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finished 5x5! time for something new

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weasel0803
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2004/02/26 09:22:29 (permalink)
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finished 5x5! time for something new

servus to everybody!

I just finished to 5x5 routine and had great success with it!

Anyway, after beeing ill for like 2 weeks and (bronchitis and high fever) and getting stronger joint pains I decided to take a break from the 5x5 and start something new. Stats are 24y, ~10%bf 5'9", 155lb, training for 1,5 y.

Here is what I came up with (aim is size and some strength)

Monday (chest, tri, delts)

incline bench bb 10/8/6
flat bench db 10/10/8
(incline flies 15° 12/10/ (10))
seated bb miltary press 10/8/8
side raises 10/10/8
dips 3x max (20/15/15)or weighted @10kg
close grip bench OR cable pressdown10/10/8

Wednesday (legs)

squat 15/15/12/10
leg curl 12/10/10
leg extension 12/10/8
standing calf raise 20/20/20


Friday (back, biceps, rear delts)

chin ups 4x max (12/10/8/8)
deadlift 10/10/8/6
one arm rowing db 10/8/8/6
bent over reverse flies 12/10/10
standing ez curl 10/10/8
hammer curl db 10/8/8


Sunday

start with mondays workout again

So you see I'll be planning to work out 4x/week but sticking to a 3 day split. Legs are done always on wednesday. The other two workouts alternate around monday, friday and sunday, so I get between 6 or 3 days rest.

Tuesday I swim 1,5km and on thursday I got gymnastics.

What would you change? reps, muscle groupings, exercises? What about taking one set of deads and db rows out and including 3 sets of bb bent over rowing (10/8/8) on back day as well?

Lokking forward to your input

Greetings from austria
#1

7 Replies Related Threads

    Skrewdriver
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    RE: finished 5x5! time for something new 2004/02/26 10:47:57 (permalink)
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    Hi,

    how long was you doing 5x5, and which exercises were you performing whilst on 5x5 ?

    #2
    weasel0803
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    RE: finished 5x5! time for something new 2004/02/26 11:24:14 (permalink)
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    HI!

    been on it for 8 weeks. did a three day split. started out with a fairly easy weight to be able to increase the weights each week by 2,5 kg (5 lbs).

    monday

    flat bench bb 5x5
    incl. db bench 2x 10-8
    incl. flies 2x 10-8

    ez curl 5x5
    cb curl 2x 10-8
    (hammer curl 2x 10-8) if I got enough energy

    wednesday

    squat 5x5
    leg curl 2x 10-8
    leg extension 2x 10-8

    military press 5x5
    side raises 2x 10-8
    rear delt raises 2x 10-8

    friday

    deadlifts 5x5
    chin uos 2x max
    db rows 2x 10-8

    close grip bench 5x5
    dips 2x max.
    cable press down 2x 10-8


    switched bi and tri after 4 weeks because tris got hit too hard during the week. so it'S chest, tri and back,bi. make sure you increase the weights each week on at least the compound execrises like bench, squat, deadlift and close grip bench. With bis it's much harder to increase each week
    #3
    mb
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    RE: finished 5x5! time for something new 2004/02/26 11:43:01 (permalink)
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    That's not a proper 5x5 routine mate! It has too many exercises and quite a few of them have higher reps.
    #4
    weasel0803
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    RE: finished 5x5! time for something new 2004/02/26 11:51:42 (permalink)
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    Your right! However got this routine from another board. The routine has been designed to get both of the two worlds. The 5x5 for strength and the 2 high rep assisting exercises for a bit of muscle endurance.

    The only thing I can say it worked for me. But your right it's an modded 5x5 approach.
    #5
    Skrewdriver
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    RE: finished 5x5! time for something new 2004/02/26 12:02:25 (permalink)
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    You've made good strength gains from 5x5, you've been on it for a relatively short time, I would stick to a lower rep range. Any particular reason why you're considering increasing the reps (and consequently decreasing the weight)?

    How about 4 x 6?


    How does this look?



    Monday (chest, tri, delts)

    Exchange barbell for dumbell
    Flat Dumbell Bench 4 x 6
    forget the extra bench pressing movement [removed]
    Stand for Overhead Press, you may have to drop some weight to what you were used to doing standing, but you'll catch up once your core adapts
    Standing Barbell Overhead Press 4 x 6
    drop the lat raises
    Always do weighted dips as opposed to high reps unweighted, keep the reps down
    Weighted Dips 4 x 6
    Removed "close grip bench OR cable pressdown10/10/8" - your tris'll be cooked by now



    Wednesday (legs)

    squat 4 x 6, although personally I'm doing 4 x 8 and am pleased with the results....
    Drop the leg curl 12/10/10 & leg extension 12/10/8. I would perform either Leg Press machine as second exercise, or Stiff Legged Dead Lifts
    Leg Press Machine 3 x 8 OR SLDL 3/4 x 6
    standing calf raise 3 x 8

    Add in some Ab work, Weighted decline situps for example?
    Weighted decline sit-ups



    Friday (back, biceps, rear delts)

    Do deadlifts first. I wouldn't perform more than 5 reps for deadlifts, you need to keep your form spot on for every lift
    Deadlift 3 x 5
    Weighted (if poss) chin ups 4 x 6
    Forget the other back exercises, this should be enough, and that includes your rear delts
    Standing Barbell Curls 4 x 6
    Farmers Walk 2 x 30-45 Seconds




    #6
    Skrewdriver
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    RE: finished 5x5! time for something new 2004/02/26 12:05:56 (permalink)
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    You originally said you wanted size and some strength, that's why I recommended 4x6. Training for both muscular endurance and size is going to hinder hypertrophy somewhat., You're performing cardio, so I would leave your muscular endurance conditioning to your swimming etc.

    #7
    weasel0803
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    RE: finished 5x5! time for something new 2004/02/26 18:38:56 (permalink)
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    @Skrewdriver

    thanks for your input!
    The routine worked well for me but wanted to lighten things up a bit for some time as I do go for a surfing vacation in 4 weeks and wanted to get as functional and fit as possible.
    I found out for myself that working legs only once a week is plenty for me as I do cardio as well and bike. However I felt that the other muscles could take a second beating. This is why I thought of decreasing the weights slightly and upping the reps to not put too much pressure on my cns when working out 4 times a week (more aiming at BBing than PLing).
    This is why I came up with the routine I posted in my first post of this threat.
    Does this approach look like crap to you?
    #8
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