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need some advice for next 5x5

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the block
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2004/01/07 02:24:22 (permalink)

need some advice for next 5x5

i appreciate this has been addressed in some form or other. i do need some specific pointers though.

i have done:

PUSH
barbell bench press
standing military - barbell
incline dumbbell press

PULL
deadlifts
barbell rows
barbell curls

LEGS
squats
sldl
weighted crunches

AM CONSIDERING:

PUSH
barbell bench press
standing dumbbell military press
weighted dips - chest
3 sets of close grip press

PULL
deadlifts - no change
wide chins
standing dumbbell curls - ALTERNATE OR SIMULTANEOUS???????????[?]

LEGS
no change. will keep it as it is.

main problem is i dont really want to ditch barbell bench press (though i am flexi and dont mind change) and my partners dont want to stop either. we all want to progress on our bench weight-wise. i feel 1 exercise for chest may not be enough and i definitely want to do some dips. and i also definitley want to do some tricep work this time round.

also, i havent progressed very well with the bench press.

would what i have suggested be detrimental, leading to the dreaded OVERTRAINING?

the reason i am wary is because last time i swapped barbell bench for dumbbell flat press i lost some strength. before dumbbells i pressed 120kg very easily for 1, nearly getting the second. after dumbbells i was down to 115 kg for 1.


the only other thing i can think of would be:

weighted dips for chest
dumbbell military
close grip

OR

barbell bench press
dumbbell military
dips for triceps

would the close grip preserve my benching strength if i ditch the bench press?

sorry about the going on and on and on and the essay i have just written.[:I]

cheers [?][?]
#1

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    Frankie NY
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    RE: need some advice for next 5x5 2004/01/07 04:38:22 (permalink)
    Block:

    You only need to change your exercises on 5x5 if you're bored, just feel like a change, or are at an on-going plateau. You can change all your exercises, just a few, or none. There's nothing written in stone.

    You can continue barbell benching if you wish. Just taking a week off before your next cycle of 5x5 may help you break through your plateau.

    From where you are now, I think your suggestion for PUSH day of doing Flat Barbell Bench Press, Dumbbell Military Press, and Tricep Dips is the best one. I would not recommend doing 4 weight exercises in one workout. That's too much on 5x5. 3 weight exercises and then 1 grip or ab exercise is the max you should do.

    It's possible that doing 2 chest movements is hindering your progress in the bench. It's also possible that you need a direct tricep exercise to help move your bench along. Or you may be at a plateau just because you need a one week break. Either way, I think the routine in the paragraph above is your best bet.
    #2
    PikeKing
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    RE: need some advice for next 5x5 2004/01/07 09:53:49 (permalink)

    Block are you benching 'powerlifting style' or 'bodybuilding style'?

    If you're benching bodybuilding style increasing your weight will definately be harder.
    #3
    deluxe
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    RE: need some advice for next 5x5 2004/01/07 20:40:47 (permalink)
    Hi Franki,
    I have just started your 5x5 workout this week and i think its really good for me.
    The question is about nutrition as to what suppliments should be taken and what diet to stick too to make the most gains.
    Would it be along the lines of a bulking diet??
    Cheers.
    #4
    Frankie NY
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    RE: need some advice for next 5x5 2004/01/07 21:53:41 (permalink)
    Deluxe:

    Eat 5-6 times per day. Eat a protein, a carb, and a vegetable or fruit at each meal. You only need to use protein powder if you can't eat a real meal. You don't need creatine, andro, or anything else. Just train hard and eat clean.
    #5
    Big-Ron
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    RE: need some advice for next 5x5 2004/01/07 22:00:04 (permalink)
    quote:
    Originally posted by Frankie NY

    Deluxe:

    Eat 5-6 times per day. Eat a protein, a carb, and a vegetable or fruit at each meal. You only need to use protein powder if you can't eat a real meal. You don't need creatine, andro, or anything else. Just train hard and eat clean.



    Best advice anyone could recieve. Thats all that matters, I just wish people would listen. Its like fighting a losing battle, especially after joe weider has brainwashed 90% of lifters
    #6
    the block
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    RE: need some advice for next 5x5 2004/01/08 01:31:57 (permalink)
    quote:
    Originally posted by PikeKing


    Block are you benching 'powerlifting style' or 'bodybuilding style'?

    If you're benching bodybuilding style increasing your weight will definately be harder.



    bodybuilding style. i think. just your basic no frills bench press.

    i am aware that there is a powerlifting style but have no idea on mechanics, how to do it etc....

    also standing dumbbell curls for my 5 lots of 5? alternate or simultaneous?

    cheers all
    #7
    BigDirk
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    RE: need some advice for next 5x5 2004/01/08 03:23:12 (permalink)
    this may be a very stupid question, but why is it bad to do another chest excersize besides flat bench? I wanted to do incline too, is that bad? why?
    #8
    the block
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    RE: need some advice for next 5x5 2004/01/08 03:33:15 (permalink)
    its not bad. its just some people find 2 exercises too much. other people want to do a triceps exercise so drop 1 from chest. reason why i want to stick with bench press at the expense of other exercises is i want to progress on my bench specifically. cant do all the exercises as it is very tiring and will take ages.
    #9
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