Quote (tommyd323 @ May 23 2013 01:29am)
I feel your 5x5 Strength program is odd. 60/70/85/85/90
Say your bench max is 230.
First 2 sets are a breeze
Third one u are at 85%
Going by your max of 230, if you do 195 for 5 reps, that 195x5 calculates as your one rep max as near 230.
So basically you are already maxing out at 85% of the weight for those 2 sets. Or is this what you intend to do?
The last set is 205-210 lbs for a max of 230 and you are supposed to get that for 5 reps. In order to get this your bench max would actually have to be around 240 lbs.
By the last set, you have already basically maxed out twice, is this just a total failure set, because if done right, it would be very hard to get the reps.
And I assume you are not supposed to move up unless you get the weight, so basically you would just from 230-240 (10 lbs of weight at a time) Is this all intended by you?
The first two sets are meant to be relatively easy because they serve as a warmup for the heavy sets.
The next sets are most definitely intended to be in the mentioned range. The goal here is to keep the volume so low and take long enough breaks between sets in order to accomplish the absolute maximum amount of liftable weight for 3 sets of 5 reps. (the first two sets are warmup as mentioned).
With that in mind, you will need to put absolutely EVERYTHING you have into these sets (as mentioned). It will sometimes require a spotter to properly do. Some people are able to lift 85-90% of max for 5 reps unassisted without incident. Others struggle greatly with this and require spotter assistance, or slightly lower weight. Both are satisfactory options. Remember, not everyone is the same - percentages are an average, but I found that 85/90 tends to be the closest broad figures for the max 5 rep average with rest and maximum focus.