Thursday, May 12, 2016

What's that notation mean?

What's the difference between "squat 5✕5" and "squat 5-5-5-5-5"?  Sometimes we write it with a multiply, sometimes we write it with a dash.  When we write 5✕5 we mean do 5 sets of 5 reps at the same weight.  When we write 5-5-5-5-5 we mean do 5 sets of 5 reps at increasing weight.  Tuesday, we did deadlifts at 3-3-2-2-1-1-1, now you know what that means.

Saying 5✕5 means 5 sets of 5 reps is easy because there's no way to interpret that incorrectly.  What's the difference between 3✕5 and 5✕3? Ever since I started lifting, I've always interpreted the first number to be the sets and the second to be the reps in each set - and that's what I mean when I write that.  Of course, someone always ends up getting it wrong.

For our pre-workout strength progression, I usually have our strength moves as 3✕5 (like squat) and our power moves as 5✕3 (like push press).  The reason I do that is the power moves will tire you out more quickly and I want you to stop and recover between sets.

When I went looking for what's the right way to write 5 sets of 3 reps, I fell down the rabbit hole of internet fitness experts. Apparently the Americans like writing 5 sets of 3 as 5✕3 (the right way), and the Russians like writing it as 3✕5.  Some gyms will also switch their notation and you need to figure out what they mean by context. So since I couldn't find a consensus of the one true way, I just went to the definition of multiplication - we'll just follow the rules of math.

5✕3 means 3+3+3+3+3
3✕5 means 5+5+5

They are equivalent, but not equal. The total volume (15 reps) is equal but how we got there is different. The one true way to write a workout is sets✕reps. And that's what we'll go with - and we'll be consistent.

strength - add weight from last time (more info) 

3 attempts for max push-ups 


3 rounds:

1 min each
KB swing
push press (light!)
air squat
box jump

*not a sprint, keep moving, but keep your heart rate low

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