5x5

[kronik420]

wanna try a 5x5 program, but from all the ones that i've read on here in the power lifting stickies (sorry, but i don't understand them lol....) and other sites, i don't really like the look of any of them, so will just make up my own:

day 1 back
day 2 chest
day 3 legs
day 4 off
day 5 off
repeat..

sets x reps

back
5x5 dead lifts (set the weight back on the floor after each rep)
5x5 bent over barbell rows
5x5 assisted pull ups (until i can do them unassisted lol..)

chest
5x5 barbell bench press
5x5 incline dumbell bench press
5x5 decline dumbell bench press

legs
5x5 squats
5x5 hack squats
5x5 leg extensions

if each set takes 1 minute to complete, 3 minute rest between sets, each workout should take 1 hour.


how long many weeks do you guys think i should do this before changing to 3x3? also should i add in another excercise or 2 when doing 3x3??
thoughts? any input will be much appreciated, i posted this in the lifting/workout section too, just in case...

thanks

kronik

[SEOINAGE]

Maybe look up bill Starr's 5x5. It and variations of it are my preference.

You can take advantage of frequency but don't seem to in your outline.

Ultimately we need to see your specific goals to help you out. If you are new you could do 3x5 3 sets 5 reps. Or even do larger weight gaps in your sets so you end up with 1 working set. Lots of strategies out there to make good gains, but your template looks semi bodybuilding oriented

[cj111]

You can try 5x5 with the first part of your lifts, like do 5x5 for the squats,bench and deads. Finish up with normal reps of other exercises.
I've never done the 5x5 but I didn't think it was to be done 3 days in a row? I could be totally wrong

[kronik420]

Maybe look up bill Starr's 5x5. It and variations of it are my preference.

You can take advantage of frequency but don't seem to in your outline.

Ultimately we need to see your specific goals to help you out. If you are new you could do 3x5 3 sets 5 reps. Or even do larger weight gaps in your sets so you end up with 1 working set. Lots of strategies out there to make good gains, but your template looks semi bodybuilding oriented

goal is to gain strength..

been training nearly 3 years now, this is the first time ill be trying 5x5 tho..

current lifts:
deads 190 kg 1RM
bench 100 kg 3 reps (i train by myself so not going to attempt 1RM on bench.. maybe smith machine?)
squat 150 kg 1RM

You can try 5x5 with the first part of your lifts, like do 5x5 for the squats,bench and deads. Finish up with normal reps of other exercises.
I've never done the 5x5 but I didn't think it was to be done 3 days in a row? I could be totally wrong

yea i think usually it's a Monday Wednesday Friday kinda split..

i guess maybe it's because im used to training 5 days in a row, so im guessing i can handle 3 days in a row...

[bigrich4]

Yeah to me it looks alittle bodybuildish.... if doing 3 days id do what you mentioned. (Mon, wed, and fri) and on weekend some conditioning. Then maybe like cj said. Use the "5X5" on big lifts then move to normal rep/sets of assistance work.. chins shouldnt be done if you cant do full reps... then it be like your maxing them every workoit.. use another exercise you can do then do chins on the weekend to build on them.

[Pale1]

Bill Starr's 5x5 gave me the absolute best results of my life, & I've tried them all! The time spent actually understanding it will be one of the best investments you ever make.

I think that 5x5 that you came up with looks like shit by the way. Just being honest.

If you have questions about Bill Starr's, maybe I can help.

[Pale1]

The 2nd post is where you need to start reading:
http://forums.steroid.com/showthread...d-5x5-routines

[>Good Luck<]

Just google "Reg park 5x5" if you really like the idea.

I'm considering "Weider 5-3-1" strength training program. Highly recommended by my gym partner. He's 168 and benches 275lbs, squats 365lbs and deads just under 500lbs

[bigrich4]

Just google "Reg park 5x5" if you really like the idea.

I'm considering "Weider 5-3-1" strength training program. Highly recommended by my gym partner. He's 168 and benches 275lbs, squats 365lbs and deads just under 500lbs

5-3-1 is awesome.. its wendler btw. But ive done that in the past and i loved the results... trying something different now and see how it goes. But 5-3-1 is very good and you can do so much with it.

[kronik420]

5/3/1

is that when you do 3 sets, 5 reps 1st, 3 reps 2nd, 1 rep last?

then move to the next exercise i assume..

[kronik420]

Just google "Reg park 5x5" if you really like the idea.

I'm considering "Weider 5-3-1" strength training program. Highly recommended by my gym partner. He's 168 and benches 275lbs, squats 365lbs and deads just under 500lbs

reg park is defiantly the easiest one to understand, guess ill try that..

but squats 3x per week? seems a bit much... after every leg day im sore for 3-4 days...

[bigrich4]

5/3/1

is that when you do 3 sets, 5 reps 1st, 3 reps 2nd, 1 rep last?

then move to the next exercise i assume..

Well not really.. that would be the third week. Its like this
week 1: 3 sets 5 reps of your big lift but on last set you go for as many as you can.. same with every week
Week 2: 3 sets 3 reps
week 3: 1 set 5 reps 1 set 3 reps then last set 1+
Week 4: deload

[kronik420]

starting reg park's 5x5 tomorrow

http://www .muscleandstrength.com/workouts/reg-park-beginner-workout.html

will make a log on here.. see how it goes..

[>Good Luck<]

starting reg park's 5x5 tomorrow

http://www .muscleandstrength.com/workouts/reg-park-beginner-workout.html

will make a log on here.. see how it goes..

Looking forward to it. Reg park is my idol in bb'ing and I will make an attempt at his 5x5 again in the near future.

Legs 3 times a week is a bit hard for week one and two, but after that it's beautiful.

[>Good Luck<]

5-3-1 is awesome.. its wendler btw. But ive done that in the past and i loved the results... trying something different now and see how it goes. But 5-3-1 is very good and you can do so much with it.

Right, wendler- thanks bud

[kronik420]

what can i do for grip work? any ideas?

and forearm work? never trained forearms before...

[>Good Luck<]

what can i do for grip work? any ideas?

and forearm work? never trained forearms before...

Aside from NEVER using straps when lifting, which is best for grip IMO...

Rope roll-ups with a small bar, rope and plates of whatever size u like.

Forearm curls, reverse curls, plate pinching, squeeze grips... I'm sure there is more but my brain is dead right now..

[kronik420]

Aside from NEVER using straps when lifting, which is best for grip IMO...

Rope roll-ups with a small bar, rope and plates of whatever size u like.

Forearm curls, reverse curls, plate pinching, squeeze grips... I'm sure there is more but my brain is dead right now..

thanks

ok i'll leave my straps at home for now on..

and will go with the reverse curls for today.

thank you again

[bigrich4]

what can i do for grip work? any ideas?

and forearm work? never trained forearms before...

Farmers walks, captain of crush grip tools and fat gripz

[>Good Luck<]

Farmers walks, captain of crush grip tools and fat gripz

I thought farmers walk was a traps thing??

[bigrich4]

Most guys i know and i also use that to build grip strength .... in a gym of mine we do this and forearms burn afterwards

[>Good Luck<]

Most guys i know and i also use that to build grip strength .... in a gym of mine we do this and forearms burn afterwards

I suppose their are variations, and perhaps my grip is already pretty good from work. I feel no burn from it, but maybe I'll increase weight next time and let traps stay dormant instead of engaged.... Thanks for the info

[bigrich4]

i like walking around my backyard doing farmers walks with dumbbells using fat gripz. I also use fat gripz on any dumbbells exercise

[kronik420]

farmers walks?

[kronik420]

got a log going if anyones interested:

http://forums.steroid.com/showthread...g#.UUL2BheLBVs

[songdog]

The 5x5 routine is all layed out for you.All you have to do is read and follow wat he says.This is a real good routine many guys have got amasing results.

[powerliftmike]

I dont think anyone could recover from heavy 5x5 in SQ, BP, DL on consecutive days.. Space these out mon, wed, fri; sun, tues, thurs, something. And alternate heavy SQ and DL from week to week.

[kronik420]

The 5x5 routine is all layed out for you.All you have to do is read and follow wat he says.This is a real good routine many guys have got amasing results.

I dont think anyone could recover from heavy 5x5 in SQ, BP, DL on consecutive days.. Space these out mon, wed, fri; sun, tues, thurs, something. And alternate heavy SQ and DL from week to week.

yea i decided to go with strongman lifts 5x5

http://forums.steroid.com/showthread...g#.UUmcNBeLBVt

[italianstallion85]

Love 5x5! Gained major muscle and lost a lot of weight from this program!