Stripping it back to 5x5

porffor

Hi, I started off doing a 5x5 plan and have moved on to upping reps slightly but want to strip back my work out to 5x5 for ease of knowing what I'm doing, covering it all in 3 sessions and generally not burning out.

I'm planning to do a competition in 6 weeks (powerlifting so squat, deadlift and benchpress).

My current PB's are 80kg deadlift (for 3 reps), 37.5kg bench press and 60kg squat though I generally do 40kg for depth

My Overhead Press is 20kg for 6-10 reps

Can you suggest starting weights for the return to 5x5 please? I'm hoping to deadlift 100kg for the comp as that is my main goal and ideallly over 40kg on bench press.

Thanks

RunningDirty

Congrats on gearing up for competition!

Why not start with the numbers you listed below? I'd up your OHP if you can do 6-10 reps. Not quite sure what 40kg for depth means, but if you're doing a back squat (low bar?) and are comfortable at 40kg then I'd start there.

Do you have the SL5x5 tracking sheet or app? I found the app very helpful.

Best of luck!

porffor

Sorry the depth part is a powerlifting term. you have to have your legs to 90 degrees so your knee / hip angle must be right or you fail the lift. I wasn't hitting the depth so had to work on that before progressing.

will set my numbers around where i am then and go from there. I'm not sure on the max I can do on OHP as not long moved up to 20kg so must admit it feels heavy! It's an empty bar but I'm sure you can all relate to moving on from a little bar to olympic bar on OHP.

Fingers x'd see a bit more progress before comp.

Jaxster92708

There is an app available for android (not sure if there is one available for iPhone) called "Repetition Calculator Lite" (you can get a Pro version also). It calculates your 1 rep max and weights based on your current stats (weight/reps). There is a separate calculation for upper versus lower body weights.

Good luck in your competition!
Jackie

ishtar13

There is an app available for android (not sure if there is one available for iPhone) called "Repetition Calculator Lite" (you can get a Pro version also). It calculates your 1 rep max and weights based on your current stats (weight/reps). There is a separate calculation for upper versus lower body weights.

Good luck in your competition!
Jackie

The jefit app also does 1 rm calculation, every time you enter new stats (so, every workout).

(playing with my new kindle fire. . . )

tameko2

there are tons of 1rm calculators out there online, just google one and get a rough number and then go from 50-60% of that.

The only thing to be aware of is they tend to overestimate for women since we can work at much closer to our 1rm than men (and conversely we don't have as much of a big secret pool of 1 rep max strength). so 50% of whatever a calculator gives you is not likely to truly be 50. which is fine.

porffor

Thanks Ladies really appreciate it. Am waiting for a replacement sim for a new phone I've bought (android) but will have a look for the app and google it till it's up and running. Sounds like a great tool to have for sure.