Thoughts? 5X5 nd some
- 02-06-2012, 12:29 AM
Thoughts? 5X5 nd some
So I'm sticking back to my roots of 5x5 ... It's how I ever got the biggest ... Now I was also quite big about 15%BF when I like to stay around 10% but neways, here it is ... Let me know what u think
All weights ramp up by 10lbs every set
Etc Etc Etc
Bench Press 5x5
Bicep Curls 5x5
Tricep Ext 5x5
Abs 3 exercises 4x15-20
Squat 4x5 (last 2 sets same weight)
Barbell Press 4x5
Seated Calf Raises 5x5
Same as Tuesday
Squat 4x5 - 1x3 - 1x8
Bench Press 4x5 - 1x3 - 1x8
Row 4x5 - 1x3 - 1x8
Bicep curl 4x5 - 1x3 - 1x8
Tricep Ext 4x5 - 1x3 - 1x8
* on set of 3 u add 5lbs to last set of 5 on Monday
* on set of 8 u do same weight as 3 set
Same as Tuesday
On abs days I do
One for upper, one for lower and one for oblique ... If I didn't get enough I will do one for Core too ... I stick to workouts I can't do more than 20 and most are weighted but I change em as I go to different gyms
So yeah any input on my routine?
I'm also doing DBol, TestE nd Deca just in case that question comes up
I'm 5'11, 195lbs 13%bf, lifting for 6 years nd my diet is 40/40/20 (Carb/Pro/Fat) at 3,500 Cals
- 02-06-2012, 11:25 AM
02-06-2012, 06:05 PM
On first glance I see the need for more stabilizer/fixator movements.
I also see the need for more unilateral lower body assistance work - split squats, walking lunges, etc.
Finally, squatting 3 days a week with high intensity may be a bit much. Why not squat one day, dead lift another, and do squat assistance work the third.
02-06-2012, 09:05 PM
Thanks man, but I went ape **** and after a few weeks of this got tired of it so I put a more basic split together till I get my anxiety down and can settle for a good workout ...Originally Posted by ZiR RED
02-07-2012, 12:57 PM
Looks good to me. 5x5 is my favorite. I keep coming back to it. I also throw in a accessory lift or two as well on each day trying to make sure they work together. I usually do abs as the very last exercise on Friday since it's the heaviest squat day. I save all the days in between for cardio only.
What kind of cardio are you doing?
02-07-2012, 03:35 PM
I was sticking to HIIIT for the most part some likeOriginally Posted by easonj23
Jog 2 mins
Sprint 1 min
For about 15 mins
Or sprint for 1
Walk for 1
For about 15
Some around those areas
I like running plus in doing Toughest Mudder in a few months so I gotta get that running stamina
02-07-2012, 04:26 PM
02-07-2012, 05:12 PM
Wouldn't expect anything else ... I wanna be ****ing ripped while I'm running it too hahahaha itd be my second mud runOriginally Posted by easonj23
02-07-2012, 05:18 PM
i love 5x5, but the one thing i change while on it is arm work. i dont do 5 reps. i do higher reps.
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02-07-2012, 06:52 PM
I did some like that a while back ... Like a 3x8 on biceps and triceps ... Worked out pretty well ...Originally Posted by R1balla
But then again, it's an awesome workout just dunno if u get as much as u put into it tho ... Like its tough, and u def stack up the weights each week but ... I think I've gotten a better shaped body out of a split routine
02-07-2012, 09:05 PM
I do 3x10 or 5x10 for stuff like biceps triceps and calf raises. I like adding the weight every week. 5x5 is great for breaking strength plateaus. I like to do 5x5 until I stall hard then go to a split for 6-12 weeks then back to 5x5 to see if I can add more strength.
02-07-2012, 11:58 PM
Smart ... How's that working out for u?Originally Posted by easonj23
I usually do 5x5 for about 3 months out of the year but I have to say as the years go by the quicker I get tired of the same work out ... None the less still a great strength work out
02-08-2012, 08:28 AM
So far it's worked pretty well going back and forth every 12 weeks or so. I think the split helps build up stabalizer muscles more than adding them into the 5x5 so I can put more into the 5x5 when I come back to it. I'm really looking for strength though at the moment.
After I hit all of my personal goals on the big 4 I'll probably stick to a split but I'm a ways off from that. Right now I'm shooting for the 2,3,4,5. I've come close but sickness and other things always seem to get in my way. I hope this year I can stay healthy and hit them.
02-08-2012, 07:55 PM
Best of luck bro, wish u the best on ur goals then and I'll prob catch u around some other threads ...Originally Posted by easonj23
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