Andy Baker SSC: 5 Ways to 5x5

[Mark Rippetoe]

5 Ways to 5 x 5 | Andy Baker

[Andy Baker (KSC)]

Haven't re-read this article since I wrote it 5 years ago. As an amendment to this I'd say that I'd keep the first four methods and drop #5. Perhaps I've softened in my old age but pushing someone that hard on a volume type of workout is not how I'd currently program. "Forcing" weight on the bar is something I'd reserve for an intensity based session only. I think at the time I was having some success with a few clients using this approach and what was going on at the time made it's way into the article. I think for 99% of you reading this, one of the first 4 approaches is a better option.

[Fatfacts25]

At the risk of asking more stupid questions I am taking that this is reserved for elite athletes whom occasionally need the high stress. Since I am an average lifter this is too much stress? Or is this just considered not a very good path? I don’t know if I’m asking the right question. But I read the article and thought it sounded good. I want to make sure I understand it correctly for what ever that is worth.

[Mark Rippetoe]

Have you read the books?

[Fatfacts25]

Working on the programming book. I just wanted a Legit answer since the person who co- wrote the book wrote the above article and first response has more experience than myself.

[Bradley Gish]

Haven't re-read this article since I wrote it 5 years ago. As an amendment to this I'd say that I'd keep the first four methods and drop #5. Perhaps I've softened in my old age but pushing someone that hard on a volume type of workout is not how I'd currently program. "Forcing" weight on the bar is something I'd reserve for an intensity based session only. I think at the time I was having some success with a few clients using this approach and what was going on at the time made it's way into the article. I think for 99% of you reading this, one of the first 4 approaches is a better option.

Has your opinion changed on the K.I.S.S. Model? Spending several weeks at a rep/set range tends to drive me into the ground at this point, but I do like the taper approach for later intermediates. Just wondering if you would change anything about that model today.

[Andy Baker (KSC)]

What do you mean by average lifter? If you are just asking about 5x5 in general, it’s fine for pretty much anyone from early intermediate to advanced.

[Fatfacts25]

I mean I ain’t anything special. An everyday guy that lifts to stay in shape. I quit competing about a year and a half ago. I have a toddler with another on the way. I am 40. My weight is about 220 lbs. 5’10”. I get 405 for 5 on sq, 455 for 5 on DL, press is in the doghouse(bad but healing shoulder). I keep the top end weight strict I don’t go over the said numbers. I read the article and then the partial redaction. I liked the idea and wanted to know if I understood what I read. I’m tired of experimenting and failing. I like SS because it gives me a clear path. But I would like to learn as much as I can about how to apply the programming. I hope this is makes sense. We shall see........

[Treg]

I mean I ain’t anything special. An everyday guy that lifts to stay in shape. I quit competing about a year and a half ago. I have a toddler with another on the way. I am 40. My weight is about 220 lbs. 5’10”. I get 405 for 5 on sq, 455 for 5 on DL, press is in the doghouse(bad but healing shoulder). I keep the top end weight strict I don’t go over the said numbers. I read the article and then the partial redaction. I liked the idea and wanted to know if I understood what I read. I’m tired of experimenting and failing. I like SS because it gives me a clear path. But I would like to learn as much as I can about how to apply the programming. I hope this is makes sense. We shall see........

Sorry to interject, but I think I may be able to help. I get the sense that you’re missing a key point about the use of 5 x 5 in intermediate programming. In this context, multiple sets of 5 in the same workout are used to add heavy volume to an exercise, at a weight that is substantially lower than the top weight. Using your example of squats at 405 for (I assume) one set of 5 – the idea is that next time, you’d do 410 for one set of 5, or maybe two sets of 3, or maybe just one 3. Then a few days later, you’d come back and do some sets of 5 at around 85-90% of that weight. How many sets of 5 you’d do would depend on what specific type of intermediate program you’re using. If you want to use Rip’s Texas Method as written, you’d do 5 sets of 5, heaven help you. But some people are able to use TM with only 3 or 4 sets of 5 on the volume day – individual results vary a lot at this stage. Others, myself included, use some form or another of Heavy-Light-Medium programming that allows spreading out the volume and the intensity more over the course of the week.

In any event, the idea is that the high intensity of that one set of 5 or 3 or whatever at 410, plus some volume work using sets of 5 at a weight that is still reasonably heavy but doable, would hopefully allow you to then do one heavy set at 415 after a few days for recovery and adaptation. And so on.

This will all become clear to you as you read the chapter on intermediate programming in Practical Programming for Strength Training. Another valuable resource for you would be Andy Baker’s book, The Barbell Prescription.

Hope this helps.

[Fatfacts25]

Yes it clears up some stuff. I was more curious about the part Baker said was not a good option. I wanted to know if I understood that part correctly.