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Must Get Big And Strong 5x5 Style



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  #1  
Old 04-04-2008, 03:57 AM
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Default Must Get Big And Strong 5x5 Style

25
5'9
190
BF 15-16%

I would like to gain about 15-20lbs and get a hell of alot stronger..

5RM
Squat-195x5(WEAK as hell,i broke my foot and was in a cast for 7 wks,lost alot of strength)
Bench-215x5
Deads-225x5(WEAK,same shit..was unable to pull cause of foot)
Pendlay Rows-150x5
Push Press-135x5

Heres the link to the program i am running..Week 4 is when im supose to hit my 5RM on all lifts,then from there its PR TIME!

http://www.geocities.com/elitemadcow...Linear_5x5.htm


4/2/07

Squat-90x5,115x5,135x5,160x5,180x5

Bench-100x5,125x5,150x5,175x5,200x5

Pendlay Row-70x5,85x5,105x5,120x5,140x5

Standing Double Pulley Pulldown Abs-50x10x3


4/3/07

Off Day..30 mins cardio and stuffing my face all day long..


4/4/07

Squat-90x5,115x5,135x5,135x5

Push Press-80x5,95x5,110x5,125x5

Deadlift-135x5,155x5,180x5,210x5

Double Pulley Pulldown Abs-60x10x3
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  #2  
Old 04-04-2008, 02:50 PM
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I don't know if this is representative of all the days you'll be working out or if you're actually following the true 5x5 program but the idea of a 5x5 is to use the same weight for all 5 sets. Then if you complete all those sets and all the reps (with good form) then you can add 5 of 10lbs the next time and try it again.

IronWorker
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Old 04-04-2008, 03:10 PM
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^^^ not true at all. 5x5 has 3 forms:
Single Factor 5x5
Dual Factor 5x5
Texas Method

MusTGeTBiG,

follow the instructions in the link. 5 sets of 5 reps ramping the weight.

good luck
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Old 04-04-2008, 03:11 PM
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this is the program you should be doing: http://www.geocities.com/elitemadcow...Linear_5x5.htm
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Old 04-04-2008, 03:16 PM
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That's the program he linked isn't it?

I don't think of "5x5" as a program at all. More a methodology. Methods and programs are not the same thing. This is a frequent area of confusion. There are many ways someone could "program" it based on the methodology and individual needs. Those three mentioned are just popularized versions for cookie cutters.

A lot of people keep saying 5x5 is always sets across and that is because they read the dft sticky and are confused by that into thinking it is the definiton of "5x5". It is but one example of a 5x5 loading protocol.
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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.
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Old 04-04-2008, 03:33 PM
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Yea,im doing the Single Factor 5x5..
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Old 04-04-2008, 03:46 PM
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Just as an FYI there is no such thing as sinlge factor vs dual factor. This is an internet invention. That people continue to insist on calling intermediate 5x5's single factor is a pet peeve of mine It shows a gross misunderstanding of the dual factor model and how it relates to earlier models of training. Dual factore and "single factor" are NOT programs.

Good luck on it.
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Old 04-04-2008, 03:50 PM
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Quote:
Originally Posted by Eric3237 View Post
Just as an FYI there is no such thing as sinlge factor vs dual factor. This is an internet invention. That people continue to insist on calling intermediate 5x5's single factor is a pet peeve of mine It shows a gross misunderstanding of the dual factor model and how it relates to earlier models of training. Dual factore and "single factor" are NOT programs.

Good luck on it.
Thanks Bro..
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Old 04-04-2008, 04:06 PM
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My that got out of hand quickly! lol Sorry for the hijack. I stand corrected.

IronWorker
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Old 04-04-2008, 04:39 PM
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Who is it that you are occusing of being out of hand, bro? I'm just wondering since that is the second time you've said that lately. I think everyone was well "in hand" here. It was all certainly related to the subject at hand, training, and 5x5's.

Perhaps it is just an expression of habit?
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