5x5 workout question

[Jack Mehoff]

I've been doing a 5x5 that involves squats, rows, deadlifts, bench and overhead. I started out with just the barbell and increase 5 pounds with every workout. Rows, squats and bench one day and then dead lift, squats and overhead two days later. My question is, is there any reason i can't do all five workouts on the same day and repeat every two days? I feel like i can handle it just fine with the weights I'm at. Any advice?

[Zodiac85]

I've been doing a 5x5 that involves squats, rows, deadlifts, bench and overhead. I started out with just the barbell and increase 5 pounds with every workout. Rows, squats and bench one day and then dead lift, squats and overhead two days later. My question is, is there any reason i can't do all five workouts on the same day and repeat every two days? I feel like i can handle it just fine with the weights I'm at. Any advice?

How low of weight did you start with? I imagine there's no problem if you feel like you can handle it, although I doubt it'll be long before it's too much. Seems like it might make for a pretty long workout too.

[DeniZen]

Like Zodiac said as the weight goes up, you might have a hard time recovering from that workout. I've used Bryan Haycocks HST principles off and on for a long time.

My workout is curl, press, bench, DL, row, squat for for six workouts. M-W-F-M-W-F...so two weeks. Workout #1 is the lightest, progressing up to Workout #6, which is your 5rm. So after two weeks (six workouts)...add weight to your 5rm and start again.

So if your 5rm for bench is 225 lbs the workout looks like this.

M-185
W-195
F- 195
M-205
W-215
F- 225

btw this a not 5x5. I do two warm up then 2x5.

At first it seems too easy, and I had plenty left in the tank. Then week #2 kicks your ass. But you will recover well during the first week (light)of the next cycle. Add weight and start again.

I recommend checking out the HST website to understand the principles HSN: About Us

[Jack Mehoff]

Thanks guys, since i hasn't worked out in years and was out of shape, i just started with the bar (45 lbs). Now I'm up to 100 lb squat and 90 lb everything else (dl, row, bench, press) and i throw in some Romanian dl and curls because i get bored easy. Since the weight is so low and i haven't built up to my 5x5 max, i ask asking if doing all these workouts every other day is ok. Once i start getting up to higher weights i will split the workout into two separate days with a rest day in between each workout (however doing squats every workout). Btw i ask building up weight slowly to let my ligaments, etc. get used to the new routine

[Brett N]

Linear progression is just that. You start out the way the program is intended because that is when you perfect your form and slowly build. It's all about form, that is most important.

If you aren't doing a pre written 5x5 like the ones below...just ignore my thoughts. Do what you want to do.

Stronglifts, starting strength, 5/3/1 are all designed the way they are for a specific reason. If you don't want to follow their program the exact way it is written, then you aren't doing their program. Don't add other stuff and don't change the program you are choosing to follow. Stick with it until you plateau, deload and plateau at the same weight 3X and then you change it up with a 3x5 or some other workout.

If you want to jump larger increments at first, they recommend it but make sure your form is good. Video yourself and look at it. Ask others for their thoughts. You could seriously hurt yourself if you have shit form and try to deadlift or squat more than you can handle. For the linear progression, jump the bench, rows, and press up 10 lbs at a time until it gets harder and the dead and squats 20 lbs at a time. The weight will catch up, no worries about that.

If you are really bored because the weight is too little, do some simple bodyweight stuff like pullups or dips. Don't overdo it though.

[cj111]

I do a modified 5x5, deadlift Monday, incline dumbells Wednesday, and front squat Friday.. I do 5 sets of 5 but only 1 minute rest inbetween sets, run a clock on my phone.
I do other stuff, but this has been workin well for the past month.

If you tried to do those 5 compound movements every 2 days I think you're not training intensely enough.

[Brett N]

I am thinking that the OP is at the very beginning stages of starting to lift. This is most likely why he is starting with an empty bar in a linear program like all of them suggest to do if you are a new lifter. Mehdi and Rippetoe both suggest starting extremely light and building proper form before going heavy.

That, i believe, is why he wants to increase doing all the exercises in one sitting.

[ObviousDecoy]

If you can handle it and have the time then why not? Whenever I take a long time off I will usually do a few full body workouts until I get my lifts back up. After awhile it will effect your later exercises so change it up then.

[RLR]

If you do this, be very careful and know when to switch back to the prescribed format. I wouldn't recommend doing it. You train with an empty bar starting out to learn the technique and train the CNS. This is important as the weight becomes heavier. At some point when you squat, bench, dead, press 150kg+ you just won't be able to handle the intensity and volume. If you have a lot of energy left over after a workout take advantage of working on some smaller muscle groups and do repetition work with isolation exercises.

[2tickets]

If you do this, be very careful and know when to switch back to the prescribed format. I wouldn't recommend doing it. You train with an empty bar starting out to learn the technique and train the CNS. This is important as the weight becomes heavier. At some point when you squat, bench, dead, press 150kg+ you just won't be able to handle the intensity and volume. If you have a lot of energy left over after a workout take advantage of working on some smaller muscle groups and do repetition work with isolation exercises.

....if you're still full of beans after your 5x5 add assistance work but stick to.compounds & keep it to 3-5 sets of 10-15reps.........but NOT to failure!!! You should only be hitting failure on your core lifts.

[Jack Mehoff]

Good to know, I'stepping up the weight as recommended. As I get higher in weight i will default back to the prescribed workout. Thanks guys.