Originally posted by inferno_0666
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Haaaaske's log 5x5 Stronglift
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Originally posted by Haaaaske View Post
klopt tot je niet meer 5x5 werksets kunt doen dan bouw je af... en bij 1x3 dan doe je daarna nog 2x 3 reis met 5% minder
3×5/3×3/1×3
Switch to three sets of five reps (3×5) when progress on 5×5 stops. Switch to three sets of three reps (3×3) when progress on 3×5 stops. Switch to one heavy set of three reps followed by two lighter back-off sets (1×3) when progress on 3×3 stops. Don’t do endless deloads so you can stick with 5×5.
5×5 doesn’t work forever. Nothing does. The stronger you get, the heavier the weights you can lift, and thus the bigger the stress of each 5×5 workout. That stress eventually becomes too big for your body to recover from by the next workout. You don’t get stronger in time so you fail reps.
Deloads give you extra rest to break plateaus. But they don’t decrease the bigger stress from lifting bigger weights. This is why no one can do 5×5 forever. The heavier the weights you can lift, the more stress on your body, the more recovery needed. Your training must change to handle this.
In this case, deload and switch to 3×5. The last two sets on 5×5 are the hardest ones. You’re already tired from doing three sets. Doing two more sets of five is grueling once you’re lifting heavy weights. That’s when you drop those sets and do 3×5 instead – three sets of five reps.
By switching to 3×5 you can increase the weight every workout again. You no longer have to repeat the weight or deload because you’re not failing on the last two sets anymore. Your body recovers better with those two grueling sets gone. And your workout takes less time again.
This is one way to know if it’s time to switch from 5×5 to 3×5. If your workouts are taking two hours because you have to rest 10mins between sets to get 5×5… you’re probably overdoing it. Don’t get stubborn about sticking with 5×5. Switch to 3×5 so you can continue to make progress.
The workouts will be easier after you switch to 3×5. It will feel like a long deload. But the weights will increase every workout. So you’ll run into the same problem eventually. The stress from the now even heavier weights at 3×5 will be too much for your body to handle again. You’ll fail to get five reps.
Deload and switch to 3×3 – three sets of three reps. You can’t get five reps on every set anyway so just do three. Then add weight every workout again. It will be easier since you stopped failing. Plus the exercise stress is lower so your body recovers better between workouts.
Eventually you’ll fail on 3×3 too. Deload and switch to 1×3 – one heavy set of three reps followed by two lighter back-off sets with 5% less weight. You’ll be able to add weight every workout again until you get stuck. That is when it’s time to switch to a different training program.
Use my app – it will tell you when to switch to 3×5/3×3/1×3. Basically, if you fail three workouts in a row at 5×5, deload. Fail three workouts in a row again, deload + switch to 3×5. Three fails in a row at 3×5, deload + switch to 3×3. Thee fails in a row at 1×3, deload + switch to 1×3.
3×5/3×3/1×3 doesn’t apply to Deadlift because it’s only 1×5. Plus most people get stuck on Squats before Deadlifts – so you’re unlikely to need to change strategy here. On Barbell Rows switching to 3×5 can make sense but 3×3/1×3 probably not as it’s more assistance work.
bron: https://stronglifts.com/5x5/#321553215312153I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
- Dave Tate
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