Yeah. Keep in mind that the idea is agressive loading. It won't do you any good if the volume is so much that you're just crapping out so that's one thing. Another thing is if you try manage it too much because fatigue is too high and you back off too much, depending on your work tolerance you could be recovering to the point that you're making this a weekly cycle rather than a 3 or 4 week cycle, whatever it is. I don't think there is much chance of that and I guess it would only mean a longer loading period.

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Originally Posted by Kane I did my first run I did 5RM's everytime and 0311 told me that this is all about what you can do on THAT specific day. So if you feel like shit, go for a 5x5 instead of shitting a brick going for a 5RM, you can even go for a 3x5 if you want a little more intensity than the 5x5.

LOL, I actually don't understand the logic here, Kane. I don’t know what 0311 meant exactly. Even though a 5RM is more intense, 5x5 sets accross take much more out of you, causes much more fatigue and takes longer to recover from. I think what may mix you up is that it takes a little longer for the effects to set in.

Heck this is exactly the logic behind a novice going to ramped sets, i.e. a top set of 5 coming off of a beginner's program where he has really managed to up the intensity a lot in a fairly short time. His recovery has improved but his intensity would still outstrip it. Combine that newfound intenstiy with more volume and he would just peter out very quickly and fail to make progress.

The 5x5 sets across, even when your building up is high intensity. This is something I didn't fully grasp until recently. You measure the intensity of the top set of a ramp up, that's how we usually think of it. But to be realistic you have to consider the average intensity. Sure it’s very possible that if you have cycle back the intensity than that 5x5 will be less intense than a top set of 5 or a ramped set that represents you relative 5RM. But all things being equal 5x5 sets across are always going to be higher average intensity. You always have to consider total volume.

Take a guy whose 1RM is 280 lbs.

Say he does a ramped set with fairly wide intervals working up to 250.

So he does 150, 175, 200, 225, 250. That’s 5000 lbs total. Now the top set MAYBE was around 80% of 1RM or a little lower. That’s his relative max at that time.

But the average weight used is 5000/25 reps which equals 200 lbs. That divided by 280 equals 71…meaning his average intensity was 71%.

Now say he does 225x5 SETS ACROSS. That’s 5625 lbs. Already the workload is much more. So average weight of 225/280 = 80% average intensity. This was HARDER. This will take longer to recover from.

Even 215x5 sets across gives you a higher average intensity. This is all rather intuitive but when you do the numbers it becomes pretty obvious. I’m not saying it’s all about numbers. What I AM saying is that for a guy like you, TALO, coming off of doing the weekly 5x5 where you did ramped sets the 5x5 sets across will kick your ass compared to doing a 5RM or 3RM or whatver. THAT would actually represent a light day, not the other way around. When I say light I mean less stressful. That or cutting back the sets like Kane mentioned. Theres a reason why the loading part of the advanced 5x5 used sets across, after all. If you don’t want to think about it in terms of intensity think about it in terms of stress.

I'm not saying how to run the program. I'll leave that to 0311 and Kane. I think there is a very concrete reason why the first upper and lower have less flexibility mentioned in it than the second ones. I.E. the first ones should stimulate the biggest response and the second ones keep things moving and train the neural part without kicking your ass to the point that you shut down right off the bat given all the other volume. So this allows the individual to tailor the week while loading. At least that is how I would tend to look at it. Just thoughts thought as I haven't run the program and 0311 knows Matt Reynolds personally .

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.