1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Heavy 5 x 5

May 24, 2010

Duran squatting heavy
BEAST
INTERMEDIATE
NEWBIE

5 x 5 Back Squat

Increase weight each set if possible. Rest at least 3 minutes between sets. Post loads of each set to comments.

How to properly perform a heavy 5 x 5 squat:
1. Warm up: Include dynamic stretching, air squats, rowing, etc.
2. Get a couple sets with SUPER light weight. Squat a 45# bar for 2 sets of 5.
3. Work up to your first set of 5. If your first set is going to be 315#; do 135# x 5, 185# x 3, 225# x 2, 275# x 1.
4. Rest, then get under the bar for your first work set

It is okay to fail in your later sets. In fact, I would encourage it as long as you have trustworthy spotters. The point of this workout is to overload the muscular system. If we always squat 225# forever are we getting stronger? Push your body, test your limits, you are capable of much more than you think!

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  1. lean mean Reply

    M/58/6'/190
    135;185;185;195;200
    4hr break
    swim: 2 x 250y/2:00; 5 x 50y/:30

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