The real 5X5 program

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btownboy

Banned
i was just looking for a way to up my bench.... i will be using this on the bench...military and rows i like high rep squats...
 
S

Silver Back

New member
I love the linear 5x5. It's one of the best strength programs ever.

The star/texas method of 5x5 straight sets is a fucking killer. You will blow the fuck up with this on cycle and excess kcal.
 
B

Bigbroful

Banned
Phreezer said:
---5X5---
Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

Courtesy of bill starr bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to simply do 5 sets of 5 with similar weight jumps between each set so that your last set is your top weight. When you get all 5 on the last set, bump all your weights up 5 or 10lbs. Example for squat... 185 for 5, 225 for 5, 275 for 5, 315 for 5, 365 for 5. If you get 365 for 5, move all weights up. This is especially good for someone who is just learning a particular exercise like the squat, because the amount of practice with light but increasing weights is a good way to practice form.

For more advanced lifters, he advocated a warmup, then 5 sets of 5 with a set weight. For example, the same athlete used in the other example may do 135 for 5, 185 for 5, 225 for 3, 275 for 2, 315 for 1, then 350 for 5 sets of 5. When successfull with all 25 reps at 350lbs, bump the weight up the next workout by 5 or 10lbs.

This is not outdated, and is a good program for gaining strength. Many elite athletes still use it during at least part of the year. I in fact do 5 sets of 5 on squatting for 4 weeks as part of an 8 or 10 week training cycle. Personally, i do it 3 times a week, but most people will probably make better progress doing it 2 times per week, or even doing version 1 once a week, and version 2 once a week.

In any event i described a system in a post a while back that goes something like this:
Monday use the heaviest weight you can for all 5 sets (same weight each set)---- in other words when you get all 5 sets of 5 reps up the weight (most workouts you will get 3 or 4 sets of 5- and maybe your last one will be for 3 or 4 reps)

Wednesday use 10-20% less weight- in other words if you used 200lbs on monday use 160-180lbs on wednesday- actual amount depending on your recovery

Friday work up to a max set of 5-

In other words lets say that your best ever set of 5 is 215lbs and you used 200lbs on monday for 5 sets and 170lbs on wednesday. On friday your workout might be like this 95 for 5 135 for 5 175 for 5 200 for 5 then attempt 220 for your last set of 5.

This tends to work better as a long term program than doing the same thing 3 times a week. On exercises where you only do them once a week like deadlift you can just do the 5 sets of 5 like i described. On monday on exercises that you are only doing twice (rows) you could do both exercises like the monday workout or lighten one of them depending on your recovery ability. Be conservative with the weight when you start- that is important.

Also i have used this program VERY often with athletes and it IS result producing. However many of your gains will show up after you use it for 4-6 weeks and you switch to training a bit less frequently and lower the reps and volume. However this is one program i have had a LOT of success with. In fact i rarely if ever use it with athletes who are at the top of their weight class because it causes too much weight gain unless you severely restrict your food.
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always wonderd
 
D

dwmer

New member
Im pretty sure the op made a mistake saying the deadlift is done for 5x5. Usually deads are done for 1 heavy set of 5. 5x5 would be pretty brutal.
 
M

Mrs.V.

New member
dwmer said:
Im pretty sure the op made a mistake saying the deadlift is done for 5x5. Usually deads are done for 1 heavy set of 5. 5x5 would be pretty brutal.
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^^ No mistake...We have deads in our 5 x 5...Not just 1 heavy set of 5...5 heavy sets of 5...:)
 
rocco-x

rocco-x

Active member
Mrs.V. said:
^^ No mistake...We have deads in our 5 x 5...Not just 1 heavy set of 5...5 heavy sets of 5...:)
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i did a modified 5 x 5 routine from iron Addicts old logs.if you use the ME/RE techniques as outlined in WSBB patterns you'll see how effective this routine can be.deadlifting 5 x 5 brought my strength thru the roof.at the deloading phase i brought them down to 3 x 3.went from getting barely 225 5 x 5 to 360 5 x 5 and just under 400lbs for a 3 x 3.one of the best programs if followed to the letter.
 
His Grizzness

His Grizzness

New member
dwmer said:
Im pretty sure the op made a mistake saying the deadlift is done for 5x5. Usually deads are done for 1 heavy set of 5. 5x5 would be pretty brutal.
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It wasn't a mistake and it's supposed to be brutal. LOL Either way, 5 sets of 5 reps ain't thaaaaaat bad.
 
D

dwmer

New member
Idk, on monday I squatted 400 for 5x5 and then deadlifted 425 for 1x5. I couldn't imagine adding 4 more sets of the deadlift and being recovered enough for fridays 5rm attempt. But if its working for you all I guess I cant argue with it.
 
harley88

harley88

New member
I have been doing a variation this 5x5 routine .It is basically 5x5 peaking routine were all 3 powerlifting lifts are performed 2 days a week with a minimum of ancillary and supplemental lifts .It is recommended not to use any supplemental and ancillary lifts for best recovery .I have tried it with a 3 times week routine plus a few ancillary and supplemental lifts .I was not able to finish the cycle each time that way .The recommended 2 day 2 lift routine seems to work best .Each set has the weight progressively increased with each set .It is basically calculator program were you enter your 1 rm for each lift .Which at the end of the cycle you will see a 10% increase in your 1 RM .I think the file is self explanatory and will probably explain it better than I can .

Here is the attached file for the program .

It is basically a good program for bulking and increasing strength.There is sample cycle included and instructions included with it .During the summer I have a lot of work I have to and can not devote as much time to my workout routines in the winter .
 
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R

razorbackred

New member
how long are you guys waiting between sets? i tried to on monday to do deads after squats and barely got in a set, moved on the rows.
 
IrishHillbilly

IrishHillbilly

Member
U said later in the program. Where can I read about the entire program? How bad wld it b to do hack squats instead of free squats. Discs flare up Everytime I get over 400. Deads r fine. Just squats
 
L

leyons1

New member
Should I add in other exercises to hit other body parts? for biceps and others that are not directly targeted or does this disrupt or become to much and hinder progress and results from program.
 
oblox

oblox

New member
leyons1 said:
Should I add in other exercises to hit other body parts? for biceps and others that are not directly targeted or does this disrupt or become to much and hinder progress and results from program.
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Follow the program as it is intended. When people start changing things, it's no longer what it was set out to be. You should get enough bicep work from the compound lifts you are doing.
 
L

leyons1

New member
Thanks plan to start it this week any other advice or comments on this program will be great appreciate your time.
 
Y

Yeah Buddeh!

New member
the only thing i dont like about it is its got squats 3 times a week, benching twice and overhead presses once. it also has deadlifts only once. is there something special about doing squats every other day that the author feels its necessary to neglect shoulders ? and if you think about it, shoulders being a small muscle group could use 2-3 times/week presses whereas benching could use maybe 1-2 and i see squatting as 1 maybe 2 per week if dropping the poundages. it just doesnt look like an equal program to me. i like the basic movements only and the 3 times/week template but it just doesnt look right.

since my shoulders are poor from neglecting presses myself (thinking laterals somehow would build them), ive decided to overhead press twice/week heavy and bench once since my chest is a stronger point than shoulders, ive decided on a modified routine

Sun barbell shoulder press lockouts (wide grip), squats, db rows or pullups
Tue incline barbell bench, heavy db incline flyes, flat bench
Thu different variation of shoulder presses,stiff legged deads or rack deads

OR

sun barbell shoulder press lockouts (wide grip), squats, dead variation
tue incline barbell bench, heavy db incline flyes, flat bench, db rows or pullups
thu different variation of shoulder presses, 60% squats and 60% dead variation
 
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