I have been lifting for about 12 years now. I currentally train with two ME days and 2 speed days a week, and about 2 months ago I started training one of my co-workers, who is a total beginner. She has the usual beginner problems form/strength issues (she is progressing nicely using a 5x5 routine, in place of pure speed days, with special exercises), and I started thinking shouldn’t everyone take time out of their yearly plan to include more “basic” lifting? And applying this further to myself since I just started doing sumo’s wouldn’t I get more benifit out of using sumos in a 5x5 like manner to get used to the lift like my trainee is doing with her squats/deads/everything.
My lifts are 315 bench, 350 squat, 420 dl at 235lbs. Not great but I will get stronger it is just a waiting game ( and a lot of hard training 
Thanks in advance
Will42
wanna know one of the best set/rep schemes for beginners is? 5x5. wanna know one of the best set/rep schemes for elites is? 5x5. wanna know one of the best lifts for beginners is? back squat. wanna know one of the best lifts for elites is? back squat.
Well if it’s that simple then what am I doing at T-Nation? So many wasted hours reading.
agree with wuwfugy - the 25 reps give you lots of practice on technique - which also means if form breaks down, can the set/drop the reps/weight
I’ve recently modified my ME days to go for 3 or 5RM’s instead of 1’s - will go thru 2 4-week cycles of this and re-evaluate how it’s working.
I use a Westside protocol. but every 3-4 months I have been doing a Chad Waterbury routine - a 3 week condensed version of ABBH, Quattro Dynamo, etc.
then back to Westside.
There is some good synergy there. Keeps me from getting stale AND the weeks after finishing a CW cycle usually result in my max lifts going up.
I think Chad’s routines build/increase base strength. but it takes a bit of time to apply it to max effort days. The end result though is usually better numbers.