At some point, your body will not be able to keep up with that, you’ve reached the end of your linear gains. You should be adding 2.5kg to your squat per work-out, ie 7.5kg per week, for example. When to call it quits The effectiveness of a linear progression program is evaluated in terms of rate of weight added per week. In any case, you rest until you are ready to do the next set, trying too keep your sessions below 60-90min. At the beginning 3 minutes is fine, but when the weight gets heavy, you will necessarily need more rest in between sets. Rest between sets It is largely individual. It is up to you if you wish to go on with 5×5 on the other lifts or not, depending on how many times you stalled and deloaded. The progression on each lifts is independent of the others.Īfter you deload three times your squat, switch to 3×5 instead of 5×5. If you fail again (that makes it three failures in a row), reduce the weight by 10% the next session and start over from there. 2 minutes if everything is going ok, 3 minutes if you struggled to, or didnt get to 5 reps. If you fail, attempt once more the next time. If you complete your sets, go on like nothing happened – increase the weight. Attempt again the same weight the next time. Each workout you increase the working weight by 2.5kg, a total of 7.5kg per week, 7.5kg x 12 90kg, so in 12 weeks time I should, by rights, be able to squat 145kg for five sets of five reps. If you fail to complete 5×5, it is called a stall. Progression Each time you manage to complete all your sets with all the prescribed reps (5×5 – except 1×5 deadlifts) correctly, with good form, the next work-out you increase the weight by 2.5kg, if it was a lift other than the deadlift, otherwise you increase it by 5kg. Starting weights Empty bar (20 kg) for all lifts but the deadlift, where you start with two 20kg plates, one on each side, with the bar that’d be 60kg. If you skip a work out, pick up where you left the next time.
Schedule Three work-outs per week, alternating workout A and B: one week A/B/A, next week B/A/B and so on.
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