![]() Eighty percent of 225 is 180 pounds, so load 180 for your first set. So, let’s say that you’re pretty sure that you can squat 225 pounds for one rep, if your life depended on it, and you want to do a 5×5 workout. ![]() Murphy, a competitive powerlifter and strongman, and owner of Total Performance Sports in Malden, MA, recommends choosing a load that you can get seven or eight reps with. Therefore, the weight you choose must be lighter.Ĭ. If you use the heaviest load that allows you ONLY five reps right away, you’ll have a hard time completing the four sets that follow. However, because you have to do five sets, you’ll need to leave a little in the tank on your first set. Lifting a load that allows you only five reps equates to about 87% of your one-rep max (the heaviest load you can lift for one rep-an all-out effort). But looking at it scientifically, you can come up with a more refined strategy. Honestly, your best guess is probably good enough. The big question with 5×5 is just how much weight you should use. ![]()
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