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Old 06-18-2009, 08:17 PM   #1
Ryan Lynch
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What percentage of 1RM for 3x5 and 5x5?

Hello,

(Searched, but did not find...)

So what percentage of given exercises 1 Rep Max should I do for 3x3x3x3x3 and 5x5x5x5x5 days?

Let's take shoulder press for an example. Lets also say my last 1RM was 135lbs after doing the 1x1x1x1x1x1x1 and hitting 135 at say rep 6 or even 7.

If I want to do shoulder press again, but 5 sets of 3 reps, what percentage of that 1rm should I base my work on? 90%?

- Warm up
- Then 5 sets of 121.5 lbs for 3 reps

If I want to do shoulder press again, but 5 sets of 5 reps, what percentage of that 1rm should I base my work on? 80%?

- Warm up
- Then 5 sets of 108 lbs for 5 reps

For some reason, I think I read somewhere that 3x3x3x3x3 should be 90% and 5x5x5x5x5 should be 80%...

Should all 5 sets be at this same weight/percentage? or should I do something like this (assume 3x3x3x3x3 using 90% as target)
set 1 = 80%
set 2 = 85%
set 3 = 90%
set 4 = 90%
set 5 = 90%

or try for more on sets 4 and 5?


Thoughts?

Thank you!!!



-Ryan
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Old 06-18-2009, 08:59 PM   #2
Renee Lee
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Re: What percentage of 1RM for 3x5 and 5x5?

i can't answer all your questions, because i don't know the percentages...

but just a superficial point:

a 3x5 isn't 3x3x3x3x3. rather it's 5x5x5.

as for what weights you choose, it depends on your goals, your programming and your level of lifting.

SS and amateur CFFB (among others i'm sure) have linear sets, meaning you do one weight across the 3 or 5 sets.

most crossfitters, especially on 7x1 days, aim for a new 1rm on their 3rd or 4th rep. then they can keep going if it feels good, or if they fail it, they have enough sets remaining to work back up and get a 2nd attempt in.

Somebody smarter than me, like Steven Low, should be around to give the _real_ answers to your questions shortly
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Old 06-18-2009, 09:40 PM   #3
Zac Jereb
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Re: What percentage of 1RM for 3x5 and 5x5?

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Originally Posted by Ryan Lynch View Post
For some reason, I think I read somewhere that 3x3x3x3x3 should be 90% and 5x5x5x5x5 should be 80%...
You could've read that in any of multiple sources, all of which are likely informed by Prilepin's chart/table, which based on a large data set, prescribes recommended loading as a percentage of one's 1RM and corollary rep schemes for desired training effects. 5x3 and 5x5 are both within the "strength" range prescribed by Prilepin, and yes, the optimal (as in if you're busting your butt this is what you can hope to pull off) loading for each is 90% and 80% respectively. That said, it changes per individual; rare are the days when I can pull off 5x5 with 80%, and I have serious trouble attempting even doubles with 90% of my 1RM on most lifts - 85% is more likely for me when attempting 5x3s. Whatever you attempt, just make sure that you're challenging yourself and that you are progressing between sessions.
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Old 06-18-2009, 09:55 PM   #4
Steven Low
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Re: What percentage of 1RM for 3x5 and 5x5?

Aim to hit your RM by the 2nd or 3rd set and try to break it.

So for 5-5-5-5-5 you aim to hit your 5 RM by the 2nd or 3rd set and the other ones beyond that you try to break it.

This is discussed in the FAQ under the "1-1-1-1-1" section.
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Old 06-18-2009, 10:30 PM   #5
Ryan Lynch
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Re: What percentage of 1RM for 3x5 and 5x5?

Thanks Zac, Steven!!!

-Ryan
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Old 06-20-2009, 09:45 AM   #6
Ryan Lynch
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Re: What percentage of 1RM for 3x5 and 5x5?

Does this theory reverse itself?

So, again as an example, if I hit 215 for a new 3 rep max, if that is 90%, then my theoretical 1rm would then be 240 for that lift (based on my 3rm being 90% of my 1rm).

Should I 'attempt' to reach that next time I do a 1rm for that lift?

Thoughts?

-Ryan
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Old 06-20-2009, 09:47 AM   #7
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Re: What percentage of 1RM for 3x5 and 5x5?

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Originally Posted by Ryan Lynch View Post
Does this theory reverse itself?

So, again as an example, if I hit 215 for a new 3 rep max, if that is 90%, then my theoretical 1rm would then be 240 for that lift (based on my 3rm being 90% of my 1rm).

Should I 'attempt' to reach that next time I do a 1rm for that lift?

Thoughts?

-Ryan
Sure, if you can
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Old 06-26-2009, 11:58 PM   #8
William Jackson
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Re: What percentage of 1RM for 3x5 and 5x5?

just go as hard as you can, even if it takes you a few sets to find your limit
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