5x5 SF workout. Is this right?

[danbo]

I have made a sample 5x5 SF workout that i might start soon. Is this right?

Example 5x5 programme


Day #1 (Heavy Day)

Squats: 70,80,90,100,105

Bench Press: 32.5,35,37.5,40,45.

Bent-Over Rows: 30,32.5,35,40,45.

Weight Hyper Extensions: 20,30.

Weight Situps: 10,12.5,15,20.

Day #2 (Light Day)

First 3 sets done as on day #1.

Squats: 70,80,90,90,90. (Set 4 and 5 done with same weight as set 3)

Inclined Bench: 30,32.5,35,35. (Set 4 done with same weight as set 3)

Deadlifts: 50,60,70,70. (Set 4 done with same weight as set 3)

Situps (not weighted): 3 sets of 25.

Day #3 (Medium Day)

First 4 sets done as on day #1.

3 reps for a triple.

Squats: 70,80,90,100,107.5(triple),90(back off to set 3 weight. 5-8 reps).

Bench Press: 32.5,35,37.5,40,47.5(triple),37.5(back off).

Bent-Over Rows: 30,32.5,35,40,47.5(triple).

Weighted Dips: 15,17.5,20. (5-8 reps)

Close-grip Bench: 12.5,15,20. (8 reps)

Preacher Curls: 15,20,25. (8 reps)

This is just a sample, i am probably going to higher some of the weights (all in kilograms), and maybe lower a few.

 

[Cynical Simian]

The only thing you have wrong is deads: you're increasing them to a PR set of five just like Monday's squat/bench/rows, except with four sets instead of five. Also, you might want to ramp a bit more conservatively. Right now, your first sets are around 2/3 the weight of your top set; something between 50 and 60 percent would probably be better and leave you less fatigued.

 

[anotherbutters]

Yeah that's pretty much it, but like CS said, the "First 3 sets done as on day #1" on Wednesday only refers to squats. You can go heavy on incline and deads, building up to and then setting PRs each week. In fact, I'd replace inclines with standing overhead press as they're a better upper body builder and involve the core too.

You can throw in a back off set for rows on Friday. The olympic lift version of this program called for cleans instead of rows and you wouldn't do 8 reps of cleans. But 8 reps of rows would be good for a bit of hypertrophy.

Get yourself a copy of Starting Strength. That will get you using good form from the outset. Start with weights that are easy on week 1 and build up to PR weights around week 4, then keep going.

Good luck!

EDIT: Since you're in the UK, it will be quicker to buy Starting Strength from here: www.c-of-c.de if you can figure out the translation.

 

[danbo]

On day #1 there is 'weighted situps'. How many reps per set should i do?