5x5 squat and deadlifts
- 07-02-2009, 05:37 PM
5x5 squat and deadlifts
So im on a 5x5 workout and ive been doing 5 sets of 5 reps for every exercise staying at the same weight. I always do a few warmpups before the 5x5 begins. Was thinking about changing it for squats and deads and ramping weights. That way my top set is my overall working set. This allows me to warm up to the heavyier weights better. whats everyones input? Also im doing deads on tuesday, back squats on thursday, and front squats on saturday. Think this is going to result in over training?
- 07-04-2009, 08:57 AM
Post what your specific workout is. Some say, add a little weight each set, 5lbs. Then the next week, you start with weight you used for set 2 on previous week. Or, some say use same weight for entire workout, then add weight next week. This way, you are still progressing on weight as time goes on. I think back squats on thurs and front squats on sat is a bit much. I don't see how your legs aren't still hurting on saturday if you hit them hard enough on thurs.
What is your goal you want to accomplish?
- 07-04-2009, 02:45 PM
check out the madcow 5x5 website i dont have the link but just google it ...its got a template where you enter your max's and it will bascially formulate a workout for you. after 4 weeks of 'warming up' to the program it has you hitting pr's everyweek in the gym, i usually just 'warmup' for 2 weeks but thats me. if you follow the program you will see great results.
07-04-2009, 10:18 PM
if you're only going to the gym those 3 days (standard 5x5) don't worry about overtraining.
07-05-2009, 03:41 AM
07-05-2009, 10:48 AM
07-05-2009, 11:56 AM
I agree, its definitely one of the best programs for beginners to put quality strength on because it focuses on building core strength using lifts which so many people leave out entirely. Its basic principles are something I think almost everyone should try to learn from.
07-06-2009, 09:26 PM
5x5 is the alpha and omega of all workouts form beginners-to-advance. Of everything I have tried I always come back to it.
07-09-2009, 05:58 PM
didnt have internet for awhile but thanks for the input. To answer the eating question im eating like a mad man. Very clean but very much. 60-80 grams of carbs per meal 30-40 grams of protein...limited fat ie 10 grams per meal. Eating around 7 meals a day 4 shakes 3 meals= 4000 calories
i just lift the three days and week and then train jiu jitsu every day other then that. So far the ramping off weights on squats to work better. I feel like the overall intensity is greater because im able to hit a much higher weight on my end set. to complete 5 sets of five reps at a lower weight id have to do much less. Just got a book on bill stars 5x5 so im thinking about training with that.
Whats everyones input on lifting to failure on deads and squats. Everything else i push myself to failure on my last set because its easily supported when i fail ie. a partner or non overhead movement. Failing on squats sucks. I have no power rack so its more of a f*ck-and-pitch method in which i realize im not making it up and pitch the weight back.
07-17-2009, 09:41 AM
I don't think you want to pitch the weight off you if you fail on squat. If you don't have a power rack or any kind of support you could drop onto, then I say just leave one in the bag for next set. It's not worth totally screwing up your back if something goes wrong.
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