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  1. #1
    Reinhardt is offline Senior Member
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    Default when to add weight

    Comrades,

    you all know the 5x5 progression from Pavel's 80/20 PLing article:
    When you get 5 sets of 5 reps with the same weight, add 10 pounds next week and work up to 5x5 again over the next few weeks.

    I wonder what happens, if i add 10 pounds after, say 3 sets of 5 reps.
    If i would get at least 3 reps in each set in the first session with the new weight i should get away without overtraining, don´t you think?

    Why don't i simply stick to the rountine written in the article?
    I have access to a power rack and weights only on the weekends, due to work.
    I'm afraid that squatting 5x5 on friday, benching 5x5 on saturday and deadlifting 5x5 on sunday would overtrain me big time.
    Still, i wan´t to do both, squat and deadlift. So i squat and pull on the same day, saturday.
    Last edited by Reinhardt; 01-03-2012 at 03:28 AM.

  2. #2
    Reinhardt is offline Senior Member
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    Default

    Another option would be to reduce the working weights in the squat and deadlift and change from squatting x5/3 + pulling x5/2 on saturday to squatting x5/5 on friday and pulling x5/5 on sunday.
    Maybe i could adapt to that higher volume eventually, i don't know. Still, a light squat and bench day during the week would remain impossible, so it would not be the original plan anyways.
    What do you think?

  3. #3
    305pelusa Guest

    Default

    Quote Originally Posted by Reinhardt View Post
    Comrades,

    you all know the 5x5 progression from Pavel's 80/20 PLing article:
    When you get 5 sets of 5 reps with the same weight, add 10 pounds next week and work up to 5x5 again over the next few weeks.

    I wonder what happens, if i add 10 pounds after, say 3 sets of 5 reps.
    If i would get at least 3 reps in each set in the first session with the new weight i should get away without overtraining, don´t you think?

    Why don't i simply stick to the rountine written in the article?
    I have access to a power rack and weights only on the weekends, due to work.
    I'm afraid that squatting 5x5 on friday, benching 5x5 on saturday and deadlifting 5x5 on sunday would overtrain me big time.
    Still, i wan´t to do both, squat and deadlift. So i squat and pull on the same day, saturday.
    If you want to change your set-rep scheme due to fear of overtraining, then I wouldn't worry. The body is capable of handling a lot of stress. Cutting the volume slightly, especially in non-related moves will do little towards keeping you away from overtraining.

    And if you do... whatever. Cut back, take it easy, and it's all good. Overtraining is not a bad thing. It shows you where your limits are, and sometimes even fatigues the body enough that, after a short break, you'll do even better.

  4. #4
    Reinhardt is offline Senior Member
    Join Date
    Nov 2008
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    Hannover, Germany
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    Default

    Thanks for your kind answer, 305pelusa.
    You're right, maybe i worry too much.
    On the other hand, as long as i make gains on SQx5/3 + DLx5/2 there's no need for change, right?
    My biggest problem is probably sticking to one fxxxing routine;-)

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