5x5 Routine

**BG5150** · 09-07-2005 12:20 PM

I was thinking of starting a 5x5 routine as outlined below.

Any thoughts?
Monday:
Olympic Squats: 5x5
Benching: 5x5 (flat)
JS Rows: 5x5
Accessory (skullcrushers and abs)
Wednesday:
Olympic Squats: 5x5 (reduced 15-20% from Monday)
Standing Military Press: 5x5
Deadlifts: 5x5
Pull ups: 5x5
Accessory (incline curls and abs)
Friday:
Olympic Squats: 5x5 (1x5 pyramid)
Benching: 5x5 (incline)
JS Rows: 5x5
Accessory (weighted dips and abs)

**khari** · 09-07-2005 12:30 PM

That's pretty much exactly what I'm doing now, and it's a great routine. There's nothing better than squatting ass to grass 3 times a week.

**Meat_Head** · 09-07-2005 12:39 PM

Good lookin routine, I'd be interested in seeing the results. Are you going to be gaining, losing, or maintaining weight?

**BG5150** · 09-07-2005 01:04 PM

Originally Posted by xMeat_Headx

Good lookin routine, I'd be interested in seeing the results. Are you going to be gaining, losing, or maintaining weight?

With my diet, who knows? Hopefully, if I can get my ass in gear, I'll be able to stabilize my food intake and lower the beer intake (lol) and maybe lose some fat and put on some muscle.

I've seen on a couple of other boards there's a bunch of people who really like this routine.

I think for the first week, I'm gonna do 5x3's, or, maybe 3x5's, just to get used to the volume and to help set the intesity. As it is right now, I'm doing pretty much a Max-OT program and that's only 1 bodypart a day.

I'm looking forward to this...even got a spreadsheet!

**Rex** · 09-07-2005 01:04 PM

I like that routine allot.

**ohiorick21** · 09-07-2005 01:14 PM

What are JS Rows?

Also, I can't remember the website that shows how to perform different exercises. Tried a search, but still couldn't find it.

**BG5150** · 09-07-2005 01:28 PM

A guy on another site said they are bentover rows where the weight touches the ground, and the movement should be very explosive. I, too, would like to see how they are done.

**khari** · 09-07-2005 01:48 PM

http://forum.mesomorphosis.com/showt...hp?t=134232600

This thread discusses them and JS posts a few pictures of them.

**cwm** · 09-07-2005 02:16 PM

I made my best muslce gains with almost the exact routine. 5x5 squating 3 times a week. I then switched to a split and didnt get near the results of the 5x5 so i switched back. Its great for strength and burns a lot of calories.

**squat it all!** · 09-07-2005 02:21 PM

Originally Posted by cwm

I made my best muslce gains with almost the exact routine. 5x5 squating 3 times a week. I then switched to a split and didnt get near the results of the 5x5 so i switched back. Its great for strength and burns a lot of calories.

stupid question, but i'd feel stupider if i didn't ask. how do you recover enough to squat 3 times/week? the most i've tried is twice (mon/thurs), and that was hard enough.

**Kiaran** · 09-07-2005 02:48 PM

is this the site you are asking about? http://www.exrx.net

**khari** · 09-07-2005 02:53 PM

Originally Posted by squat it all!

stupid question, but i'd feel stupider if i didn't ask. how do you recover enough to squat 3 times/week? the most i've tried is twice (mon/thurs), and that was hard enough.

Wednesday is at ~85% of what you did on Monday, so it's not quite as hard. It takes time to adjust to it, but because you're never training to failure, it takes less time to recover.

**BG5150** · 09-07-2005 04:41 PM

Originally Posted by khari

Wednesday is at ~85% of what you did on Monday, so it's not quite as hard. It takes time to adjust to it, but because you're never training to failure, it takes less time to recover.

The bolded part is key. Remember, it's 85% (I think at first, I'm gonna do 80) of what you did before, it's NOT 85% of 1RM. So if you work out on Monday at 80% 1RM, then Wednesday will be around 70% of 1RM.

**squat it all!** · 09-07-2005 04:47 PM

Originally Posted by BG5150

The bolded part is key. Remember, it's 85% (I think at first, I'm gonna do 80) of what you did before, it's NOT 85% of 1RM. So if you work out on Monday at 80% 1RM, then Wednesday will be around 70% of 1RM.

i get it now. thanks for the clarification. man i love squats! they own all!

**BG5150** · 09-07-2005 05:34 PM

Originally Posted by khari

http://forum.mesomorphosis.com/showt...hp?t=134232600

This thread discusses them and JS posts a few pictures of them.

EXACTLY what I was looking for. Thanks so much!

**Manveet** · 09-07-2005 08:24 PM

http://www.wannabebigforums.com/showthread.php?t=68772

some more good info on 5X5

**BG5150** · 09-08-2005 01:20 AM

This is where I got my info on 5x5. It also goes into 5x5 and DFHT...

http://www.bodybuilding.net/showthre...4&page=1&pp=40

**big calvin** · 09-08-2005 07:57 AM

i just wanted to make sure i understand for squats monday your doing 5x5 with 1 weight?... so say 300x5x5(if u get 5 on all of them)? so your going to failure on the last 2 maybe... wednesday u drop the weight say 250x5x5(u would get all 5 reps for 5 sets) then friday u do 5x5 but warmups inclunded... 135x5,185x5,225x5,275x5,300x5? so the last 1 is failure?

is that correct?

**PowerManDL** · 09-08-2005 12:35 PM

It's doable because the volume day is a relatively low %, the light day is even lighter, and the heavy day (ideally) only has the heavy 5-rep set as your working volume.

I wouldn't sacrifice the volume at first. If anything sacrifice the weight and work up. Getting the reps is a lot more important than the weight, and you'll want to build up to the PR weights over a 2-3 week period anyway. Use the 3x3 phase for dropping volume.

Also you might consider doing front squats on Wednesday if you find you can't handle the work load, or even dropping squats all together. That's what I've done, since I'm currently using Wednesday to work on the deadlift.

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