03-25-08 11:01 AM - Post#424366    

I'm gonna be starting the 5x5 workout using the excel sheet soon and i have a question. When you look at the weekly routine charts it gives suggested warmups, ie 8rx1s etc...the idea is to get a few warmups in before doing the actual 5rx5s right? Probably putting way to much brain power into but just need some clarification.
Oh, and I'm new and was directed here by Ironeagle, who is my uncle. He's gotten me into kettlebell training too, love that stuff.
Any help would be great

"Si vis pacem parabellum; if you seek peace, prepare for war."

03-25-08 11:07 AM - Post#424371    

Thats what i do... warmup then do the 5X5 at a given weight.. there are no rules...

03-25-08 11:10 AM - Post#424372    

Three ways of doing this (actually numerous ways but I will demonstrate three).

Warmups then 5x5 at a specific weight (e.g. 225x5x5 sets)

2 sets of 5 with increasing weight then 3 sets with the top weight (e.g. 135x5, 185x5, 225x5x3 sets)

5 sets of 5 with increasing weight (e.g. 135x5, 160x5, 185x5, 210x5, 235x5)

Each has its positives, for sure.

"It is not an uncommon experience for people to talk and argue a great deal about something without anybody bothering to define precisely what it is." - Ross J.S. Hoffman I would like to see the truth clearly before it is too late. - Sartre We must begin by a definition, although definition involves a mental effort and therefore repels. - Hilaire Belloc

Starting 5x5, have a question
03-25-08 11:28 AM - Post#424376    

Good general answers, but probably a bit confusing for someone using Byron's spreadsheet. On days where it directs you to do sets across (5 x 5 all with the same weight) do a bit of a warmup, but don't overdo it because the idea is to get all 5 sets of 5 with the target weight. On days where the spreadsheet directs you to do 1 x 5, you want to pyramid up with warmup sets, again don't wear yourself out; the goal is to get that top set of 5. That said, keep in mind that it's a workout and not a restout.

Kyle E.

Performance, Health, and Longevity

03-25-08 03:51 PM - Post#424486    

Yea! Glad you made it Chris. I think that you are getting some excellent feedback here and clarification of the 5 x 5.

Good luck - I may embark on a modified version and we can compare notes.

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

03-25-08 09:08 PM - Post#424578    

Thanks for signing on, Chris. Hope we can help you out with the 5x5 routine (I assume you've had a chance to click around some of the topics in this 5x5 sub-forum; it's a jewelbox), and with your future training plans as well.

Around here, anyone who's a friend of the Colonel's is a friend of ours, and family... family! ...well, fuggitaboutit!

03-25-08 11:32 PM - Post#424618    

Thanks for the replies, makes more sense now. I have one other program to read over that Ironeagle has suggested but I'm liking the 5x5 setup. Plan is to do a test thursday or friday and start monday. I'll try to keep updates coming as I progress through it. Thanks to Laree for putting together some great resources. I've read over most of it and have gleened tons of good info.

"Si vis pacem parabellum; if you seek peace, prepare for war."

03-26-08 09:11 AM - Post#424680    

Good luck, Chris. I'm glad you're taking the time to test your maxes prior to starting. One of the biggest mistakes people make the first time through is guessing on those. Having the wrong starting numbers will set you up for disappointment on the program.

If you have any questions just give us a holler. There's quite a few of us who have done several training cycles with it so we kinda know the ins & outs.

Btw, as family of the Colonel, you may recognize the t-shirt in my avatar.

Kyle E.

Performance, Health, and Longevity

Starting 5x5, have a question
03-26-08 09:48 PM - Post#425031    

Welcome Chris to this forum. I am a kettlebell Instructor and like to use KBs for my training. I am doing a 5x5 program with the Kbs. Not sure about the one you are mentioned but I hope it works out for you. best of luck with your training goals.

As far as family goes, In my avatar I have the long sleeve version of the shirt Kyle has and Col has one of my 8kg kbs in his care. Good to see you around here too.

Best Regards
Regina

Regina Hurley

Edited by Regina Hurley on 03-26-08 09:51 PM. Reason for edit: No reason given.

Starting 5x5, have a question
03-26-08 11:22 PM - Post#425062    

I'm digging the shirts guys and gal. Haven't gotten myself one yet, probably should though.
Regina, I plan on using my kb's as an active recovery on my off days along with some running. I haven't tried it this way before but another good idea from the Colonel.

"Si vis pacem parabellum; if you seek peace, prepare for war."

Edited by ou_bender on 03-27-08 09:47 AM. Reason for edit: No reason given.

03-27-08 09:30 AM - Post#425129    

Chris - got your text message and congrats on making it this far in the application process.

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

Starting 5x5, have a question
07-22-08 12:04 PM - Post#465083    

Instead of a new thread, I will just throw my starting out questions out here:

First, why is it called 5x5 when the spreadsheet only has you doing 5x5 for 4 weeks, then 3x3 the rest of the time?

Also, the deadlift calculation has me not even lifting my pre-start tested amount of 4x335 until week 10, then 345 in week 11 as many reps as I can. Does that seem odd to anyone?

I did my first day today, and it was a lot of fun. I will say I agree that it seemed too easy today, but I am sure grinding it out for several weeks will cause me to change my tune! lol

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

Edited by gman on 07-22-08 12:05 PM. Reason for edit: No reason given.

Re: Starting 5x5, have a question
07-22-08 01:12 PM - Post#465116    

• gman Said:

Wise ass. There is one in every crowd. Why is South Dakota called South Dakota? Indeed North Dakota is north of South Dakota but most of the country is further south than South Dakota.

• Quoting:

The Wednesday lifts are not trained real hard, the Monday and Friday workouts are the bread and butter.

• Quoting:

You got it just keep plugging away and you'll see

The most important test a lifter has to pass is the test of time. -Jon Cole

07-22-08 01:17 PM - Post#465120    

Thanks...lol. I wasn't trying to be smart (really), I was worried maybe that I had somehow screwed up the spreadsheet formulas.!

Believe me, I am going to follow it to a T!

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-24-08 02:12 PM - Post#465833    

One question for Byron or anyone else. I am following the spreadsheet that is in the wiki.

On day one of week one for example, it had me do warmup sets on bench press, working up to 1 set of 5 at the working weight.

The wiki verbiage seems to indicate I should do warmup sets, then progressively heavier sets up to the heaviest 1x5 set.

"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."

I am guessing that the so-called "warmup" sets in the template are actually the 5 progressively heavier sets, and that all I need to do is follow what the template says to do. Is this right?

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-24-08 02:50 PM - Post#465841    

That's right, the warmup sets in the spreadsheet for the 1x5 days are just suggestions. For example if it called for 190x5 on the second set of five, and the 2.5's weren't handy, I'd just do 185.

The most important test a lifter has to pass is the test of time. -Jon Cole

07-24-08 03:02 PM - Post#465843    

Thanks Byron, I followed the progression on the spreadsheet from the warmup sets all the way to the working set of 1x5, and it was plenty tough to do the 1 set of 5.

I think I see how it works now, correct me if I am wrong. The warmups noted on each day's workout are just the lightest weight listed. Then there are some intermediate weight sets building to the working sets.

As long as I just follow the spreadsheet as spit out, I should be fine, I assume!

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-24-08 03:21 PM - Post#465847    

Yes that is the idea, the original spreadsheet was more like just the summary sheet, we fleshed it out to take out some of the guesswork.

It is nice to not have to think about a thing for weeks on end, no?

The most important test a lifter has to pass is the test of time. -Jon Cole

07-24-08 03:30 PM - Post#465848    

Lifting for Idiots

I love it, not having to think. Just show up and do what it says, and hit the shower.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-25-08 01:28 PM - Post#466135    

OK, silly question. I started on Tuesday this week since I was on the road from Georgian all day Monday. I did not want to put off 5x5 for another week. So I am doing Tu, Th, and Sat for the first week.

Any harm in taking only Sunday off so I can get back on MWF schedule? I am afraid if I keep TTS schedule, I am going to have a conflict one Saturday that keeps me from lifting.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-25-08 02:18 PM - Post#466146    

No problem at all.

The most important test a lifter has to pass is the test of time. -Jon Cole

07-25-08 02:18 PM - Post#466147    

Further, if you had to do two of these on consecutive days, like if you had to do the Friday workout Thursday one week - not a big deal.

The most important test a lifter has to pass is the test of time. -Jon Cole

07-25-08 02:25 PM - Post#466149    

Not a big deal except for the pain of doing squats 2 days in a row! lol

Thanks for the quick answer!

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-30-08 10:01 AM - Post#467465    

Did a stupid thing this morning when I did shoulder presses. I had what I thought was 105: a 25 and 5 on each side.

Only I did all 5 sets, and went to break it down and I had a 10 on one side instead of a 5! I was wondering why it felt like my hands weren't symmetrical on the bar.

What do I do next week, I already did next week's weight amount today?

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-30-08 11:03 AM - Post#467505    

Do it with a balanced bar. Adding another 5 may be too much.

07-30-08 11:30 AM - Post#467518    

Thanks, Stan. I was thinking to do 110 but do it right next week, I struggled to do 5 reps this time at 110. I had to do a push press or two in the last couple of sets.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-30-08 11:39 AM - Post#467522    

I agree with Stan, plenty of time to up the weight.

What we've got here is... failure to communicate. Some men you just can't reach.

07-30-08 11:44 AM - Post#467525    

Sounds like a plan to keep the weight as the spreadsheet scheduled it out! Standing bb shoulder press is a new exercise for me anyway (I hardly have ever done them), so I might as well take it slow.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

07-30-08 06:41 PM - Post#467658    

Just pretend it didn't happen! It is no big deal.

There is no "crucial rep" in this program. It is the whole 11 weeks that matters. No one workout is very important. Keep plugging away, follow the program as closely as possible, as long as you're in the ballpark you'll be fine.

The most important test a lifter has to pass is the test of time. -Jon Cole

08-06-08 11:44 AM - Post#470011    

I realized that I will be on vacation during week 6, I sure hope the place we're staying has free weights! It's Brasstown Valley Resort in the mountains of Georgia, so it's not like there's a Gold's on every corner.

Then the IOL Bash is at the end of week 9.

I guess it's not the end of the world, or is it?!?!

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

08-06-08 02:25 PM - Post#470069    

Skipping a week would not be ideal

The most important test a lifter has to pass is the test of time. -Jon Cole

08-06-08 02:32 PM - Post#470077    

I know they have a "fitness center", but not sure if it has free weights.

We are leaving on Sunday, staying in the mountains through Wednesday, then going to Ft Benning to see my son graduate from Infantry training. I know there is a Gold's near the hotel, I may be able to do a Sunday, Tu, Th split the week before our vacation. Then I can do day 1 of vacation week early,on Saturday before we leave, day 2 on Thursday, and Day 3 on Saturday when we get home.

I will call the resort and find out what they have , I may be panicking over nothing.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

08-08-08 05:16 PM - Post#470905    

The resort has no free weights, do you guys think my plan of attack is ok:

Do week 5 on Sunday, Tu and Th before our vacation.

Then do week 6 day 1 on Saturday before we leave, day 2 on Thursday at the Gold's near Ft Benning, and day 3 on Saturday when we get home. It would be kind of funky, but that's about the best I can do!

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

08-08-08 05:23 PM - Post#470907    

Why not take the time off of the routine and just have a lil fun, exercise however you want whenever you can while you're away. Then, when you get back, repeat week 4.

Have Bucket. Will Travel... R.I.P. Kris. "If you train hard, you'll not only be hard, you'll be hard to beat."

08-08-08 07:52 PM - Post#470924    

Well, if I do that, it would be ok with me, I just didn't know if that was "acceptable." Actually, if I take a week off, then I can do week 5 normal, take week 6 off, and then do week 5 over when I get back. Week 6 is the one I am on vacation during.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

08-12-08 06:17 AM - Post#471938    

It's not a matter of "acceptable" so much as "effective" - the main point here is not the sets and reps, but building up fatigue over a period of weeks. Believe me I know this is not something that is really practical in a lot of situations. It is a lot easier if your schedule is regular, predictable, etc.

The good thing here is, your problem is in the exact right spot. If it was say the third week you were on vacation, that would be more like "scrap it." The sixth week, actually, not so bad.

I have it in my head that the rebound part - the light week - might not be long enough, that is, you could milk it, go light for more than just one week. I think whether you want to or not, you are going to experiment with that idea Wouldn't make a bit of sense to stress out on vacation over missed workouts.

So just take the week off, do some hiking or calisthenics or whatever, rest and relax. Do week 6 when you get back. That is a pretty easy week anyway. Just try to get weeks 6-9 in solid and see what happens. Maybe you'll discover it is even better with the week off...

The most important test a lifter has to pass is the test of time. -Jon Cole

Starting 5x5, have a question
08-12-08 02:49 PM - Post#472104    

Sounds like a plan, it is just hard for me to take a whole week off. I am afraid I will quit for good! lol

The other bump in the road is the Bash. If I start week 6 on Labor Day, then I will due to do my week 8, day 3 workout on the Friday that the Bash begins. I guess I could do it Friday night in Scranton.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

Edited by gman on 08-12-08 02:49 PM. Reason for edit: No reason given.

08-12-08 07:27 PM - Post#472194    

Scranton has the same gravitation as the moon, everyone hits huge PRs here.

The most important test a lifter has to pass is the test of time. -Jon Cole

08-14-08 04:56 PM - Post#472920    

A question:

My pants are getting tighter. Should I care right now, or do I have to just hope that my muscle weight is going up more than my fat weight on this 5x5?

I know if I want to gain muscle on any program, I have to eat above maintenance, but I hope all the excess calories aren't going straight to my waist. 60/40 muscle to fat split would be fine! lol

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

08-14-08 05:18 PM - Post#472934    

Also, since I failed to get 5 reps on my last 2 sets of shoulder presses in week 4, do I keep going as the spreadsheet says, or do I drop 5lbs off each week the rest of the way from what the spreadsheet says?

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

08-14-08 06:48 PM - Post#472968    

Keep doing what the spreadsheet says, that was close enough, not a problem at all.

As for the waist - you can watch your diet just don't compromise the primary goal. You really need to be getting at least maintenance calories, as clean as possible, lots of meat and vegetables, etc.

After you've rested and recovered some, you can eat less next week and during vacation - you shouldn't need as much.

The most important test a lifter has to pass is the test of time. -Jon Cole

10-09-08 09:50 AM - Post#490273    

Hey Byron,

Just finished first time through and am ready to do it again.

How long should I take off between, and is it ok to do some weightlifting in that interval?

Also, just a suggestion, that maybe this thread could be a 5x5 sticky where we could all post our questions instead of starting a new thread each time.

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

10-09-08 12:57 PM - Post#490349    

You could start right in again the following week, rolling your test numbers into the first page of the spreadsheet - that ought to work fine.

You could take a week or so off, or take a light week (similar to week 5) if you're feeling run down; I personally think a light week is better than a week all the way off.

If you really wanted to you could take two weeks in between to lose some fat - but there are an awful lot of ways to go wrong there. Still some people do something like this with good results.

The most important test a lifter has to pass is the test of time. -Jon Cole

Starting 5x5, have a question
10-09-08 01:01 PM - Post#490350    

I am thinking that a light week in between would be nice. I think I will walk a lot and do 3 light lifting sessions.

Don't want to start right away, the second time through is going to be a lot harder according to the spreadsheet that I just updated. Ouch!

Thanks, Byron

Start date 10-5-09: 215 lbs current weight: 187 lbs, 15 weeks in Goal: 175 lbs

Edited by gman on 10-09-08 01:02 PM. Reason for edit: No reason given.