mike27 Posted July 4, 2011 Report Share Posted July 4, 2011 hi allive written up a 5x5 programme im gunna try in a few months after my sheiko run :nod: it'll be mon-wed-fri rest sat and sun. tues and thurs ill prolly throw in some 20-25min interval sessions to keep some cardio fitness up. i plan on running this for 8 weeksany tips of ideas?heres what i have:rest will be 2mins for the 1st few sets, then 3-4mins for the last sets etcMON:INCLINE DB PRESS 5X5BACK SQUAT 5X5BB ROW 5X5LEG RAISE 3X10 2ND WORKOUT V SIT RUSSIAN TWIST WITH MED BALLDB FLYS 3SETS OF 12 2ND WORKOUT INCLINE DB FLY’SWED:FLAT BENCH PRESS 5X5DEADLIFT 5X5STANDING MILL PRESS BB 5X5LEG PRESS 3 SETS OF 12 2ND WORKOUT LEG EXTENSIONS 3SETS OF 12CABLE CRUNCH 4SETS OF 12 2ND WORKOUT 3SETS 10 FLOOR WIPERSFRI:INCLINE BB PRESS 5X5LUNGE 5X5CHINS 5X5 (WEIGHTED)HAM CURLS 3X12 2ND WORKOUT STANDING CALF RAISE 3X12DIPS 3SETS OF 8-10 2ND WORKOUT SKULLS 3X1285%-90% of 1RM IN SETS 4,5WARM UP AND COOL DOWN 1000M ROWAGILE 8,FOAM ROLL8 WEEKS MON-WED-FRIRe-test 1RM’s Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted July 4, 2011 Report Share Posted July 4, 2011 When I did 5x5 I was only doing it on the first exercise which would be a compound... Quote Link to comment Share on other sites More sharing options...
mike27 Posted July 4, 2011 Author Report Share Posted July 4, 2011 yeah ive seen 5x5 programs like that toothought id go all in Quote Link to comment Share on other sites More sharing options...
Snatchy McClean Posted July 11, 2011 Report Share Posted July 11, 2011 hi allive written up a 5x5 programme im gunna try in a few months after my sheiko run :nod: it'll be mon-wed-fri rest sat and sun. tues and thurs ill prolly throw in some 20-25min interval sessions to keep some cardio fitness up. i plan on running this for 8 weeksany tips of ideas?heres what i have:rest will be 2mins for the 1st few sets, then 3-4mins for the last sets etcMON:INCLINE DB PRESS 5X5BACK SQUAT 5X5BB ROW 5X5LEG RAISE 3X10 2ND WORKOUT V SIT RUSSIAN TWIST WITH MED BALLDB FLYS 3SETS OF 12 2ND WORKOUT INCLINE DB FLY’SWED:FLAT BENCH PRESS 5X5DEADLIFT 5X5STANDING MILL PRESS BB 5X5LEG PRESS 3 SETS OF 12 2ND WORKOUT LEG EXTENSIONS 3SETS OF 12CABLE CRUNCH 4SETS OF 12 2ND WORKOUT 3SETS 10 FLOOR WIPERSFRI:INCLINE BB PRESS 5X5LUNGE 5X5CHINS 5X5 (WEIGHTED)HAM CURLS 3X12 2ND WORKOUT STANDING CALF RAISE 3X12DIPS 3SETS OF 8-10 2ND WORKOUT SKULLS 3X1285%-90% of 1RM IN SETS 4,5WARM UP AND COOL DOWN 1000M ROWAGILE 8,FOAM ROLL8 WEEKS MON-WED-FRIRe-test 1RM’s Without knowing your background or goals, it looks like an ok plan.I'd personally not have Military Press after heavy benching.I also wouldn't heavy 5 x 5 the bench press 3 times per week.And for lunges I would use a different rep scheme, probably warm sets + 2 sets of 8-12.Also, I'd make the heavy leg movement the first exercise of each day.So, a SMC version of your workout might be:Monday5 x 5 back squat5 x 5 incline bench5 x 5 weighted dips+ your accessoriesWednesday5 x 5 deadlift (I'm assuming only the final 3 sets are HEAVY)5 x 5 military press5 x 5 pull ups+ your accessories Friday5 x 5 front squat5 x 5 flat bench5 x 5 barbell rows+ accessories, including lunges...I'd also want power clean or push press in there for an explosive movement.By the bolded part, I assume you mean you are in fact going to do a 3 x 5, plus 2 x warmup sets? The 5 x 5 terminology I've come across tends to mean using the same weight for all 5 sets and increasing the weight each workout.Just my thoughts anyway :pfft: Quote Link to comment Share on other sites More sharing options...
mike27 Posted July 11, 2011 Author Report Share Posted July 11, 2011 looks great, thanks yeah warm up sets so id go for back squat10@bar8@60%then the 5x5 5@805@85then see how i go from there aiming to complete 5 reps maxso yeah more like a 3x585% of 1rm or more is my goal for the 3 sets of 5overall goal is strength for the 8 weeks ill run it Quote Link to comment Share on other sites More sharing options...
mike27 Posted July 11, 2011 Author Report Share Posted July 11, 2011 might do sum lower body plyos too as a warm upjump squatsbox jumpsskipping rope Quote Link to comment Share on other sites More sharing options...
Snatchy McClean Posted July 12, 2011 Report Share Posted July 12, 2011 might do sum lower body plyos too as a warm upjump squatsbox jumpsskipping ropeGood idea. Jump squats with a heavy medicine ball are pretty cool, as are box jumps. I sometimes like doing box jumps alongside medium weight deadlifts.Dumbbell work also has its place for helping avoid muscle imbalances (I'd do the incline bench with heavy dumbbells personally, to further ease the strain on the shoulder joint) but I think with all the accessory lifts you have planned you should be sweet. Any well balanced (...) x 5 program should be ideal for strength gain, as I'm sure you know.Will keep an eye out for your journal! Quote Link to comment Share on other sites More sharing options...
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