Is there any assistance work with the 5x5 routine?
Or is it just squat, dead, bench?
Cheers.
Ive found the 5x5 works well for my bench... in fact in the past Ive run a 5x5 and the a 2x7 as well and both combined worked well.... plus assistance work of course.
The 5x5 (and 2x7) gets to a point where it's HEAVY and your failing a few weeks in a row etc... in that case the options are to perhaps go back 2.5kg, do the 5x5 again then follow it up with say 3 or 4 weeks of either adding another set or adding another rep to each set - basically add more work.
If your adding either more weight, more reps or more sets your making progress.
Sometimes you need to go back to go forward...
Progressive overload? That'll never work
Progressive overload? That'll never work
If something in your training isn't progressing you're going nowhere.
Of course things aren't always that simple but for a novice progressive overload works extremely well.
If you don't think so, that's you opinion. I know what's worked for me and is working very well for our athletes.
Do not worry about percentages on 5x5. Start light, really light then work back up very slowly. Say your 1RM is 100kg then do like 70kg for 5x5 then add 2.5kg a session
Rest as long as it takes...
Progression will be faster with 3x5 than 5x5 but 3x5 may not be enough volume to illicit gains after a while. Having a 5x5 day on Monday and a 1x5 day on friday with a light session on wednesday works well
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