5x5 question

**Bevsta123** · 02-28-2012, 06:21 PM

Hey I started doing the bill stares 5x5 3 days a week and was wondering, each day of the 3 days Thayer ask u todo squats, today is Wednesday and I'm supposed to do squats later in my workout but I don't think my legs have fully recovered yet? Any ideas?

**hex** · 02-28-2012, 06:25 PM

are you taking a full 48 hrs off between? and how is your diet? how long have you been working out? you may have to lower your weight and build up if you are keen on sticking with it

**Bevsta123** · 02-28-2012, 06:28 PM

I'm following everything as set in the spreadsheet, iv been lifting for almost 6 months now, I took a week off last week as I had to fly oversease for a funeral, if it helps I'm 18, 65+- kgs, decent diet (attempting to bulk) yeah it pretty much is a full 48 hr as I did my workout at 7pm on Monday and it's Wednesday right now and I plan on doing my workout in bout 10 hrs time

**hex** · 02-28-2012, 06:41 PM

i would suggest rolling back your weights to comp, and just work your way up a bit i had to do that with deads when i ran it

**Bevsta123** · 02-28-2012, 07:39 PM

what exactly do you mean by rolling back my weights? becasue i was just following the spread sheet. i figgured out my 1rm and 5rm and applyed it to the excel sheet and iv just been following the weights

**hex** · 02-28-2012, 09:37 PM

maybe its too much for how often you are preforming the exercise... i dropped by deads by 80lbs then worked back up to the start. just a suggestion that way you can just get used to doing those power moves that often.

**Bevsta123** · 02-29-2012, 04:31 AM

Yeah but the weight that I'm doing isn't that much, I guess I could just skip squats for today cause legs are kinda sorestill

**hex** · 02-29-2012, 05:13 AM

That can work, keep us posted to your progress

**doc w** · 02-29-2012, 03:42 PM

Are u doing a progressive 5x5? The 5x5 I'm doing does squats mon and fri with deadlifts on Wednesday. I flip this the meat week so I then deadlifts twice a week and squat once alternating weeks. Been doing it for 3 weeks now and bench and squat have gone up 20 pounds. Let me know if u want more info. Squatting 3x per week seems like overtraining to me

**mirin_serratus** · 03-03-2012, 01:46 AM

follow the routine, there's a good reason why it's making you squat 3x a week. the first few weeks in the spreadsheet are light to allow you to adjust to the frequency, so if you can't do it you overestimated your 1rm or need to just man up

**jypoll** · 03-03-2012, 06:32 PM

personally i cannot handle 5x5, my legs are dead after squat and deadlift days and i need atleast 4 days between lower body workouts...

IMO if you are lifting properly you only need 1 or 2 sets of 5 reps per workout to gain strength.

Ive been doing a russian strength training program i got from Pavel Tsatsouline where you do 5reps at weight X then 2nd set at X-10%. each workout out you increase X by 5 lbs. I am even contemplating getting rid of the second set and only do 1 set, and my warmup consists so 2 low weight sets of 1-3 reps.

I am able to squat and deadlift 2x a week ea. and bench 4 times. which is twice what i did on 5x5, I also have little to no DOMS vs extreme pain, literally was on the verge of needing crutches or wheel chair after 5x5. and I am having great success.

**Bevsta123** · 03-13-2012, 08:47 PM

Originally Posted by doc w

Are u doing a progressive 5x5? The 5x5 I'm doing does squats mon and fri with deadlifts on Wednesday. I flip this the meat week so I then deadlifts twice a week and squat once alternating weeks. Been doing it for 3 weeks now and bench and squat have gone up 20 pounds. Let me know if u want more info. Squatting 3x per week seems like overtraining to me

nah im doing (Bill Starr 5x5 Linear Version for Intermediate Lifters) http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

it consists of:

Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

thers also a different program from bill stars 5x5 http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm

this one specifies in a Loading and Offloading phase,, i think i might start doing this one in a few weeks

Im mainly going to put mass on, as im kinda a hard gainer :/

**Bevsta123** · 03-19-2012, 04:16 AM

anyoneee got anything to share on this?

**overnightworker21** · 03-23-2012, 12:03 PM

I would also have to say drop your weights a little bit. I too am currently running the intermediate 5x5 and am enjoying it very much. No problems with soreness or anything. Weights are pretty much dead on for me as I have to really push to finish the heavier sets.

The Periodized is just a more advanced version of the intermediate 5x5.

I would say stick with the 5x5 your on now until you don't see anymore results. Then either reset with new numbers (higher obviously) or start the advanced program.

Great program though! Recommend it to EVERYONE who is looking for a program to follow.