Im seaching for a new program to stick to for the next little while and was having a look at the 5x5 on the stickys section, My goal is firstly to build size but also wanting to build functional strength. I've done the starting strength program which is similar and I thought it was a good program and had some good results from it, problem is now that warm weather is here im doing construcion work where my entire day is basically shovelling cement, and pushing wheelbarrows full of cement/gravel around and theres no way in **** I can goto the gym and squat 3 days a week after that so the program is not working out. I also found the strength gains from this style program to be alot more motivating than say a 1 bodypart a day split where you kick the crap out of your chest and then don't do it again for a week.
However im planning for my first cycle before the end of the year, and I want to give myself time to work towards it and have my routine all set and everything taken care of ahead of time. my goal for the cycle is to add size come off and hopefully be at least 10 lbs heavier and keep it but I would also like to build strength I don't want to just get big and be weak. A buddy of mine who is a trainer and experienced with cycles is suggesting not to do a compound/full body type routine while on cycle and stick to somthing more along the lines of a 5 day split, I always found I respond better to heavy compounds but then again i've never done a cycle. Problem is im more familiar with this type of workout and my schedule and my amigos are completely different and I won't be able to workout at the same time and follow his advice so I need to have a good grasp on the program I will be doing.
Well that being said I have a few questions for you guys regarding the program as well as would like some some opinions on what I should be doing in the gym when I do get around to my cycle.
5x5 - firstly is this a suitable probram to do on cycle? Im not sure if the one on the sticky is the same as the traditional 5x5 but this one looks like a pretty good mix of heavy compound with some higher rep isolation suitible to my goals.
The program, this was taken from the sticky post directly. So for the 5x5 im to start week one 20 lbs or so below my max and add rougly 5 lbs per week untill I hit a stall then It looks like the write up says to run through it again at 5x3 untill I stall and come back to 5x5. Or i'm assuming I could also just reset back to a lower weight and work back up like rippetoes?
This is all pretty familar to me but the part where im getting confused is the 8-10 the program talks about going to failure and super setting etc.
Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15
Day 2 back/shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10
Day 3&4 rest
Day 5 bis/tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10
Day 6 legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds
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