5x5 questions

syntaxxor

Hey, I'll be honest and say that I haven't spent the MOST time researching this exact method of working out, but I was wondering if someone could just give me some straight answers for it.

Right now unfortunately I won't be working with my max or anywhere near it, since I don't currently have the equipment, so I'll be doing a 5x5 without changing to heavier weight, until I get heavier weights. (Should happen this weekend).

I was confused by some things though; from what I understand, the first two sets are done below max. Like 60%-80%, and then you start doing 100%. If it's your 1RM, how do you do a set of five? That has me astounded.

Also, I plan on doing it it with single dumb bells, per arm, to work on evening my arms out; since my left is weaker than my right. The time between sets, rest period has me confused. Let's say I do a 5x5 fashion standing curl, and I'm doing left and right. Do I do my left first, and then immediately do my right, and that would be the rest time for my left?

Thanks and if anyone can give more information or tips; I would appreciate it.

(My actual 5x5 will become the basic movements. Bench, Back Squats, Rows [barbell], Dead Lifts, Pull ups, Military Press)

JenMc14

The way I understand it is the 100% is 100% at your 5RM, not your 1RM for 5. That's how I started. I used (after some experimenting and guessing) right around my 5RM as my heavy set. I figured that out, then went down for my lighter sets. I can't lift super heavy, so my lighter sets aren't all that far from my max because of the nature of the bar and weights and combinations of weight i have access to, but my lifts have gone up, and this has worked for me. I don't know about the arm thing because yesterday was the first day I actually decided to do some accessory work and I used my bar.

LindsayLL30

I was just looking at the strong lifts 5x5 website and there is a free app for iphone that will tell you what to lift when, and how much time to break inbetween