Just made this up, it's probably some sort of linear progression thing


I am doing 5x5 pressing with a weights depending on the day, I can generally get for the 5x5 without too much issue. Some days the 5th rep is a very minor grind but not really


My plan was 5x5 twice a week with weight X until I did that weight for 3 weeks (6 workouts)

On the 7th and 8th (so 1 week of training) workout I would do 4x5 with weight X (same weight I'd been doing) but the last set ( 1x5) would be with 5 or 10 more pounds (depending how I felt the last 3 weeks had gone)

Workout 9 and 10 would be 3x5 with weight X and 2x 5 with the new +5 or +10 lb weight

Eventually if be at 5x5 with the new weight. Then I'd repeat.


This seemed reasonable in my head since I would be using weight X for quite a while and the progression would be gradual



Ting is, I'm doing this and I'm on workout 5 or 6 and the 5x5 with weight X isn't really noticeably easier for me...

Any thoughts why this wouldn't be working ?

Just a bad idea?


The exercise I'm doing it with isn't one I typically do or have trained much.. so I figured being a noob in it would make this work even better.

This is vague, there could be a lot of problems with your programming.

What lifts are you doing 5x5 on? Compounds?
Are you eating enough?
Are you consistent? Taking rest? Drinking water?
Are you using accessory movements to complement your major lifts?
Are you hitting an appropriate rep range for your accessories?

Try blocks.

Week 1-3 hypertrophy working up to 10rm on your lifts. 3-5 sets of accessories for 40-60 reps in total in each body group.
Week 4-9 same thing but work up to a 6rm on your lifts. 3-5 sets of accessories for 40-60 reps total in each body group.
Week 10-13 work descending strength block, so week 10 work with an RPE of 8-9
Week 14-17 repeat week 1-3 but add 5-10 lbs to your 10rm
Week 18-22 same thing as week 4-9 but add to your 6rm
Week 23-26 repeat 10-13 but ensure you’re hitting RPE goals
Week 23-26 peak, so work towards a 1rm set in week 26. The other weeks should be 90-98% of your estimated 1rm.

Pick accessories that complement your lifts.

That’s a 20 minute powerlifting program.

This post was edited by ozzyarmy3 on Jul 9 2022 07:48pm

If you could clarify your end goal with this program that would help people guide you or give better feedback.

Couple things, 5x5 type programs are generally 3 workouts a week with rest days between. Your diet and timing your workout for peak energy of the day is key. You should already be well fit before doing 5x5 as it requires ramping up weight significantly for compound movement. Last thing you need is injury setting you back.

Stabilization exercises can help with getting your maxes up. They may seem silly, look goofy, but if you've never done this, in a few weeks you'll be pushing weights higher on maxes. These are things like lunging onto bosu ball with free weights. Pushups on exercise ball after chest lifts. Squat while standing on bosu ball. These things cause your muscles to balance stabilize and which recruits and trains more of your muscle.

Stability exercises are snake oil, my man. The risk v benefit doesn’t equate. Also, 5x5 linear programming is really only good for new lifters. Specificity gets gnarly when you get advanced, noob gains fly on.. This is why linear progression works so well for new lifters.

Everything else is nail on the head

I disagree from personal experience with training under a master ski coach. The stabilization work we did after hitting plateaus with typical routines pushed all my lifts to new max. The more important benefit was balance improvement all around in the gym and doing regular activity. It is part of an advanced routine, not a routine itself. Or for specific sport training.

Sport specificity is overemphasized way too often. Stability can and will be gained through regular strength training, not from squatting on bosu balls.

But hey man, to each his own.

I don't do a ton of conventional lifting so I'm assuming I'm a noob, idk. Maybe intermediate

And the exercise here was a floor press , but I might want to do it with ohp also

Yes eating enough
Yes consistent
No I didn't have accessories unless the other stuff I'm doing happens to be a cessories (doubt it - kettlebell clean and jerk and static overhead holds and heavy club movements , and farmers walks )


I will try your program

What accessories should I do?


My goal is a 315 floor press and a 225 ohp

You have much to learn then young one. Enjoy the journey.

This post was edited by RedFromWinter on Jul 11 2022 07:48am

I agree, just not bosu ball squats.

Liver kings usually just uses rocks and nature.. I highly suggest adapting to the way of a primal because in just a day it’ll transform your mental health.. the physical benefits are just extra gravy on the side but look into him Bryan Johnson I think you’ll learn a lot