Questions on AnimalMass's 5x5

[bas4lizzife]

as seen in the link below
http://www.elitefitness.com/forum/showpost.php?p=4497628&postcount=10

im a bit confused on exercises and selection

monday says benching (flat, close grip, or regular) and friday says benching (flat or incline)
does this mean you can do flat on monday, and incline on friday?

JS rows are listed on monday as well, what the heck are these?

After you've established your 1rm and 5rm for your lifts, at what percentage should you begin with? I know that if your 5rm for bench is 315, you're not going to start there, right?

 

[BiggT]

Okay, lets take a stab, lol.

mondays.....It is just the wording you need to get used to, in strength training 'benching' can mean flats, inclines, or declines, you need to be specific when you write it for a program, just like you need to specify back or front squat.....so On Monday you do flat bench presses and you can choose from your regular/comfortable grip or a close grip.....Personally, I'd work whatever you're weakest in.....Friday you choose between regular grip, close-grip and incline again......If it were me, I'd do inclines on one of the days and close-grips on the other.....but if you're really pitifully weak on one of the two, I would just do it on both days and make it a strong suit...

JS Rows.....I can admitt that i am not 100% sure......but I am maybe 99% sure that these are the same as "Pendlay Rows", which are barbell rows where you pause the weight on the floor for a second or so between reps.....again, you may want to double check, but that is probably what these are. Personally, I prefer these as the touching the weight on the floor fosters good form on the row.

Once you establish a 5 RM, don't so much worry about percentages, but pick a weight you know you can comfortably and without any assistance hit all 5 sets of 5 with, then just build from there......it is better to err on the side of caution in week 1, then build from there.....there is no exact science in selecting the weight, just use some good judgement and common sense.