I'm in the 5's on my current HST cycle. I'm doing 3x5 this time instead of 5x5 like last time. I'm going to finish off with 5x3 just to push the numbers up and go for strength gains the last bit instead of doing the negatives. I get negatives with every rep of every set of every workout anyway so won't ever specifically be doing 2 weeks of pure negatives with weights that are too big for me to handle safely at home with no spotter.
My first time I did 5x5 for my 5's. I grew much more my first time around, gained no fat (I've picked up some this time around) so it seems for my body, higher volume HST is the way to go.
I had decided to do something like 2x12, 2x10+5, 3x8, then 5x5 for my next cycle, but since I did so much better the first time around with 2x15, 3x10, 5x5, 5x5... I'm going back to that after I finish my current training cycle and SD from it.
Now for the question for those who have done the long 5 cycles. Hitting the 5RM and keep repeating it for the next 2 weeks, gradually adding weight each time I'm able is very similar to working at maximum overload - the thing I switched to HST to get away from the injuries this causes to my body.
Sooooo
Which way to do a month of 5's would be best.
Simply increment as normal for 2 weeks, reduce the weight and repeat for another "normal" 2 weeks?
Here's the old standby squat for an example:
Week 1-2: 150, 160, 170, 180, 190, 200 (5x5)
Week 3-4: 160, 170, 180, 190, 200, 210 (5x5)
Or something more similar to Starr's old 5x5:
Week 1-4:
160, 170, 180, 170, 180, 190, 180, 190, 200, 190, 200, 210 (515) The end result is the same, reaching a new PR twice during the month. In this case 200 olympic squat then 210 olympic squat.
250 was my best ever 1RM parallel, 225 was my working weight for 5 reps before I got hurt. Now that I'm doing full olympic squats, the weight is quite a bit less than before.
My first time I did 5x5 for my 5's. I grew much more my first time around, gained no fat (I've picked up some this time around) so it seems for my body, higher volume HST is the way to go.
I had decided to do something like 2x12, 2x10+5, 3x8, then 5x5 for my next cycle, but since I did so much better the first time around with 2x15, 3x10, 5x5, 5x5... I'm going back to that after I finish my current training cycle and SD from it.
Now for the question for those who have done the long 5 cycles. Hitting the 5RM and keep repeating it for the next 2 weeks, gradually adding weight each time I'm able is very similar to working at maximum overload - the thing I switched to HST to get away from the injuries this causes to my body.
Sooooo
Which way to do a month of 5's would be best.
Simply increment as normal for 2 weeks, reduce the weight and repeat for another "normal" 2 weeks?
Here's the old standby squat for an example:
Week 1-2: 150, 160, 170, 180, 190, 200 (5x5)
Week 3-4: 160, 170, 180, 190, 200, 210 (5x5)
Or something more similar to Starr's old 5x5:
Week 1-4:
160, 170, 180, 170, 180, 190, 180, 190, 200, 190, 200, 210 (515) The end result is the same, reaching a new PR twice during the month. In this case 200 olympic squat then 210 olympic squat.
250 was my best ever 1RM parallel, 225 was my working weight for 5 reps before I got hurt. Now that I'm doing full olympic squats, the weight is quite a bit less than before.
