I've been doing a modified 5x5 for a while now and made good gains, especially in squats and deadlifts, but it's really hard on my back. Lower back tired all the time - so much so that I've started skipping my runs (2 miles 3x a week). So I'm think about changing and wanted some expert opinions.
Right now I'm doing a M/W/F
M:
Squats - 5,5,5,5,5
Bench - 5,5,5,5,5
Powerclean to press (from the thighs) - 5,5,5,5,5
W:
Deads: 5,5,5,5,5
Incline Bench: 5,5,5,5,5
Behind the back shrugs: 5,5,5,5,5
F:
Squats - 5,5,5,5,3,8
Bench - 5,5,5,5,3,8
Powerclean to press (from the thighs) - 5,5,5,5,3,8
Weight progression on M/W runs:
set 1 XXX x 5 reps
set 2 XXX + 15% x 5
with each subsequent set also adding 15% to the previous weight
Weight Progression F runs the same, with the 3 rep set being a 1% increase over the weight used in the 5th set on Monday. Then on the following Monday, goal is to do the 3-rep weight 5 times in the 5th set:
I ocassionally throw in 3x bodyweight pullups on M, and a triceps or calf isolation on W/F. Been running Tues, Thurs, Sun, though onyl Sun for the last few weeks because of back.
So I'm think I might go to a two day a week on M and TH:
M:
Squats - 5,5,5,5,5
Bench - 5,5,5,5,5
Powerclean to press (from the thighs) - 5,5,5,5,5
Lat work (pullups or wide grip pulldowns) 5x5
T:
Deads: 5,5,5,5,5,3
Incline Bench: 5,5,5,5,5,3
Behind the back shrugs: 5,5,5,5,5,3
Dips 5x5
Current weights:
Bench 215x3 - I bet I could do 225 or 230 for 3
Deads 410x1 - I MIGHT be able to get another 5 or 10 on a good day
Squat 260x3 - I could probably do 285 or 290 x 3
Incline 175x5 - pretty easy
Powerclean to press 135x3 - could do maybe 1 or 2 more reps here, but that's it
Any suggestions? Is 2 days a week enough? I used to be one of those guys in there 5-6 days as week. If I wasn't in there every day, felt like I was slipping. I've mentally settled with 3 days, but 2? Think the gains will come? For refence, I'm 6 feet, 194 pounds. I'm also 40, so the gains aren't coming as fast as they use too!
Thanks,
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