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Frankie or any other 5x5 guru, quick question...

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BigDirk
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2004/03/02 00:27:51 (permalink)
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Frankie or any other 5x5 guru, quick question...

Team football lifting has ended, and with but one small fight with pneumonia, it went great. Because of it, im not able to max, but based on the lifts that i accomplished, sets of 2 etc, i have figured my maxes to be somewhere around this:

Bench 230-240
Squat 330-340
Dead 345-355

I havent lifted in two weeks, but ill be back to 100% health in a few days. Should i do a week to actually try and acheive my max, or jump right into 5x5?

Regardless, when i do get back into 5x5, what would you guys suggest for sets and reps for the 3 main lifts?
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    Dano
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    RE: Frankie or any other 5x5 guru, quick question... 2004/03/02 02:54:31 (permalink)
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    quote:
    Originally posted by BigDirk


    Regardless, when i do get back into 5x5, what would you guys suggest for sets and reps for the 3 main lifts?



    I know it might seem strange but probably 5 sets of 5 reps

    Regarding the weight you should use for your sets to start off. Say you might be able to do 200 at the absolute most for 5x5 on bench, then i would start at 185 for the first week. Make sure the weight it slightly challenging but nothing too hard. This way you can add 5lbs the next week or 10lbs at the most if it was very easy. This will get you back into lifting and lessen the risk of injury after coming from some time off.

    Ive come back from breaks off a couple times and tried lifting too heavy right away and tweaked some things. Dont make this mistake, its a hassle. Nothing sucks more than having to take a 1-2 weeks off right after just taking a break.
    #2
    Frankie NY
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    RE: Frankie or any other 5x5 guru, quick question... 2004/03/02 04:05:35 (permalink)
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    Dirk:

    As Dano suggests, I would return to 5x5, but I would lower your working weight on each exercise by 15-20%. As your strength comes back over the next couple weeks, you can go up in increments of 10 pounds instead of 5.

    I hate being sick too.
    #3
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