starting 5x5 routine next week....

[mike27]

heres what im looking at doing:

i would like advice or tips on this routine

monday:

flat bench 5x5 2-3mins rest

lat pull down 5x5 2-3mins rest

BB shoulder press 5x5 2-3mins rest

preacher curl 2-3 x6-8 1-2mins rest

incline skull crusher 2-3 x6-8 1-2mins rest

tuesday:

Back squat 5x5 2-3mins rest

leg press wide stance 5x5 2-3mins rest

ham curl 3-4 x6 1-2mins rest

leg extension feet turned in 3-4 x6 1-2mins rest

weds:

off/rest

thursday:

DB Flat bench 5x5 2-3mins rest

Incline DB flys 5x5 2-3mins rest

weighted chins 5x5 2-3mins rest

rev DB flys 5x5 2-3mins rest

DB shoulder press 5x5 2-3mins rest

lat raises 5x5 2-3mins rest

Friday:

front squat, heels elevated 5x5 2-3mins rest

walking lunges 5x10each leg 2-3mins

leg extension feet out 5x6 1-2mins rest

body weight ham curls 5x6 90sec rest

calf raises standing 5x10 90sec rest

calf raises sitting 5x10 90sec rest

i plan on doing this for 8-10weeks or so to build strength. workout will be around 11am. while im doing this i wont be working so plenty of time for eating and rest

[trainlikeadog]

you reackon this 5x5 technique is a good mass builder technique for compound exercises like bench?

[Phedder]

Are you incorporating progressive overload with the main exercises week to week? Are you ramping the weights or doing the same weight for all 5 sets? Because you're doing two squat variants on lower days, why not add two deadlift variants as well? i.e Romanian or stiff legged deadlifts after back squats and conventional deadlifts after front squats. Also on Monday you could add in a some form of rows as you have more pressing movements than pulling and you have no rows at all.

[mike27]

yeah 1st week ill find the working weights to use on each exercise. then progressivly add more weight each week

ideally just managing to complete all reps on all sets.

1rep max on back squat at the mo (well 3-4 weeks ago) was 140kg

same for deadlift.

so for 5sets of 5 reps im prolly looking 110kg for back squat.

just gotta play with it for the 1st week and see how i go.

rows would be great! what do u suggest? upright row and seated row?

not good mass building, just going for strength increase at the mo, then back into mass building after 8-10weeks.

although after 4weeks on this program, ill change it slightly to keep it getting results if needed

[mike27]

u mention ramping?

i was thinking 2 warm up sets,then the 5 sets working after that all on the same weight.

then when i can complete all reps on all sets, increase the weight

[Ronin]

Have you looked into something like Stronglifts 5 x 5?

[mike27]

whats that? ill google it now

[Phedder]

ideally just managing to complete all reps on all sets.

That's just asking for trouble. With the number of exercises and volume you've got, you'll burn yourself out very quickly pushing yourself that hard. Ramping weights is probably a better idea for the big compound lifts, it's a good way to keep progress going as well. eg your top set for 5 reps is 100kg so you could warm up with 60kg, then 80kg, then 90kg, 95kg and finally 100kg. Those last 3 sets would be the real work sets, but not so intense that you're burning yourself out. Then the next week come back and add 2.5kg to those working sets. Doing 5 sets of 5 reps at your top weight isn't really sustainable and will be very hard to keep adding weight and progressing.

As for the rows I'd suggest one in a horizontal plane so seated rows or DB bench rows etc, and one in the vertical plane like upright/vertical rows. Just helps make sure you're utilizing all the muscles in your back.

[mike27]

ok thanks, ill try ramping

and add some rows

[shutthef..upandtrain]

hey man after your done with 5x5 maybe try 8x3 i did this for a few weeks and had great results for strength

[mike27]

8 sets of 3?

more prone to injury tho doing that, as the heavy weight maybe

still 2-3mins rest between sets?

after the strength program im going on a 8-10month bulk!

goal is 90kg @ 10% BF

[shutthef..upandtrain]

yea guess so i took 3:30 between sets. nice man go hard

[tinytraps]

You wont hurt yourself lifting heavy weights unless you think you will

[Jigga]

You wont hurt yourself lifting heavy weights unless you think you will

off to the p-lab it is then

[techneek]

5x5s an amazing routine, goodluck

[mike27]

thanks

starting monday