5x5 Routine Question

[sifubmf]

Quick question about the 5x5 routine. I did not see it in the stickied thread, apologize if i missed the answer to this question there.

When doing the 5x5 routine should you be doing the first couple sets as warm ups, or should you be doing warm up sets prior to your 5 sets.

Also, say somebody normally benches 225. If they start this routine fresh lifting, say, 200, should they be lifting 200 throughout, or should they be building up to that 200 through the sets.

Thanks!

 

[vendela99]

I do my normal warm up prior to doing the 5x5, and then do the same weight throughout 5 reps for 5 sets. So basically thats 25 total reps of 200.

 

[evansss]

Quick question about the 5x5 routine. I did not see it in the stickied thread, apologize if i missed the answer to this question there.

When doing the 5x5 routine should you be doing the first couple sets as warm ups, or should you be doing warm up sets prior to your 5 sets.

Also, say somebody normally benches 225. If they start this routine fresh lifting, say, 200, should they be lifting 200 throughout, or should they be building up to that 200 through the sets.

Thanks!

people are different in terms of warming up, i like to do 3 warm up sets. regardless of the weight im going to throw on the bench ill always do one set with just the bar, then 2 sets at 135. you can adjust accordingly though as i go right up to about 275 while i was doing the 5x5. if you normally do 225, humble yourself, and drop the weight down it will allow you to go longer without hitting a wall. if you can hit your five sets for five reps, then go up to 205 next week. if you can hit them again, then 210,215 and so forth. if you get stuck a week, dont go up, chances are you'll hit it again. hope this helps!

 

[vendela99]

yah, everyone warms up different. I don't like to waste any energy on a big warm up so I warm up with arm circles, both directions arms out to the sides and both directions arms out in front...just to get my shoulders lubed and rotator cuffs warm. Then I do 1 set of 10 at 135. Then jump right into my 5x5 weight which right now is 315. I know some people have far more elaborate warm ups. I also agree with what was said above about starting off with a little less weight...beter to start lower and add weight every workout. You should be able to 5x5 about 85% of your max. if it's 225 then that would be about 190.