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Brazos
Southeastern LA Fan
Member since Oct 2013
19974 posts

5 X 5 program for powerlifting
Thinking about giving this a shot after doing a few rounds of the 5 3 1. The 5 3 1 absolutely increased my big 3 lifts but it’s time to switch it up. Im 45 6’2 222lbs and as of of now my big three are

Raw bench 375
Raw Squat 330 ( I know I know embarrassing but I just started learning how to properly squat and how to hit depth)
Conventional DL 475

I’ve lifted heavy for the last 3 weeks hitting bench and squats twice a week and my body feels it. I’m going to deload for a couple of weeks then start the 5 X 5. If anyone has any suggestions or tips on better programs for strength I’m all ears.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1737 posts

re: 5 X 5 program for powerlifting
Both are great programs and you can’t really go wrong, but 531 is better than 5x5 for someone with your type of numbers. You could back off you 531’s by 20% for a reset after your deload and reduce your cycle weight increases to 5/2.5 for squat/dl and bench/OHP, respectively. That would really smooth out your progressions for longer. Could also keep the progression at 10 for squat to let that number play catch-up.

I say all that because of an ideology I somewhat hate, but it’s applicable here. 5x5 programs are more tailored to “beginners” to get some practice and comfort with the primary lifts. Your numbers indicate someone who has probably figured out the basics and needs to focus on consistent incremental strength increases which is exactly what 531 is designed for. You would probably get more out of switching to a 531 variant like BBB or one of Alsruhe’s formats rather than 5x5.

Obviously it’s your call at the end of the day, but that’s my $.02.


LSUfan20005
LSU Fan
Member since Sep 2012
6456 posts

re: 5 X 5 program for powerlifting
Agree with this post, 5x5 is probably too much volume with those numbers. OP isn’t a “novice.”

Also, as I get close to 40, I find I still get great results and no soreness with low reps/higher weight. If I lean toward volume I feel like crap and see no results.


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lsu777
LSU Fan
westlake
Member since Jan 2004
14870 posts

re: 5 X 5 program for powerlifting
Yea if you been running a leader template from 531, switch to an anchor template.

Or find a template from 531 forever and do that but stick to 531 over 5x5


Brazos
Southeastern LA Fan
Member since Oct 2013
19974 posts

re: 5 X 5 program for powerlifting
I appreciate all of y’all’s responses. I’ll just use different variations of the 5 3 1 instead of switching to the 5 x 5.


LSUfan20005
LSU Fan
Member since Sep 2012
6456 posts

re: 5 X 5 program for powerlifting
Curious, have you firmly identified your goals?

At 45, can’t simply be “keep getting stronger and kick ass.”

I’m stating to look ahead and wondering when do I start maintaining vs building. 5yrs ago I could lift myself into debilitating soreness, but now when one of my teenagers asks to go for a training run, I like being able to jump in and keep up.


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PTBob
Southern Miss Fan
Member since Nov 2010
6668 posts

re: 5 X 5 program for powerlifting
so not to make a brand new thread, is there a good phone app that helps with 531?


lsu777
LSU Fan
westlake
Member since Jan 2004
14870 posts

re: 5 X 5 program for powerlifting
quote:

is there a good phone app that helps with 531?


Ultimate 531 is by far the best


PTBob
Southern Miss Fan
Member since Nov 2010
6668 posts

re: 5 X 5 program for powerlifting
Tried ultimate 351 this AM and looks good. Thanks!


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Brazos
Southeastern LA Fan
Member since Oct 2013
19974 posts

re: 5 X 5 program for powerlifting
My goal is to reach the 4 5 6 plate status in bench, squat, and DL in that order. I’m confident I’ll get the bench and DL in due time but squat is where I lack confidence. If I do reach those goals I seriously doubt I’ll call it good, in all likelihood I’ll try for more. Chasing PRs is addictive no matter what age you are.


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BlackPot
LSU Fan
Member since Oct 2016
564 posts

re: 5 X 5 program for powerlifting
quote:

Brazos


Been running 5th Set by Swede Burns. I'm liking it. Not overloading work. It's a smart method that will not burn you out and keep you healthy. Been going about 5 months on it, have a few more weeks, then you do a meet, or in my case I will just do a mock meet to see where I am.

Don't do things twice a week until you really need it.


Brazos
Southeastern LA Fan
Member since Oct 2013
19974 posts

re: 5 X 5 program for powerlifting
Gonna have to look that program up. Yeah I’m not going to go heavy twice a week anymore, I knew better than that too.


lsu777
LSU Fan
westlake
Member since Jan 2004
14870 posts

re: 5 X 5 program for powerlifting
Swede is a good guy and 5th set is a great program.


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