View Full Version : 5x5

sean140

02-16-2007, 04:53 PM

i am doing the 5x5 benching routine my bench max is 185lb i was wondering by going by my max if someone could tell me how much weight to start out with for the first set, and i was wondering how much weight to add on each set?

thanks

Tofer

02-16-2007, 05:45 PM

If your bench max is currently 185, you could probably do 5x160-165. That's just an estimate. Are you ramping up the weight or are you trying to find a weight to do 5 sets of 5 reps on, before moving up when you get it?

If you're going to do 5x5 with the same weight, I think you should start off at 5x5x150 (after warmups of course). If you can get through that, add 5 lbs next week and go for 5x5x155.

If you're ramping up, do something like (no warmup):

5x115

5x125

5x135

5x145

5x155

If you can get through it, then add 5 lbs to each set next week, and so on.

There's really no wrong or right way to do it. Try it out and see what works.

sean140

02-16-2007, 06:16 PM

wut does ramping up mean?

Tofer

02-16-2007, 06:25 PM

Well, like I posted. I did give an example of what you could try. It just means increasing the weights by (usually) equal intervals each set. In this case, increasing by 10 lbs each set.

Natetaco

02-16-2007, 07:12 PM

Well, like I posted. I did give an example of what you could try. It just means increasing the weights by (usually) equal intervals each set. In this case, increasing by 10 lbs each set.

^lol have fun explaining the whole routine for the 10 millionth time:lurk:

Tofer

02-16-2007, 10:42 PM

Ha I was just talking about 5x5 in general. If he means the entire Bill Starr 5x5 routine, I'm not touching that one again.

Dinosaur

02-17-2007, 02:46 PM

http://www.ontariostrongman.ca/Resources/TrainingResources.html

Go to the bottom and save the 5x5 Calculator, then put in the weights you need. Here's an example, using 185 as your 1RM:

Workout #1 115 x 5 125 x 5 130 x 5 140 x 5 150 x 5

Workout #2 125 x 5 130 x 5 140 x 5 150 x 5 160 x 5

Workout #3 115 x 5 125 x 5 130 x 5 140 x 5 150 x 5

Workout #4 125 x 5 130 x 5 140 x 5 150 x 5 160 x 5

Workout #5 130 x 5 140 x 5 150 x 5 160 x 5 170 x 5

Workout #6 125 x 5 130 x 5 140 x 5 150 x 5 160 x 5

Workout #7 130 x 5 140 x 5 150 x 5 160 x 5 170 x 5

Workout #8 140 x 5 150 x 5 160 x 5 170 x 5 180 x 5

Workout #9 130 x 5 140 x 5 150 x 5 160 x 5 170 x 5

Workout #10 140 x 5 150 x 5 160 x 5 170 x 5 180 x 5

Workout #11 150 x 5 160 x 5 170 x 5 180 x 5 185 x 5

Workout #12 140 x 5 150 x 5 160 x 5 170 x 5 180 x 5

Workout #13 150 x 5 160 x 5 170 x 5 180 x 5 185 x 5

Workout #14 160 x 5 170 x 5 180 x 5 185 x 5 195 x 5

Workout #15 150 x 5 160 x 5 170 x 5 180 x 5 185 x 5

Workout #16 160 x 5 170 x 5 180 x 5 185 x 5 195 x 5

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