the old 5X5 scheme

[Hard Rock]

Anyone still using a 5X5 rep ,3 days a week ? Lemme know how it works or worked out for you and what your % of max did you use for working sets?

[Mangee]

This is the best possible way you could train. Forget about all the box squats and board presses. My training is based on it. All the athletes I train from baseball players to powerlifters use this system.

I you are interested in a program, PM me your 1RM's and what you can do for all of your assistance work.

[Bobbo]

What is the 5x5 scheme???

[Mangee]

The 5x5 was made popular by Bill Starr in "The Strongest Shall Survive". I do a variation of the %'s for the program, but it is still basically intact. You can use this for squat, benchpress, deadlift, powerclean, and I would imagine most other compoud movements.

Ex. for a 270lbs benchpresser:
Benchpress

Warm-up
160x5
170x5
180x5
190x5
200x5

[CrazyRussian]

hey mangee....could u set me up with one of those routines for my max's and what #'s do you need for it....what max's??

[SwoleDiesel662]

Not really feeling the 5x5 scheme, but I guess it works.

[durbin22]

I have been doing the 5x5 but that's not what I do. Basically you pick a heavy compound exercise like bench press and do 5x5. You don't keep increasing the weight you keep it the same (ex. 225lb bench) Then you pick 2 other exersizes and do 2x10. The goal is to target the fast twitch muscle fibers(5x5) and the slow twitch muscle fibers(2x10) in the same workout. Each week increase each 5x5 exercise 5lbs.

[Ermantroudt]

You can find a couple of 5x5 programs at: http://www.joeskopec.com/programs.html

Ermantroudt