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Frankie 8 months through 5 x 5 change reqd.

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surfstak
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2004/03/20 11:38:20 (permalink)
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Frankie 8 months through 5 x 5 change reqd.

Little back of background first of all.
I have trained 'seriously' 3 times a week for 2 1/2 years. I started 5 x 5 eight months ago this has increased my weight a great deal whilst keeping the same bf level. I am currently 90kg.
I developed a elbow injury after 3 months of 5 x 5 i suspected flaring the elbows during weighted dips brought it on. because of that my push day was light for 3 months with the pull and legs days heavy. The last 3 months has been great, no elbow probs and my push strength is returning.

I am looking to shake it up a bit can you offer any advice?
All the weights are in Kg and the weight stated is the working sets (I do two warmups of 50% & 75%). Session last 60 mins, I do feel my Bi's have lost size, maybe from Push day problem 3 months ago.
I have a clean diet, limited alcho, and supplement with whey.

MON Soccer
TUES Push
WED Cardio
THURS Legs
FRI Cardio/Off
SAT Pull
SUN Cardio/Off

PUSH:
Flat Barbell Bench 83
Weighted Dips 27
Standing Bar Mil press 45

LEGS & ABS
Squat 105
SLDL 70
Occasionals Calf Raises
Hangin Leg Raise
Weighted crunch

PULL
Deadlifts 127
Wide Arm Pullups 5
Barbell curl 43

Thanks for your time.
#1

17 Replies Related Threads

    Frankie NY
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 15:31:53 (permalink)
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    surfstak:

    I'm happy to see that the program and your hard work have yielded good results. Congrats!

    A few ideas for you. I would recommend that you order your workouts PULL, PUSH, LEGS. The way you have it now, PUSH, LEGS, PULL, you're working your lower back intensely after only 2 days rest, that's not enough. Remember squats work your lower back almost as hard as deadlifts.

    If you really want to mix things up, you could do something like:

    PULL: Deadlifts, Dumbbell Rows, Underhand Chins
    PUSH: Incline Dumbbell Bench (no more than 30 degrees), Dumbbell Overhead Press, Close Grip Flat Barbell Bench
    LEGS: Front Squats, Good Mornings or Glute Ham Raises, Calf Raises, Ab Exercise
    #2
    surfstak
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 19:02:47 (permalink)
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    Thanks for the reply Frankie.
    I deffinately take on board what your saying about the workout days' order. I recently changed them round because of the fact I was playing soccer on a Monday and my legs were still like lead from Saturdays Leg day so i have switched those round.

    I think I will throw a few of those diff exercises in just to stop from becoming stale, and it will be a challenge to try some new ones.

    One gripe I do have though about Dumbell Bench is the gym's Dumbells jump from 35 to 40 and then stop.

    Regarding the Dumbbell Overhead Press would you still stand? My core has stregthened well since I started to stand, at fist I felt like leaning back but now am a lot more stabilised.

    Thanks again.......
    #3
    tysonsback
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 19:02:54 (permalink)
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    surftack quick question on your push day were u increasing weight on your chest, i ask this is coz i do the same workout u do on your push and people consider weighted dips a chest exercise and that means u do 2 excersise on chest that might be overtraing
    #4
    surfstak
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 19:40:48 (permalink)
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    Yes bro, but I did have 3 months off heavy chest work so I axpect to hit a plateu soon.
    I dip in a assisted staion also, so I dont get to widen my arms past shoulder width and dont get to lean too far forward, so I dont do any other tri work.
    #5
    tysonsback
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 19:54:54 (permalink)
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    do u think im doing it okay i hold the bars that is on each of me sides then i statr going down 3/4 way not fully down then push me self up but what i get worried that im still doing me chest though i feel a burn in me tris though. i mean i did push day yesterday and i fell serious doms on me chest but not on me tris wot did u feel
    #6
    surfstak
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 20:13:00 (permalink)
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    I get DOMS yeah, in my front delts also, also remember bro DOMS dont always signify a good workout. You sound like you doing them correctly are you adding weight? Do you lean forward a bit?
    #7
    tysonsback
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 20:40:13 (permalink)
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    i think iam leaning forward a bit, but bacjk in the day i think doms was the best to get and now when i get doms i think i ve overtrained as for the adding weigh business i have to get back to u on that in 3 weeks time. u see last 2 months ago i used to do weighted dips full extened then inclien dumbell press then french press then close grip once i done this workouts after 4 weeks of doing it i didnt add weight though i jumped the gun a bit on icnle dumbells coz i did 1 set 5 2nd 4 3rd 4 4th 4 5 th 4
    and then next week i went from 30 kg to 32.5kg without performing 5x5 properly on the 30 but how does your dip machine look like mine is when u have 2 bars 1 one either side of u i hope u can understand this
    #8
    tysonsback
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 20:45:51 (permalink)
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    basically if u got time go to traing section look at the sticky sayin: CURIOUS ABOUT AN EXERCISE READ THIS.. on that section look at exrx.net and look at weighted tricep dip and u cee a man performing the dips thats exactly how i do it once u seen this, i do falt bench dumbell 5x5 then sholder press 5x5 which will change to military then the weighted do u think ibe alright
    #9
    Canarian Roy
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 21:57:58 (permalink)
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    how about training just 2 times a week?
    #10
    surfstak
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 22:05:52 (permalink)
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    DOMS are fine and arent an indication of overtraining.
    Checked the exrx.net and if your doing that then great, although preferably I would do your flat bench first and put all your fresh effort into that, then dips.
    #11
    tysonsback
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 23:25:55 (permalink)
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    thats what i do but dipps islast
    #12
    tysonsback
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/20 23:32:45 (permalink)
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    alsodo u think this will bo ok, 2 warm up sets or 0ne then4x5 i would do 5x5but i did 2 sets already which were warm ups
    #13
    BigDirk
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/21 01:37:11 (permalink)
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    hey frankie, is it ok to do Legs Push Pull? I like to squat first in the week

    Also, what are glute ham raises?
    #14
    Frankie NY
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/21 02:22:40 (permalink)
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    quote:
    Originally posted by surfstak

    One gripe I do have though about Dumbell Bench is the gym's Dumbells jump from 35 to 40 and then stop.


    In that case, I would do flat or incline barbell bench.

    quote:

    Regarding the Dumbbell Overhead Press would you still stand?


    DEFINITELY! Do as many exercises as possible on your feet. Not only will it strengthen your core but it will stimulate overall body growth.
    #15
    Frankie NY
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/21 02:27:16 (permalink)
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    quote:
    Originally posted by BigDirk

    hey frankie, is it ok to do Legs Push Pull? I like to squat first in the week

    Also, what are glute ham raises?


    Sure, as long as PUSH is in the middle, you can do PULL or LEGS the first day.

    Glute ham raises are difficult to explain. They are like a hyperextension hinging from the knees instead of the lower back. Look in the stickly on exercise descriptions. I've seen a couple of videos on the internet of glute ham raises, so just to a search. I don't remember the addresses.
    #16
    surfstak
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/21 10:38:42 (permalink)
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    Thanks again Bro, your puttin weight on me fast!.......you should be paying me for some new clothes!
    #17
    AUTIGER
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    RE: Frankie 8 months through 5 x 5 change reqd. 2004/03/21 16:00:40 (permalink)
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    tyson, I also do dips as my 3rd exercise and don't think it will overtrain the chest. the good tricep mass builders will work your chest to some degree....inside grip bench, dips.
    #18
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