071006

The readers of this site, those that have worked out at TitanFit and those that have worked out with me in the past, all KNOW I am a big fan of Bill Starr’s 5x5 (5 sets of 5 reps) workout plan for Squats, Dead Lift and Cleans. I have used the tried and true 5x5 for longer than I can remember. It has served me well as I have made gains in all of the aforementioned lifts over time.

That being said, for Q4 of 2007 we at TitanFit will try something new! For the 4th quarter of 2007, we will do a ladder of 80% of our 1RM x 1 rep – after resting 2 reps then rest and finish with 3 reps. We will do the 3-rung ladder 2 additional time for the workout for 3 sets of 1 rep, 2 reps and 3 reps.

Doing so has a few benefits:

• Fewer overall reps – with all the squatting we do (thrusters, FS, OHS, step-ups, etc) we do a lot of squats
• More actual attempts (we get to do 9 sets versus 5…more opportunities to get the weighted bar out of the rack, get the right position and perform the exercise)
• The wave of the rep scheme provides different mental and physical stimuli versus 5x5 or 7x3
• Sometimes we make gains simply by doing something different

If you see 5x5 on this page again before 080101, think the 3-rung ladder!

Workout:
BS (back squat) Ladder of 80% of 1RM x1, x2, x3 - x3