Yeah, I don’t know how to do it :/[/quote]
There’s no “one way” to do a 5x5 workout.
Dan John had a solid write-up of some variations of the program:
Above all else, pay attention to "Rule #3: Get out a calculator and figure the weight times the reps and add them up over the five sets. That number is a nice little measure of progress. As that number goes up, in any of the variations, you’re getting “stronger.”
It’s also hard to address program issues one exercise at a time. What does your weekly plan look like? (Days, exercises, sets, and reps). Also, what’s your overall goal?
[quote]I worked my front squat 3x5 of same weight sets, I’m at 177lbs now. Tommorrow I would have done 182lbs. How would rampup work sets for tommorrow look like?
155 - 173 - 188? (I know they sound weird, I calculate in kgs)[/quote]
Again, there are a few ways you could plan it, and a lot of it depends on your overall program. Figuring you’re training for size, I prefer to use a rep range, rather than a single target rep, for example, 3x5-8. If you’re using a weight that you can handle for more than 8 reps, increase the weight. If you can’t get at least 5 reps, decrease it.
I’d say you used either too many warm-up sets or you went to heavy with them. Decide what “type” of 5x5 program you’re doing, and then act accordingly.
For example, Reg Park’s 5x5 plan called for the first two sets as a warm-up (increasing in even amounts), and then the last three sets at the same weight.
For your overhead press, that would look something like: 65x5, 85x5, 106x5, 106x5, 106x5. When you get five reps on all three of those last sets, increase each set 5-10 pounds.
But again, that’s just one variation. Don’t get overwhelmed by it all. Choose one method, stick with it for a few months, and be sure to keep a training log so your memory doesn’t get fuzzy.