Never Let Go by Dan John, (10) 5 X 5 Variations, Notes

Post date: Sep 13, 2016 12:26:30 PM

Dan John - On Target Publishing

Ten. 5 X 5 Variations.

• • • The follow up question brings clarity.

    • Variation One

      • Take a 5 rep max and do

        • 5 rep max X 4

        • 5 rep max X 3

        • 5 rep max X 1

        • 5 rep max X 1

        • 5 rep max X 1

      • Over the course of several weeks (or months) slowly add reps to each set until we are up to the goal of a 5 X 5

    • Variation Two

      • First fours sets are the warm up. Last set is the best.

    • Variation Three (the wave).

      • Following a normal warmup:

        • Back off X 5

        • Less of a back off X 5

        • Work X 5

        • Back off X 5

        • 5 rep max X 5

    • Variation Four (the wave part two).

      • Peak on Set 3

        • Work X 5

        • Back off X 5

        • 5 rep max X 5

        • Back off X 5

        • Work X 5

      • Peak on Set 2

        • Back off X 5

        • 5 rep max X 5

        • Back off X 5

        • Less of a back off X 5

        • Work X 5

    • Variation 5: Dropping Back

      • Get the hard set in first, gradually back off. Example

        • 365 X 5

        • 335 X 5

        • 315 X 5

        • 295 X 5

        • 275 X 5

    • Tips:

      • Strive for the same rest period between sets to more accurately measure progress.

      • Don’t do a whole program of 5 X 5 as it will make for extremely long workouts.

      • A good measure is the total weight X reps added up over the amount of sets.