# Thread: 5 x 5 program

1. ## 5 x 5 program

When doing this program should I fight for the 3rd, 4th or 5th rep?

In other words should the first 4 reps be easy to perform and the 5th rep just barely being able to do?

I am confused about how this works. Or should all 5 sets of 5 reps be easy to do and none should be taken to failure.

I started this program light weight. So light weight that I felt like I could do 3 or 4 more reps on each set but I of course was stopping on the 5th rep.

To give you an example on my military press I have 40lbs on each side. On my first set I do 4 reps and I barely get the 5th rep in. This goes on for all 5 sets.

2. Originally Posted by Davey.
When doing this program should I fight for the 3rd, 4th or 5th rep?

In other words should the first 4 reps be easy to perform and the 5th rep just barely being able to do?

I am confused about how this works. Or should all 5 sets of 5 reps be easy to do and none should be taken to failure.

I started this program light weight. So light weight that I felt like I could do 3 or 4 more reps on each set but I of course was stopping on the 5th rep.

To give you an example on my military press I have 40lbs on each side. On my first set I do 4 reps and I barely get the 5th rep in. This goes on for all 5 sets.
thats what I do when I do 5x5...first three usually seem light, 4th little harder and 5th rep I have to push through it.

3. I do alot of 5x5 work. When I can perform 5x5 at a given wt, I move up 10#s.
On your Military Presses, it is time to move up in weight. Add 10#. Once you can 5x5 at the 50# on each side, go up 10#s again,,,,etc, etc.

In my opinion, keep rest time (b/t sets) to around 3 minutes or less.

4. Which 5 x 5 program are you talking about?

5. Here is an example of the 5x5 that I have done. I followed the 5x5 routine as explained by Charles Poliquin in his book "Modern trends in strength training"

I have just completed 5x5 routine on the bench with 295 and it took me 4 work out sessions to complete.

Workout 1
295 x 5
295 x 4 18 total reps
295 x 4
295 x 3
295 x 2

Workout 2
295 x 5
295 x 5 20 total reps
295 x 4
295 x 3
295 x 3

Workout 3
295 x 5
295 x 5 23 total reps
295 x 5
295 x 4
295 x 4

Workout 4
295 x 5
295 x 5 25 total reps
295 x 5
295 x 5
295 x 5

All workouts had two warm up sets of 135x10 and 225x10
with 2 min of rest between all sets. I also did one set of high reps with 225 at the end of each workout (not listed)

You need to make sure that you do at least 14 total good working reps at your chosen weight. If you get less than 14 then your chosen weight is too high and you will not get your desired training effect. Use your 7 rep max as a good starting weight.

This routine obeys the law of repeated efforts. As you can see that on my routine I have gotten progressively stronger each training session. My body was adapting to the new load and accepting it as normal. I am now going to switch it up and do something in the higher rep range for about 4 or 5 weeks, then I will come back to this routine and use 305 lbs.

As far as how often to do this routine during the week. I do a five day split
Day one on
Day two on
Day three off
Day four on
Day five off
Repeat

Meaning I will do (for example) chest and back on day one, arms and shoulders on day two, and legs on day four etc. etc. then start all over again.

try it and watch your strength go through the roof in about a month.

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