MM's 5x5

[MM]

I'm going to do a classic style 5x5 workout, with an emphasis on triceps more than anything else. I did the chest workout yesterday, and it was fairly challenging but not nearly as much volume (i.e. as difficult) as I thought it might be. Just wondering if anyone had any comments or suggestions. Here's the workout:

Day 1

FrontSquats 5x5
SLDLs Deadlifts 5x5
Hacksquats 5x5
One Leg Leg Press 5x5
Ham Curls 5x5
Calf Raises 5x5


Day 2

BB Bench 5x5
Incline Bench 5x5
BW Dips 5x5
Tricep Pushdowns 5x5
OH DB Press 5x5
ABS


Day 3


BB Curls 5x5
Chins 5x5
Vgrip Pulldown 5x5
Pulley Rows 5x5
Reverse Pulley Curls 5x5


Day 4


DB Shoulder Press 5x5
Military Press 5x5
CG Bench 5x5
DB OH Tricep Press 5x5

ABS

[motoko013]

that seems like a lot of work...i would change some of the accessory lifts to a 3x8

[Tim Wescott]

I would do SLDL`s after all leg work was completed.

Do back before biceps,as your back poundages will suffer terribly because your bi`s will be shot,therefore, not allowing you to do full justice to your back training.

A better scenario would be to do biceps with chest and triceps with back.

Although it`s a 5x5 routine, I feel calves should be hit with far higher reps.......occasionally anyway.

Two pressing movements for shoulders is redundant....add in some lateral raises.

Backday needs a free weight rowing movement........either DB Rows,BB Rows,or T-Bar Rows.

[MixmasterNash]

I'm going to do a classic style 5x5 workout, with an emphasis on triceps more than anything else. I did the chest workout yesterday, and it was fairly challenging but not nearly as much volume (i.e. as difficult) as I thought it might be. Just wondering if anyone had any comments or suggestions. Here's the workout:

Welcome to WBB. You should start a workout journal. It will help you keep track of workouts, whenever you start doing those.

[Rex]

noob

[Progress]

Welcome to WBB. You should start a workout journal. It will help you keep track of workouts, whenever you start doing those.

A bit late for a welcome, wouldn't you say?

That routine would take me nearly two hours to finish, especially Day 1.

[Jorge Sanchez]

:withstupi

Two hours if I hauled ass.

[Andre3000]

Ima have to agree with these guys, you might wanna lessen your Day 1 workout, maybe put SLDL's on day 3?

[MM]

You guys are either on crack or 80yr old men. It took me a little over an hour to do the chest workout.

Do back before biceps,as your back poundages will suffer terribly because your bi`s will be shot,therefore, not allowing you to do full justice to your back training.

Actually, I want to hit biceps first because my biceps overpower my back if I do anything else. I'm not worried about moving as much weight as I possibly can on my back movements, I'm worried about directly focusing on the back.

Welcome to WBB. You should start a workout journal. It will help you keep track of workouts, whenever you start doing those.

I've been working out, just not posting them. Shoulder's much stronger; did 185x5x5 BB Bench yesterday, which ain't bad for me.

[MM]

Ima have to agree with these guys, you might wanna lessen your Day 1 workout, maybe put SLDL's on day 3?

Maybe. I guess I'll do it once and see what it's like, which is kind of the plan with all of the workouts. I've been doing limited volume workouts for a while, and I'm ready to up the total workload. I'll find out after I do it.

[MM]

Two pressing movements for shoulders is redundant....add in some lateral raises.

You're right, the shoulder day is bad. Think I'll drop the millies and add in some lateral raises. Maybe some non 5x5 shrugs, too.

[MM]

noob

You and Nash should open up your own comedy duo. Make sure you have a well stocked bar, though.

[Progress]

Why do you delete old pics?

[MM]

Why do you delete old pics?

Mostly to diminish the number of pictures of me on the internet. Here's a link to my most recent pictures.

http://www.wannabebigforums.com/show...postcount=1120

[BG5150]

why no back squat or regular deadlift?

With all that tricep work: bench, incline, dips, pressdowns and press youare headed to overtraining.

[K.Huget]

You're right, the shoulder day is bad. Think I'll drop the millies and add in some lateral raises. Maybe some non 5x5 shrugs, too.

Do what you want but I'd suggest keeping the millies and dropping the other exersize. Just my opinion but I think military presses are the best for the shoulders.

[MM]

why no back squat or regular deadlift?

With all that tricep work: bench, incline, dips, pressdowns and press youare headed to overtraining.

I'll probably be doing regular deads in a few weeks. The rack simply isn't safe enough for me to do heavy back squats.

[Beast]

MM, if you can really do 5 working sets of 5 for all of those exercises on a given day, you must be superhuman. I think 5x5 is a really tough workout.

Try keeping one core bodypart exercise as a true 5x5 and the accessories at 3x8 or 2x8, like the others have mentioned. Keep adding weight to that 5x5 set.

[DNL]

MM, if you can really do 5 working sets of 5 for all of those exercises on a given day, you must be superhuman. I think 5x5 is a really tough workout.

Try keeping one core bodypart exercise as a true 5x5 and the accessories at 3x8 or 2x8, like the others have mentioned. Keep adding weight to that 5x5 set.

i've hardly seen anyone using 5x5 for anything other than for squat, bench, and deadlift.

[MM]

Huh.

Well, I did it without too many issues. Didn't do calves... just never care enough when I get in there. Took me about an hour and twenty minutes. Personally, I didn't really care for it, which I think it partially due to not knowing where I should be weight-wise on everything.

I'm getting a lot of negative feedback though, so I accept that it must be a ****ty routine. Well, the leg day anyway; I liked the chest day and the back day, and it isn't an extremely long time to be in the gym. I doubt I'll keep doing legs like this though... However, if I do anything it's probably going to be a lot more reps, with similar exercises (probably drop the fronts, just do lots of hacks). We'll see.

[Rex]

What is your 1RM on the:

Bench
OH Press
Squat
Deadlift
Row

any variation of the above (incline bench, flat bench, whatever). It's helpful when setting the routine up. Have you read the stuff by Pendlay? Or Madcow?

[MixmasterNash]

25 working sets for legs is nuts. You're wasting time and not moving as much weight as you should be, in fewer sets.

[MM]

Bench --- 265
OH Press --- No idea, somewhere above 150lbs
Squat --- 365x5 (this could be much more, I've never done a 1RM)
Deadlift -- 385
Row --- No clue, don't bb rows.

[MM]

25 working sets for legs is nuts. You're wasting time and not moving as much weight as you should be, in fewer sets.

Here's my old leg workout:

Squats

10x225
8x335
8x355
9x355
10x315

Hacks

10x295
8x320
9x330

Leg Press

10x465
15x505 (PR, lol)

Leg ext.

8x180
7x190

There's no way I'm doing squats in the sissy rack here; think I should replace squats with deads, and just go with that?

[MixmasterNash]

Fronts, sldls, and hacks/leg press is fine.

I would only do one 5x5 though.