So after longer than I'm willing to admit with a freestyle approach to lifting, I've finally started looking at doing a program, likely SS or 5X5. The one thing that confuses me though, is if I'm reading these right, it says to do one weight for all 5 sets, then increase in the next day. After so long of building up to my max, it seems weird to do the same weight for all sets. Anyone want to weigh in on if this is normal or if I'm a mong who can't read good?
>>42240658
doesnt matter, stick with it. its a fucking beginning program, you wont be thinking back about it after half a year or a year from now on. The only people preoccupied with this shit are newbies themselves.
Do accessories with SS
What are you asking? You do some warm up sets, then you get to your "working sets" which are 3x5 where you use the same weight. Then on your next work out you add 2.5kilo or whatever and you do 3x5. You repeat this until you are the hulk.
>>42240658
Yeah, do warmup sets and then do your top weight for the other sets. I recommend 3x5 for everything and then a higher volume compound, so say you pair bench with a bunch of pushups or db presses, going for 10 reps min and like 12 reps max. Maybe 15 if you're a MADMAN
Don't know if this is answering your question but here is an example that i think answers it.
Day one of SS
Squat
warm up: 20kilo 5 reps, 30 kilo 5 reps, 35 kilo 3 reps.
Working sets: 40 kilo 5 reps, 40 kilo 5 reps, 40 kilo 5 reps. (3x5)
next work out you add 2.5 kilo so your working sets are now 42.5 kilo 5 reps, 42,5 kilo 5 reps, 42, kilo 5 reps
5 months of SS
squat
warm up: 60 kilo 5 reps, 75 kilo 5 reps, 85 kilo 4 reps, 95 kilo 3 reps
Working set: 110kilo 5 reps, 110 kilo 5 reps, 110 kilo 5 reps
That makes sense. I'm gonna make the switch next workout, thanks guys.
>>42240658
It's normal.
3x5 is closer to what you're used to than 5x5, so do that.
I recommend Phrak's GSLP (pic related)
No cleans (read: professional coach) needed, more upper body focused. Also the way it works with the AMRAP set last is very close to what you're used to (going all out on the last set)