Thread: new workout-what do you think
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03-20-2004, 04:32 PM #1New Member
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new workout-what do you think
After following DC training for 7 weeks i am taking the 2 week cruise period starting monday. I have achieved great results but have lately become interested in a Bill Starr-esque 5x5 program, but sticking to the basics of DC, ie. training frequency and an abbreviated routine. The 5x5 will be 2-3 warmup sets followed by 2-3 worksets for larger body parts, and DC will be 1 rest-pause set for smaller bodypart, take a look.
Mon
Bench 5x5 1x8 (back off set)
OHP (BB) 5x5
CG Bench 1 rp set
Pulldowns or Pullups 6x6 (cumulative fatigue)
Bent rows 5x5 1x8
Wed
bb curls 1rp set
reverse preacher curls 1 straight set x15
leg press calf 1 straight set, 5 sec down 15 sec stretch x12
lying leg curl 1rp set
squat 1x5, 1x20 (essentially 5x5 w/warmups w/2 true worksets)
Fri
Incline bench 5x5 1x8
OHP (DB)
Weighted Dips 1rp set
Pulldown or Pullup 6x6 (cumulative fatigue)
Deadlifts 1x5, 1x20 (same as squat)
Mon
incline curl 1 rp set
standing reverse curls 1 straight set x15
donkey raises 1 straight set 5 sec down 15 sec stretch x12
RDL 2x8
leg press 1x5, 1x20 (same as squat and deadlift)
Accessory exercises: Neck work, side bends, abs, back extentions, and rotator work. Stretching the body parts after working them as well.
So as you can see its a pretty abbreviated program, even with the 5x5, I just want to concentrate on strength for the most part right now. As always to do this, I will keep striving to up my poundages at each workout. Thanks for any input.
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03-20-2004, 09:28 PM #2New Member
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bump
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03-20-2004, 10:37 PM #3New Member
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14 views and nobody has an opinion?
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03-21-2004, 05:37 AM #4
I don't like it !!
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03-21-2004, 10:30 AM #5Junior Member
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when following 5x5 system will you be taking each set to faliure? like the mix of DC ideas looks good, Like the idea of following 2 actual work sets 1 with low reps ie 5 and the other with 15-20.
Lew
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03-21-2004, 10:53 AM #6
I like the split, but why 15 reps, after 12 you aren't doing any good to keep going as far as building muscle. What was the whole 1rp 1 set. I certainly wouldn't think it means 1 rep for one set. let's see what everyone else thinks, But I'm not bashing your workout bro. If it works for you then keep doing it.
Whatcha gonna do.....
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03-21-2004, 01:33 PM #7New Member
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sorken: intelligent reply, what about it don't you like?
lew:no each 5x5 is not taken to failure, way too much work, instead the first 3-4 sets are building/warmup sets, then 1-2 true worksets. Yeah for squats,deadlifts and leg press i plan to keep my strength on par with 1x5 and then getting the big anabolic /metabolic effect from the higher reps for these big exercises.
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03-23-2004, 03:33 PM #8New Member
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bump, anyone else care to give their opinion?
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03-23-2004, 08:56 PM #9
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Some of your exercises are set up in a manner I don't understand... Why would you do leg presses as your primary exercise for a leg day? Squat.. Front squats.. Trad hack Squats.. or Zerchers .. combined with Stiff legged or Romanian Deadlifts should be the stapple and core exercises of your leg day... if you want to have a leg day...
a true 5X5 program resembles something like this..
Mon:A
Bench press
Pushpress
Overhead Dumbell extensions
Squat
Calves
WED:B
Deads,
Rows,
Cleans,
Chins
Fri:C
Decline Dumbbell Press
Weighted dips
Military Press
Box Squat
Calves
Sun.D
Romanian Deadlifts (or sitff legged deadlifts)
Shruggs
Lat Pulldowns
Seated Rows
You should keep it pretty much the way it is for the first 4-5 weeks. However, for weeks 6-10, only do workout A once a week, on Monday, and only do workout B once a week, on Thursday or Friday. Also, reduce the sets to 2 and the reps to 3. Thats it.
That makes it a solid dual factor program based off of compound lifts. Simple, yet very effective.
Some of the exercises may be tweekad a little to reduce the overall volume but this is pretty much the way it's laid out..
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03-23-2004, 09:23 PM #10New Member
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I see phreezer and totally understand your program and logic. But i'm not trying to do a 5x5 program in its entirety, nor DC. I simply combined the two, DC-frequency, low volume, heavy weights, rest-pause (for smaller muscle groups) rotation of exercises and 5x5-progressive warmups followed by a couple worksets, both utilizing heavier progressive poundage. My logic is to use the 5x5 for my big muscle groups and core exercises to get stronger in those areas. DC is used to keep the volume down on the smaller muscle groups. And what else exactly don't you understand about the way my exercises are set up? The format is exactly what DC advocates and what works for me. As for having the leg press as my core exercise for legs on that particular day, well like i said i combined the 5x5 with DC, meaning i rotate exercises. I appreciate your reply, and really like the program you laid out, but i just wanted to give you a better understanding of why i set things up like i have, hopefully this post will shed some light on that for you. Let me know. wannalearn
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03-23-2004, 11:24 PM #11Originally Posted by wannalearn
Originally Posted by wannalearn
Originally Posted by wannalearn
Originally Posted by wannalearn
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03-24-2004, 01:07 AM #12New Member
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ok, phreezer, sounds good, although i hope you understand in no way do i think doing 5x5 on leg curls, extentions, etc. would be the way to go, as you can see i did utilize the core movements for my 5x5. Thanks man for all your help, and in closing, i assume every movement is done 5x5, with the exception of dumbell extentions, shrugs and pulldowns right? correct me if i'm wrong
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