Please Scroll Down to See Forums Below Alright, I started the 5x5 bench press yesterday and I think I may have started with too heavy a weight. Is the main purpose to start with a weight that can easily be lifted for 5x5 for the first few weeks and then approach you previous max and break though it? My problem is I believe that I started a little too high. I completed the 5x5 with 225lbs, last set last rep was like 20sec but I got it. My question is when you start the 5x5 do you purposely go light for the first few weeks or do you just jump into your max 5x5?
5x5 and starting low?
- Thread starter Gretak9
- Start date
you don't necessarily need to start light on 5x5, but keep in mind that by doing so, you are using progressive resistance to help you get stronger.
say you know you can lift it 5x5 with 200lbs and that you would start missing reps with 220. start off your first week and do 195lbs. you should be able to get all reps. next week bump the weight up 5 lbs and do so each week. within a few weeks, you'll probably notice you putting up more weight than you were able to before, and you started off doing less than maximal weight.
j2da2
say you know you can lift it 5x5 with 200lbs and that you would start missing reps with 220. start off your first week and do 195lbs. you should be able to get all reps. next week bump the weight up 5 lbs and do so each week. within a few weeks, you'll probably notice you putting up more weight than you were able to before, and you started off doing less than maximal weight.
j2da2
this past week i got a incline bench pr 5x5 with 205. only two weeks before, my 5rm (just 1 set, not 5) was 195. Thanks for the replies. Actually, I'm not too worried b/c I know I will be gaining strenght for the next 10weeks but I was more concerened with the theory of the 5x5 for training naturally. Looking back I'm glad I picked a weight that I barely got up on the 5th rep of hte 5th set but If I were training naturally I would have been more inclined to back it off to 205lbs or so but I'm not currently training naturally as of last monday. I'm confident that I'll be able to add at least 5lbs each week to my flat bench 5x5 routine for the next 10 weeks.
oneandthesame
New member
Gretak9 said:
gear is no reason to compromise a training regime.
Not a flame and good luck, keep us posted
With 5x5...I cycle over 3 weeks.
Week 1: light, little rest
Week 2: moderate to heavy, moderate rest
Week 3: hard and heavy, more rest
I then repeat it.
B True
Week 1: light, little rest
Week 2: moderate to heavy, moderate rest
Week 3: hard and heavy, more rest
I then repeat it.
B True
Similar threads
