5x5 Workout Routine

jdhil90

New member
Hey guys this is my workout routine and was wondering whether I should tweak it up or anything.

Monday:
5x5 Bench Press
5x5 Clean and Press
5x5 Squat
3x6 Biceps
3x6 Triceps

Wednesday:
5x5 Bench Press
5x5 Clean and Press
5x5 Squat
3x6 Rows
3x6 Calfs

Friday:
5x5 Bench Press
5x5 Clean and Press
5x5 Squat
3x6 Biceps
3x6 Triceps
 
have you just started lifting? if so, you should look into rippetoes starting strength, it's similar to what you have setup
 
get rid of bicep n tricep crap. if anything add them in on a seperate day or stick to the original 5x5.


OHP is an assitance exercsie to BP so dont do them on the same day

why are you benching every day?

and whats w the calves? I dont like yourset up at all
 
wsaucer said:
I would do your cleans first IMO
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why? its an assistance lift to BP, he is cleaning and pressing not just cleaning ; /
ItsHectic said:
So they should be done sometime after bench on the same day, otherwise the anterior delts are hit twice as often, leading to a high probability of overtraining.
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yea I agree but I think they should have their own day if anything. cleans 3 x a week alongside bp isnt a good idea me thinks
TankerBiskits said:
set the weight right for 8-12 reps, 4 sets each exercise.
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i assume youre talking about assistance work right?
 
GeekPoop said:
why? its an assistance lift to BP, he is cleaning and pressing not just cleaning ; /

yea I agree but I think they should have their own day if anything. cleans 3 x a week alongside bp isnt a good idea me thinks

i assume youre talking about assistance work right?
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Clean and presses involve the whole body and usually done at 65% or more weight.takes alot out of you.I squat fairly heavy during my off season and I wouldnt dare doing clean and presses after that.CNS would be too taxed.Its just my opinion though.
 
Good lord, bench pressing at 5x5 three times a week will have you overtrained and burnt out within the month! Personally I recommend the Texas Method over this trash any day if you're looking for a 5x5, you're going to kill yourself doing this.
 
Sweekaters said:
Good lord, bench pressing at 5x5 three times a week will have you overtrained and burnt out within the month! Personally I recommend the Texas Method over this trash any day if you're looking for a 5x5, you're going to kill yourself doing this.
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Different folks, different strokes...It's very a convenient looking routine. I've used 5 x10 M/W/F and upped 1 1/4 to 2 1/2 every Monday for months at a time, no supplements. I won't be using that routine anymore but it worked for me when I needed it. If he can't add weight reliably THEN he needs to change.

here's the Texas Method (copy and pasted from this forum) since I didn't know what it was
====================================

The Texas Model works in 3 sessions:
High Volume / High Intensity Session
Low Volume / Low Intensity Session
Low Volume / High Intensity Session

In summary, this is how it is outlined:

Monday
High Volume / High Intensity Session
Squats 5 sets of 5 reps across
Bench Press 5 sets of 5 reps across
JS Rows / Power Cleans 5 sets of 5 reps across

Wednesday
Low Volume / Low Intensity Session
Squats 2 sets of 5 reps @ 80% of Monday
Press 3 sets of 5 reps
Deadlift 1 set of 5 reps

Friday
Low Volume / High Intensity Session (PR = Personal Record Day)
Squats 1 set of 5 new PR
Bench Press 1 set of 5 new PR
Pull-ups 3 sets to failure
 
biggfly said:
Scrap the 5x5 and go DC(if you arent a rookie, its no bullsh** training).
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what is dc?

I expected a little assault on "over-training"...your acronym has thrown me...

I used what my boi shows above in this manner


M/W/F
bench
curls
reverse curls

T/Th
squats
leg curls
standing calf raise

cardio...running away from creditors....

The above routine worked for me at 140 lbs until I maxed my bench press at 215..never gained a pound....STILL weighed 140 but cut...after that tendon damage came into play and I couldn't continue. Then I had to go advanced...Is DC advanced?...what is it?
 
DC(DoggCrapp) is advanced, there are a couple levels of DC training. One level for those who have been training/lifting for a few years then theres a level that is pretty much for the pro bb'ers etc. It is a very respected and renowned method of training focusing on progression, great for putting on size and strength.

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I'd do squats first honestly, but I do a different 5x5 so that's just me.

Yeah 5x5 is a pretty taxing routine especially if you are doing the kind where you add weight every day. I hit CNS about 40 days in, went from doing 60 pushups at the end to 20 o.0
 
you are working out to little and the days ur working out your benching every day.....ur not going to get big doing that ur chest needs time rebuild
 
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