In your opinion ( yeah, its about 5x5 again)

**Bokers** · 02-12-2011 11:23 AM

You'd learn some good stuff and the general setup to any 5x5 training plan at stronglifts.com. Even if you want to do your own variation it will teach you about progression, stalling and deloads

**Mart001** · 02-12-2011 11:45 AM

Quote

Originally Posted by Hardcorener

Well, if you check links I've posted in this thread, you'll notice that they're all this or another way of doing 5x5s. That guy from the first link for instance, does 5 reps with 5 different weights and adding some other exercises blah blah blah... etc.

I just do 5 bench, same weight....5 rows same weight...etc. Following week, I'll add 5 kg and thats it. Basically, all I'm doing is compound exercises+ couple of bw's 3x a week. Nothing else.

are you adding 5kg every week? it may be to big a jump, outline your program. you may better off with the starr method or starting strength if your lifts still need bringing up.

**Hardcorener** · 02-12-2011 12:34 PM

Yeah I'm adding 5 kilos ( 2x2.5 each side ) every week. I'm in my 3rd week and so far so good.

**Mart001** · 02-12-2011 12:56 PM

So your not stalling as in the question?

It depends on your prgramming, post it up.

**Narcotics** · 02-12-2011 01:40 PM

I've done 5x5 for about 2 years now, and have always trained full body, 3 times a week with days off in between, each workout using some variation of -

Chest
Back
Legs - Squat OR deadlift, never both, i think its too much stress on the body doing two massive movements in one workout, especially 5x5. Mix it up.
Shoulders

I'll then throw in 2 supersets of 10 for Bi's, Tri's, Calves and Forearms with isolation exercises.

In that order. Have experienced excellent gains in size and strength, though i do have a few injuries to speak of.

**Hardcorener** · 02-12-2011 06:46 PM

Quote

Originally Posted by Mart001

So your not stalling as in the question?

I'm in my 3rd week. In the week six for example I should be doing 15kg more. What if I can't? Thats what I wanted to know

**Mart001** · 03-12-2011 01:25 PM

Quote

Originally Posted by Hardcorener

Guys, when you do your 5x5s what happens when you cannot increase the weight? Should you stay with your current weight until you can ( no matter how long ) or.....?

SL increases every workout where your increasing every week so its important to the program, stay at the same weight for a few workouts and see if you progress, it might be a bum day or the 2.5 is to large(law of diminishing returns), if you retreat in reps then you know the fatigue is systematic and your over reaching so then deload by 5-10%.

It still depends on your program, so I presume your squatting 5x5 say mon,wed,fri adding 2.5kg per week, I would presume mon is hardest, after supercompensation wed is easier then fri is easiest, roll on add 2.5kg again.

Scene 1) there will come a time when you wont get all of your 5x5 on mon like 5,5,4,3,2 so keep the weight and try on wed if you get 5,5,5,4,4 you know Monday was either a crap day or yourve supercompensated and you should get all your reps come fri…
Scene 2) Another theory if you fail on wed and fri instead of de-loading it might be the weight is now to high for you to recover for from mon to wed and whenever you come back to this load it will occur, so reducing wed work will see an increase come fri. (wed at 2x5x80% of Mondays)

It all depends where your DL are as well.