Hi ! I am 22, 6" (183cm), 75kg (165lbs). I started SL 5x5 2 months ago at 71.5kg (157lbs). I usually train for running and swimming but I wanted a bit of variation with strength training. My current stats are Squats 90kg Bench 65 kg OHP 47.5kg Pendlay Rows 62.5kg DL 100kg All for 5x5 but the…

You could just do: Day 1: squat, bench, rows Day 2: Deadlift, OHP, chin-ups or pull-ups. All done for 5 x 5 or 5 x 3

Thanks for the fast reply ! Is it enough to squat once a week ? By making increments of 2.5 kg (5lbs) each week, I’m not sure I would make the 5x5 each time as it seems to be such a low frequency to just squat once a week. Though 5x3 would be ok. Also I like the idea of benching twice a week and d…

You could certainly both squat and bench twice a week, or once a week, it just depends how much you are willing to put into it.

I am doing fine on the 3 times a week so far and I quite enjoy putting the work ! I just want to make some time for my sport sessions from January. The thing is I want to try to keep going on the linear progression (on the big 3) as long as possible. And by training only twice a week I feel that bo…

Try this approach… [image] In-Season Training Results Jim Wendler 5/3/1 Coaching I’m a football coach at a small high school. I’ve coached since 2003 in some capacity and was able to commit to being on the staff again this past season after a few seasons of just helping d…

Thanks for your answer ! I have looked at 5 3 1 before, is that not an advanced program ? I like the template, though I don’t understand what the “5’s Pro” mean ? Could you explain what those sets are ? Thanks a lot !

No 5/3/1 is fine with your numbers. 5 progressions explained here… [image] Passing the Lifting Torch How to train young athletes to get stronger, get faster, and get ready for life. You may even learn a few things yourself. Check it out. Est. reading time: 12 minutes …

Great links ! So would you recommend doing the cycles as in the first link ? Or follow the “normal pattern” and do Week 1 3 x 5 Week 2 3 x 3 Week 3 3 x 5, 3, 1 without deload given that it’s just twice a week ? With the following % Week 1 Week 2 Week 3 Set 1 65% x 5 70% x 3 …

Yeah I think good start off with the “normal pattern” for a few cycles to appreciate the value of the ‘top/+’ and the overall system, then can give the 5s a go

If you are running you will want to reduce squatting. When I was running a lot, I front squated one time per week for 4x3.

Transition SL 5x5 to 2-Day Routine for Sports?

Training

RampantBadger December 15, 2016, 12:11pm 6

Try this approach…

Topic		Replies	Views
A Beginner Suggestion 5/3/1	28	26855	April 22, 2017
The Big Three, Three Times/Wk. Full Body Program Help? Training	9	3880	January 29, 2026
2 Times a Week - I Am Confused 5/3/1	17	8708	November 17, 2016
Changing this Beginner Template 5/3/1	14	8780	January 19, 2017
Advice for a Beginner in Strength? Training	8	825	August 25, 2020

Transition SL 5x5 to 2-Day Routine for Sports?

Related topics