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5x 5

Click HERE to download a spreadsheet that maps out a 5x5 program. It takes you from initial testing through re-testing; the results at the end can be plugged in to the beginning and you can re-run the program.

Some notes:

• The spreadsheet was created in Microsoft Excel. If you don't have Excel, you can download free compatible programs such as Gnumeric (only 16MB to download) or Open Office (much larger but includes a lot of other software) to use it. Update: you can also use Google Documents to open and work on the spreadsheet - this is the preferred method if you want to let someone take a look at your spreadsheet, and probably the easiest way to go in any case, if you don't already have a spreadsheet program.

• This program uses what's called "Dual Factor Periodization." In this instance it is a fairly straightforward application. You work 5x5 progressively harder each week for four weeks; then you take a light week; then you work 3x3 progressively harder for another four weeks.

• Beginners should not use this type of system, since they are capable of constant gradual increases - using this program will be too easy for them. This may seem counterintuitive; think of it this way: a beginner is not capable of generating adequate effort to make this routine work. Beginners CAN use the same exercises, with a simpler progression scheme. This should be done until gains plateau.

• The plan is based on your current rep maxes. Not what you did a year ago at the end of the summer, not what you think you could do on a good day, not what you figure you'll be able to do in a week; what you can do now. You test yourself to see what your current maxes are before beginning the program and plug in the numbers. Guessing your maxes wrong, and especially overestimating or fudging, will lead to disappointing results.

• If you are in a situation where your current strength level is off - for example, if you are just coming back after a layoff - it's better to do some preliminary training. This will get your maxes up to a more realistic representation of your strength. In more formal terms, don't jump right into dual factor periodization right after a layoff. Use a simple linear plan, one where your workouts get progressively heavier until your progress plateaus - probably at a level at or near where you were before the layoff. That is, train like a beginner until you plateau.

• The program involves two workouts per week for the core lifts. One workout the same poundage is used for every work set; the other uses progressively heavier weight each set. This is know as the Texas Method.

• Where 1x5 is called for, you want to do some light warmup sets then do five progressively heavier sets of five working up to the target weight. Only the set with target weight should be taxing. In the harder weeks, you may not get all five reps, just do your best, maintaining good form. Weights for the ramp up sets are listed in the spreadsheet but they aren't carved in stone, just guidelines / suggestions.

• Where 5x5 is called for, do some light warmup sets then do five sets of five with the target weight. In the heavier weeks, you may not get all five reps in all five sets - again, just do your best.

• Same instructions where 1x3 or 3x3 are called for.

• The first four weeks get progressively harder; in the fifth week, you drop back; in the sixth through ninth weeks, you build up to another peak; in the tenth week, you rest again, and in the eleventh, you retest.

• Substituting exercises may be okay, e.g., dumbbell bench presses for bench presses, stifflegged deadlifts for deadlifts, etc. However, coaches very experienced with the program have observed that this is the number one place where people foul up. Try to resist the temptation to tweak, and for Pete's sake, don't even think about substituting leg presses for squats.

• If you aren't strong enough to do 5x5 in the Chin yet, you can use some lightened method such as using a Jump Stretch band for assistance. It should be fine to substitute pulldowns. I suggest not using the pads that hold down your legs; in my opinion, those are for doing pulldowns with more than bodyweight, not less. They make it very tempting to add a little heaving with a lean-back. Pulldowns may not be the very best way to get to doing chins, but they fit fine in the rest of the template. This is not a chinup program, this is an overall strength program.

• The "PR" in the spreadsheet stands for "P Ress" - plain old standing press.

• If you are working with weights around 100 pounds or lower, rounding everything to the nearest five pound increment may not work well. If so, use smaller plates for finer adjustment of the poundages.

• Extensive additional information on this program and training in general is available here. Can't recommend it highly enough.

• The most thorough resource available on this subject is Aasgaard Publishing. The books Starting Strength and Practical Programming will give you all the needed background to work these programs to the best of your best abilities.

NOTE: There is now a 5x5 section on the IOL Forum For questions, comments, and discussion on this and other 5x5 programs.

Here is the old version of the spreadsheet, just for archival purposes.