My last couple of posts have been aimed at giving you some different variations of the classic 5×5 that you can use to continue your progress (each good for at least 3 months training), today I will give you one more so that you will have a whole years worth of potential training methods you can apply to the good old 5×5.
In the past I have written about a great strength training system – 5,4,3,2,1 – this can also be a great progression for those working towards a new 5RM. In the original 5×5 you’re meant to warn up to your 5rm and do 5 sets with it. If you really dig to your 5rm I highly doubt you would manage 5×5 with it as it would be to demanding on your CNS leaving you pretty broken. Especially with the 3x power week nature of the program.
Now assuming you’ve been working on 5×5 for a while and have progressed to a point where you might get 2-3×5 out of your 5 buy you can’t seem to get more at your current weight, making a slight change and adding in 5,4,3,2,1 could be just what you need.
The method is simple, you warm up accordingly to your 5rm and do 1 set of 5 then rest. Your second set will be 4, then 3 and so on until you hit 1, that’s the end of your first session. When you come back for number 2 you work would add a 1 rep so your sets would look as follows: 5,5,4,3,2.
The simplicity of adding reps helps your body become better adapted to handle heavier weights, one you hit the 5×5 it’s time to add weight and start again with 5,4,3,2,1.
Your workouts might look like this:
*Notice the squat has already gone up 1 rep. This is because you do it every time you’re in the gym, if you want to prevent compete burn out on the squat why not have workout B substitute back squat for front squat (FS), that was all your exercises will progress at the same rate.
Boring as this may seem it’s a sure fire way to help you progress and progress.
Use it well.