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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 12-21-2009, 05:07 PM   #1
Ramon Gomez
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5RM versus 5x5 calculation

Lots of 5x5 programming in CFFB. I know a lot of my 1RM numbers, and have estimated my 5RM using some of the commonly-available calculators. I was trying to slowly work up to my 5RM for the 5x5, allowing my body to adjust gradually.
It occurs to me, though, that a 5x5 should NOT be equivalent to a 5RM. Not sure why it took me a month to grasp that.
Are there any commonly-used formulas for estimating a 5x5 instead of a 5RM? It seems obvious that the 5x5 should be a bit less. How much less?
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Old 12-21-2009, 06:25 PM   #2
Donald Lee
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Re: 5RM versus 5x5 calculation

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Originally Posted by Ramon Gomez View Post
Lots of 5x5 programming in CFFB. I know a lot of my 1RM numbers, and have estimated my 5RM using some of the commonly-available calculators. I was trying to slowly work up to my 5RM for the 5x5, allowing my body to adjust gradually.
It occurs to me, though, that a 5x5 should NOT be equivalent to a 5RM. Not sure why it took me a month to grasp that.
Are there any commonly-used formulas for estimating a 5x5 instead of a 5RM? It seems obvious that the 5x5 should be a bit less. How much less?
These are common numbers for me personally:

3x3 - 85-90%
3x5 - 80-85%
5x5 - 75-80%

During the beginning of a cycle, you start off towards the bottom and by the end you may end up around the top end.
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Old 12-21-2009, 06:49 PM   #3
Randy Tarasevich
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Re: 5RM versus 5x5 calculation

5x5 is sets across, which means you warm-up to what is very close to your 5RM and then do that weight for 5 sets across.
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Old 12-21-2009, 07:08 PM   #4
Frank Riley
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Re: 5RM versus 5x5 calculation

Use relative intensity. It makes figuring out the weights a piece of cake.
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Old 12-22-2009, 11:38 AM   #5
Ramon Gomez
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Re: 5RM versus 5x5 calculation

Thanks all; this helps.
On the issue of relative intensity, should a single set be continuous, or is it OK to do, for instance, 3 reps, breathe (while holding bar), then the remaining 2 reps?
I guess I should have included the 3RM/5x3 in the question, too, because it's also a part of the question...
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Old 12-22-2009, 11:49 AM   #6
Matt Corley
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Re: 5RM versus 5x5 calculation

for most its one set unless you actually rack it
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Old 12-23-2009, 03:52 AM   #7
Bryan Kemper
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Re: 5RM versus 5x5 calculation

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for most its one set unless you actually rack it
How would one apply that to a heavy 5 rep Deadlift set?
Hands off bar = racked bar
or
could you say anything more than hands off and more than 1 to 2 breaths is "racked?"
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Old 12-23-2009, 05:56 AM   #8
Matt Corley
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Re: 5RM versus 5x5 calculation

Rip just answered this question. He feels that if you hands come off the bar is more like "clustered singles". Some coaches say that its OK.

For me personally I lower it, reset my form (feet/back/butt), leave my hands on the bar the whole time and pull again.
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Old 12-23-2009, 09:31 AM   #9
Aaron Gainer
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Re: 5RM versus 5x5 calculation

Always use a lower number than your 5rm for sets across. Now if your doing the original bill starr 5x5(ramping sets of 5), then I would say go ahead and use it.

I would probably shave off 5-10% of your 5rm for 5x5 sets across.

Example: 5rm is 300; 5% off=285; 10%=270
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Old 12-23-2009, 09:52 AM   #10
Frank Riley
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Re: 5RM versus 5x5 calculation

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Originally Posted by Donald Lee View Post
These are common numbers for me personally:

3x3 - 85-90%
3x5 - 80-85%
5x5 - 75-80%

During the beginning of a cycle, you start off towards the bottom and by the end you may end up around the top end.
Looks like you've discovered relative intensity through experience. The relative intensities for the absolute intensities you've given are as follows:

3x3 - 92-97%
3x5 - 91-97%
5x5 - 85-91%

Maximum strength development is in the 90-100% relative intensity areas, and you're using progression by starting in lower intensities and moving up. Good job.
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