Question about 5x5

[Skib]

I see the whole 5x5 thing a lot in order to gain strength on some of the bigger lifts (sqats, deadlifts, bench, heavy rows, etc.) but I'm slightly confused on how this is supposed to be properly executed...

Surely, you can't just jump into lifting heavy weight for 5 reps without a proper warm up... so my question is how do you go from walking into the gym cold to lifting heavy weights for 5 sets of 5 reps?

Say I want to apply the whole 5x5 approach to squats... Here is what I'm currently doing and hopefully some of you guys can give me some advice on what I should be doing...

Typically I'll warm up by doing some static stretching for my hips, lower back, quads, hamstrings and shoulders...

Next, I start light by using just my body weight or the bar and just work through the movement 12 times or so for 1-2 sets...

Then I'll start loading weight and it usually ends up looking something like this:

135-155 x 8-12 reps x 1-2 sets (I still consider this a warm up set as well)
185 x 6-8 reps x 1-2 sets (this is typically my first work set)
205 x 5-6 reps x 1-2 sets
225 x 1-5 reps x 1-2 sets

I know, not the most impressive of numbers but I just recently started squatting ass to grass (below parallel) so am just starting to work my way back up in weight...

So anyways, how can I improve what I'm already doing and eventually work towards the whole 5x5 approach? I'm not really trying to make any gains at the moment as I still plan to continue to cut or maintain until the end of the summer, but I would eventually like to start going mostly heavy low rep for the bigger lifts when I'm ready to start making strength and size gains again...

Thanks

 

[gtbmed]

1. Ditch the static stretching before your workouts. Replace it with some dynamic stretching/mobility movements. I also like to do some light movements to activate certain muscle groups that trouble me (I do RDLs and GMs for the hams). You can also do a general warmup of a few minutes on a bike or treadmill.

2. I generally do 2-3 warmup sets of 5 reps which are lighter than my 5x5 weight. I'll try to get the last set to be close to the weight I'm going to use for my work sets. Then I go on with the 5x5 approach.

3. Are you doing 1x5 days? If you are, I've found it's best to do a few warmup sets, then go for the 5RM, then deload the weight a bit.

 

[bigback51]

The heavier your " Training Weights " become, the more warm up sets you should be doing. I would limit my warm up reps to no more then 3 to 5. You are correct, you can`t come into the gym cold and start performing an exercise with your training weights, your setting yourself up for serious injury!
I view warm up sets as a transitional period, both physical, and mental, to prepare your self for your core sets. For example, I`m currently using 250 lbs for bent over barbell rows, and I shoot for 25 sets of 2 reps per set, my focus is on quickness, speed, power, and INTENSITY ! Here`s my warm up routine: 2 sets of 2 reps with 135,155,175,185, 205,215,225,235,245, then I do the 25 sets. No way would I come in cold and attemp this exercise with the 250.
Keep training!
Big Back 51

 

[Skib]

Here`s my warm up routine: 2 sets of 2 reps with 135,155,175,185, 205,215,225,235,245, then I do the 25 sets.