four compound lifts x3 aweek

  1. four compound lifts x3 aweek


    Has anyone done this..
    Warm up..
    Chest press 5x5
    Ohp 5x5
    Deadlift 5x5
    Squat 5x5
    All exclusive of 2 warm up sets. repeated mwf.
    If so how did you react to this. both natural and ass prohormoned??.
    Thinking of doing this for 8 weeks


  2. I have done this, plus isolation work. Love it. Always gain size and strength. I did straight leg deads though. My only advice would be to alternate which lifts you do first.

    Edit: I also do it 4 days per week.

  3. Quote Originally Posted by klint View Post
    Has anyone done this..
    Warm up..
    Chest press 5x5
    Ohp 5x5
    Deadlift 5x5
    Squat 5x5
    All exclusive of 2 warm up sets. repeated mwf.
    If so how did you react to this. both natural and ass prohormoned??.
    Thinking of doing this for 8 weeks
    Wouldn't recommend
    •   
       


  4. The Bulgarians did it 7 days a week

    I haven't done it but I imagine you could benefit from the frequency as long as you're recovering.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. You definitely need to take care of recovery. Stretch, foam roll, get your sleep and eat big. Lots of protein.

  6. I think that recovery intially will be hard so am going to do the above on monday and friday. while rotating the exercises and stick a higher rep mid wieght on the wednesday but doing bi's abs traps . thoughts???

  7. Quote Originally Posted by klint View Post
    I think that recovery intially will be hard so am going to do the above on monday and friday. while rotating the exercises and stick a higher rep mid wieght on the wednesday but doing bi's abs traps . thoughts???
    As long as you're progressing, you will be building muscle and strength.

    I would give your original format a try before judging your recovery ability. It's not too far off of tried and true 5x5 routines. Just make sure you're eating big, sleeping and doing your mobility work either way.

  8. You'd need to add a lot of other lifts to correct some of the imbalances that would occur and some form of progression scheme for the 8 weeks.
    M.Ed. Ex Phys


  9. Quote Originally Posted by klint View Post
    I think that recovery intially will be hard so am going to do the above on monday and friday. while rotating the exercises and stick a higher rep mid wieght on the wednesday but doing bi's abs traps . thoughts???
    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

    This is the standard 5x5, it's been around awhile. Read through it, understand it's principles and apply them.

    This does include rows, important for balance as rodja mentioned.

    If I were you, I'd add barbell rows two days of your three and weighted chins the third but I prefer a thick look as opposed to wide.

    You won't kill yourself if an 8 week program either way. If you are wanting to build strength on these particular lifts, go for it.

  10. [QUOTE=klint;3850181]Has anyone done this..
    Warm up..
    Chest press 5x5
    Ohp 5x5
    Deadlift 5x5
    Squat 5x5
    All exclusive of 2 warm up sets. repeated mwf.
    If so how did you react to this. both natural and ass prohormoned??.
    Thinking of doing this for 8 weeks[/QUOTE

    so would this be better balanced
    Monday

    squat
    ohp
    Chest
    rows
    weighted dips

    Weds
    squat
    deadlift
    Ohp
    wieghted wide chins

    Friday
    squat
    chest press
    ohp
    Rows

  11. [QUOTE=klint;3851920]
    Quote Originally Posted by klint View Post
    Has anyone done this..
    Warm up..
    Chest press 5x5
    Ohp 5x5
    Deadlift 5x5
    Squat 5x5
    All exclusive of 2 warm up sets. repeated mwf.
    If so how did you react to this. both natural and ass prohormoned??.
    Thinking of doing this for 8 weeks[/QUOTE

    so would this be better balanced
    Monday

    squat
    ohp
    Chest
    rows
    weighted dips

    Weds
    squat
    deadlift
    Ohp
    wieghted wide chins

    Friday
    squat
    chest press
    ohp
    Rows
    Monday only shows Chest without explanation. I would use the weighted dips for your chest, and add in stiff leg deadlifts. Be sure to lean in at about 45 degrees for your dips as a chest exercise.

    On Wednesday, I would personally put OHP between squats and deads. The whole point of 5x5 is to put maximal effort in to a few compound lifts. Technically, squats and deads should be on different days altogether. I like doing them together too but I do seperate them by a lift or two to rest. Same applys to weighted dips and overhead press on monday.

    Friday looks good.

  12. [QUOTE=klint;3851920]
    Quote Originally Posted by klint View Post
    Has anyone done this..
    Warm up..
    Chest press 5x5
    Ohp 5x5
    Deadlift 5x5
    Squat 5x5
    All exclusive of 2 warm up sets. repeated mwf.
    If so how did you react to this. both natural and ass prohormoned??.
    Thinking of doing this for 8 weeks[/QUOTE

    so would this be better balanced
    Monday reviewd 5x5

    squat
    ohp log press
    rows
    Angled weighted dips



    Weds
    squat
    ohp barbell
    deadlift
    wieghted wide chins

    Friday
    squat
    chest bench press
    ohp
    Rows
    Is this a better option.??

  13. Quote Originally Posted by Sean1332 View Post
    The Bulgarians did it 7 days a week

    I haven't done it but I imagine you could benefit from the frequency as long as you're recovering.
    the bulgarians also used it with olympic lifts which have little to no eccentric phase. that makes it much faster for recovery.
    you can call me "ozzie" for short.

  14. Quote Originally Posted by asooneyeonig View Post

    the bulgarians also used it with olympic lifts which have little to no eccentric phase. that makes it much faster for recovery.
    I was more or less joking on the Bulgarian Method of Training, which you are right. I should have made that known when I wrote it. I was bored and reading over it just as the OP had posted regarding his idea.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Much better. On Friday I would put rows between bench and ohp for the same reason I would separate squats and deads.

    You should see strength gains across the board. [QUOTE=klint;3852075]
    Quote Originally Posted by klint View Post

    Is this a better option.??

  16. I do those lifts but on a/b 3 day split std 5x5 with some assesory lifts chins, tri, shoulders & traps. I prefer to have chest/rows and overhead press on separate days. Too hard to hit the targets on the second exercise. I do bis at end of week as arms get plenty of work from rows and deads. Don't see a lot of low rep strength plans with chest and shoulders on same day. I have done deads on M W a few times and W lift was worthless if monday was heavy. The original a/b plan works for me with some minor tweaks. all the compounds same day would be too tough for me w/o aas or training like an oly lifter for speed at 60%. I'm guessing you are not a oly lifter as cleans/jerks/etc are not included. Try it and and log it. Probably won't kill you.

  17. Lol then again it might

  18. I feel like I your pushing yourself there's now window for recovery there... Anyone agree ??
  

  
 

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