REGISTER AN ACCOUNT
Who's Online - 0 members and 308 guests

Training frequency / recovery time

Users viewing topic: & 1 Guest

SteBennettIconTraining frequency / recovery time03-06-2015 @ 17:32 
Average hamstring at best
Member 4663, 588 posts
I recently started training 5*5 and on top of this started repeating each training day every 5 days. Curious if this isn't long enough to recover full strength?
I did bench last Friday and got a pretty comfortable 140 for 5*5 come back to it today with 142.5 and really struggled, only managed two sets for 5. Should I go back to training each exercise once a week or does this ever happen to any of you?
AdamTIcon...03-06-2015 @ 17:36 
AKA the great reset
Member 4056, 5206 posts
If you fancy following a program, try 5/3/1

far better than 5x5 imo. Slower more consistent gains and I found better recovery.
WILLSANIcon...03-06-2015 @ 17:47 
Avatar
Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
in my experience, you can train at whatever frequency you want as long as the weights are selected appropriately. with deadlifting being the exception to that.
sprange67Icon...03-06-2015 @ 17:51 
Member 1858, 170 posts
SQ 285, BP 157.5, DL 302.5
745.0 kgs @ 98.9kgs UnEq
interesting, I never get at issue with bench, but I only bench once a week heavy, on say dl day I may do some speed bench work. As for 5*5 on squats, it means I can only squat heavy once a week. Any more than that just would not work as I would not recover.

Never done the 531, hows that work?

At the moment I've just started (on squats only) by picking a target weight, say 250, and doing 2 sets of 3 @ 90% of the target, followed by 1 set of 2 @ 95% and finish with one rep of the target weight. I find the recovery on that much better!
SteBennettIcon...03-06-2015 @ 17:58 
Average hamstring at best
Member 4663, 588 posts
I've never really done programmes before, thought I'd start with this as it seems simple and misha recommends it lol, then move on when progress stops. So far everything has been going well until today went horribly wrong
SteBennettIcon...03-06-2015 @ 17:58 
Average hamstring at best
Member 4663, 588 posts
Post Edited: 03.06.2015 @ 17:59 PM by SteBennett
Double post
walkerIcon...03-06-2015 @ 18:13 
Avatar
Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Post Edited: 03.06.2015 @ 18:15 PM by walker
AdamT said:If you fancy following a program, try 5/3/1

far better than 5x5 imo. Slower more consistent gains and I found better recovery.


Far better how? 531 lacks serious volume especially for a beginner/intermediate.
5x5 on the other hand is a solid consistent way to train, increasing the weight each week.
Luke82Icon...03-06-2015 @ 18:21 
Avatar
Enjoys his parents fully stocked fridge.
Member 3476, 868 posts
SQ 170, BP 136, DL 217.5
523.5 kgs @ 95kgs UnEq
Could it just be an off day mate? See how it goes next session, it might fly up again.
SteBennettIcon...03-06-2015 @ 18:44 
Average hamstring at best
Member 4663, 588 posts
Luke82 said:Could it just be an off day mate? See how it goes next session, it might fly up again.


Hope so mate, think that's what I'm gonna do
samevansIcon...03-06-2015 @ 19:01 
just got PM'd
Member 1945, 685 posts
I am not fully familiar with 5*5 starting strength.

Yes it could and probably is just an off day...

However possibly (depending a large number of factors) putting 2.5kg on the same rep and set range every five days will no longer work for you.

It will stop working pretty fast either way as it is a progress of over 180kg per year.

It might not be a recovery issue (almost certainly isn't many folk bench 2/3 times a week) but could be a very enthusiastic loading strategy for someone benching 140*5*5
lukiIcon...03-06-2015 @ 19:29 
Avatar
Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
SteBennett said:I recently started training 5*5 and on top of this started repeating each training day every 5 days. Curious if this isn't long enough to recover full strength?
I did bench last Friday and got a pretty comfortable 140 for 5*5 come back to it today with 142.5 and really struggled, only managed two sets for 5. Should I go back to training each exercise once a week or does this ever happen to any of you?


5X5 program works by going heavy 3 days out of 7 days so reducing to 5 days is a big increase in volume. It works ok when the weights are light, but going heavy 3 days out of 5 is a lot of extra stress.
SteBennettIcon...03-06-2015 @ 20:33 
Average hamstring at best
Member 4663, 588 posts
Cheers sam and luki for the input, much appreciated.
In that case I might extend it back over the 7 days. I might also look for some smaller weights as 1.25kg are the smallest my gym have
samevansIcon...03-06-2015 @ 21:30 
just got PM'd
Member 1945, 685 posts
So having heard what 5*5 is I recon you could get away with it like this

Day 1: train
Day 2: off
Day 3: train
Day 4: off
Day 5: train
Day 6 off

restart

you probably want the extra day off so you do not follow a training day with a training day

regarding off days it is probably fair to say that 20% of days are poor, 20% are very good and 60% are normal

I would not reset your whole program based on one day.

What I would advise is that 5*5 will stagnate after a period, for example if your 5 rep max was 155 on bench then you would be able to possibly run:

Week 1: 5*5 on 135
Week 2: 5*5 on 137.5
Week 3: 5*5 on 140

and so on but probably will fail at around say

Week ?: 5*5 on 155

at which point reset

But eventually you will need to manipulate sets/reps/rest times etc. for example

wk1 3x5x150
wk2 4x5x150
wk3 5x5x150
wk4 5x6x150
wk5 3x4x160
wk6 4x4x160
wk7 5x4x160
wk8 4x5x160
wk9 5x5x160

so no need to find smaller increments

hope this helps
lukiIcon...03-06-2015 @ 22:34 
Avatar
Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
The stronglifts android app is very good (and free) for tracking 5x5 progress. Has built in timer, log and prompts that are useful.
walkerIcon...04-06-2015 @ 08:56 
Avatar
Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
SteBennett said:Cheers sam and luki for the input, much appreciated.
In that case I might extend it back over the 7 days. I might also look for some smaller weights as 1.25kg are the smallest my gym have


The alternative is to stick to what you're doing but drop the reps/sets when you miss to 4x4 then 3x3, 2x2 until you hit your peak and then reset..
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions