Possible Changes in my program.

[.V.]

I'm finishing week 8 of my current 5x5 training cycle today. Had wanted to take it to week 12, but my not make it past week 9 before I have to reset the program and start over.

That's how it works, you go until you hit a wall, can't progress any more on the major lifts, reset where your wall was at week 4 and work your way back up again to a new, higher wall each time.

That's how it's supposed to be. This is only my 2nd cycle with it though so I don't know how long the progress can continue.

The accessory work is kind of flexible, unlike the real lifts, and they seem to go along the lines of progressive resistance and can be reset or not based on needs and how progression is going.

I've been doing 4-6 reps for some of it and 8-10 for abs.

I'm thinking about changing when I reset from 4-6 for OHP, Curls, and Skull crushers to either 6-8 or 8-10 reps and ab work maybe increasing to 10-12.

Why? Because since I'm only doing 7 sets of abs a week and 3 sets each of bi's and tri's each week...why not? Maybe more reps will be beneficial. Maybe not. Since these aren't vital lifts I don't see any harm in it and it just may help. If it doesn't work out - what's lost? 8-12 weeks of my life? That's not much.

Opinions? Input?

[Khaine]

It's only auxiliary lifts right... One of my fav things about the 5x5 is that the volume is so low, so you can throw in fairly intense accessory work without it really affecting your big lift performance...

Personally, I just got back to 5x5 and am subbing the Rows for an intensive Chinning program (for purposes of a physical test for a school application in May) and it's working like a charm so far... I'm also doing BB curls and Skullcrushers for strength (ramp to top set of 5) and some delt work once a week and it's not hampering my other lifts at all...

IMO, go for it... The higher reps shouldn't be a problem at all (maybe even go to 12), and given the low rep range you have been using, will probably yield some added hypertrophy... I'd put the arm work in on Day 2 (lowest volume), but you've been at this for long enough to intelligently put it together yourself...

[.V.]

Yeah, I'll probably keep everything about the same except for changing either the sets (more of them with the same reps), or reps (same sets but higher reps) on the accessory lifts.

The real work is going to stay pretty much the same.

[Eric_B]

I did the same thing with my accessory lifts when I was doing 5x5. You should be fine. I don't think the slightly higher reps for accessory work will help or hurt your main lifts. If anything, it may cause greater hypertrophy, and there's nothing wrong with that (especially with how you're eating)

[Dan C]

Where ya going to fit in the 20 rep squats?

[trainerty]

That is true welch that is the major scenario behind accumulative lifting and linear periodization. However, I think you will miss out on the big picture as far as exceeding your boundaries. Hear me out:

If you take yourself through this type of periodization using 5x5 it would look something like this:
week1 60% 5x5
week2 70% 5x5
week3 75% 5x5
week4 65% 5x5
week5 80% 5x5

This is basically the principle that you are following. You have made it your own with periodization length of time and exercises but that's the basis.

To bring your numbers up, it may take more than last time. Your body will always outsmart you....that's just the way it goes. It may be wise to look for variations of the lifts you wish to enhance the most. Also variation of the linear progression.
Something like this:
week1 50% 3x12 (unilateral movements to sub lifts... i.e. deadlift --> 1 arm DB dead)
week2 60% 4x8 (bilateral movements for remaining weeks)
week3 70% 6x6
week4 65% 4x6
week5 75% 5x5
week6 85% 6x4

This type of scheme will also afford your nervous system time to recover a bit before another onslaught. The biggest problem is CNS will need to recover or gains will be minimal at best.

Just an example.

[.V.]

Originally Posted by Dan C

Where ya going to fit in the 20 rep squats?

Hmmm, lets see.

Front squats 3x5 = 15
Back squats 5x5 = 25
That would be 40 squats 3x a week.

20 all at once? Naah, not part of what I'm doing right now.

[.V.]

Thanks trainerty, interesting and your assessment seems to be spot on.

But, it's working and reaching the point where we fail to progress any more is part of the program. That's why it gets reset somewhere between 8 and 12 weeks with the new 5RM at the end of week 4. Then work up to it for 4 weeks allowing the body to rest and recover.

So far, it's working for me and I've gotten stronger and more capable - one of my two goals. My explosive power and speed has increased more than I hoped it would - my other goal. So far, I'm calling it a success.

Since this is for strength, explosive power, and ablity not specifically for hypertrophy - there's always another couple of cycles of HST if I ever want that again (not that I won't take it when it happens).

My concern and the reason for my questioning of how it's worked for others who've done this type of training with the higher rep accessory work is because I do get stronger with the low reps (4-6), stronger to the point that in the past I was doing 135lb barbell curls with skinny little 15" arms at 170lbs, doing them clean too. However, my joints aren't as young as they used to be so I was wondering (and didn't explain it well) if increasing the reps for the accessory work what Starr called the "beach muscles" - which are not my main concern would adversely alter the effectiveness of the program for the real lifts. He did say to use either 4-6 or 8-10 reps for those. But increasing the reps will slow the weight progression and I don't wish to slow strength gains for the rest of the body.

Well, if my rambling explanation made any sense, input to the question I had would be great.

[trainerty]

Hey, if it works it works.... I don't knock it.
Goodluck with it