 5x5 monday

[IronSpirit]

Ive been testing myself this week to see what exactly my lifts are and here they are as follows.
bench 130 8 reps
rows 100 8 reps
squat 135 8 reps
deadlift 135 8 reps
military press 60 8 reps

I know Im suppose to start off light so could someone illustrate exactly how I should warmup and go about doing this. Does this seem right to you.

bench example 75x5 110x5 120x5 125x5 130x5

I am currently 190 20% bodyfat and 6'0 20yrs old. This is the body type that Im working towards before I start to bulk, http://classichunkofman.com/jakegyllenhaal15.jpg.

I really want to first focus on losing the 2 inch gut. Just flat stomach dont care right now for abs. So inconjunction with this routine I thinking of doing 30x cardio 3x a week. Any suggestions and help is really appreciated. thanks.

 

[anotherbutters]

I warm up with the bar, then throw on a little weight for another warmup set, then start the 5 sets. For the 5 sets, you want to make the increases about the same from set to set. Your bench example has the final three sets too close together. The important set is the top one and you don't want to compromise it by tiring the muscles before you get to it.

So, this is what I'd do for bench:

bar x 9
75 x 5
90 x 5
100 x 5
115 x 5
130 x 5

Actually, Glenn made a post about warmups yesterday here.

Good luck!

 

[RipStone]

For cardio, don't just stick with steady rate cardio all the time. Try some GPP work like sled-dragging or farmers walks. Also, try HITT(intervals) or sprints.

 

[Madcow2]

Something important that keeps catching people on the basic program. Start lighter so that you can ramp week to week and get some progression before you start getting into your PR range. Give yourself 4 weeks to acclimate and build momentum with steady incrimental jumps.

 

[IronSpirit]

I was thinking about the cardio. And thought that a jog at 8-9 mph on the treadmill would be good. Its just I havent done much cardio as of late. But what about combat conditiong or other bodyweight circuits could they be used as cardio?

 

[Micker]

Like madcow said, start low and work up to PRs in week 4ish. If you plan it right you should break your old prs and still have a bit in the tank. Don't hit failure on your sets early, or you will be in for a tough 5x5 mentally and physically with little to show. Progression is key, plan on weights that you can do and give yourself a little buffer. Have patience and don't try to go up too much and break prs early just because you feel you can do it. Always leave a little wonder in there and just stick to scheduel. If the weights are way too light, ramp them up a bit more next workout. Better to error on the side of lighter weight, esp. your first time through.