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Thread: simple, compound workout

  1. #1
    Senior Member gamodye's Avatar
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    simple, compound workout

    i was just wondering, if compounds are so good, cant you do a simple workout focussed completely around them?

    If i did 5x5 with the main compounds (deadlift, squat, bench, OH press), could i arrange it like
    Monday: Squat
    Tuesday: Bench
    Wednesday: Deadlift
    Thursday: Squat
    Friday: OH press
    Saturday: Bench
    Sunday: Squat

    5x5 remember, so the body will be worked. they can be arranged differently...

    also maybe changed in another way, however they are only 25ish minute workouts each day...
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  2. #2
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    Personally id prefer to hit the gym with more efficiancy, I wouldnt bother showing up for a single 5x5 if thats what you meant.
    Last edited by godofthunder; 04-07-2009 at 04:13 AM.

  3. #3
    Senior Member gamodye's Avatar
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    I see where your coming from but I use my garage for working out, so the efficiency thing doesn't bother me. So in my case, does this still seem like an acceptable workout schedule, not saying I'm necessarily going to use it, just if other routines fail... It's another turning point.

    Thanks
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  4. #4
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    Im no expert, but i would recomend the "mad cow" or "starting streangth"5x5 workout.
    Another thing ive noticed in your routine is that you workout every day, not a good thing, your muscles need tome to recover.
    http://www.wannabebig.com/forums/sho...80#post2118480
    There is a link somewhere in that thread.

  5. #5
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    Wednesday: Deadlift
    Thursday: Squat
    That's a problem, if you're lifting heavy, which this kind of program would require.
    Last edited by Ikcelaks; 04-07-2009 at 06:55 AM.

  6. #6
    Senior Member Jorge Sanchez's Avatar
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    If you're doing a straight 5x5 it might be a little too much. It could potentially work, but I'd think you'd want at least a couple of days off a week.

    Why not:

    Day 1:
    Squat
    Bench

    Day 2:
    Deadlift
    OHP

    Alternate workouts, hitting the weights every other day. It would be tough to do two 5x5s in 25 minutes, but if you're being honest with yourself you can probably spare more time, particularly if you're not in the gym ever day. I'd also suggest throwing in an upper body pulling movement - preferably some type of row.
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  7. #7
    Senior Member gamodye's Avatar
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    thanks guys...

    Ikcelaks - i see what you mean, and i don't quite see how i missed that when making the schedule but thanks for noticing it...

    Jorge Sanchez - that looks good. However ideally, with the amount of time i'd like to spend doing each workout, i suppose i could fit in a nice pulling movement, and possibly do 2 5x5's in a workout. I worked out that a 5x5 (plus warmup and weight changes) takes about 25 minutes, so that would mean 50 minutes per workout - doable, however adding the pulling exercise would take the time up more, hmm

    i guess the necessity of the exercises is:
    #1 squat
    #2 Bench
    #3 Deadlift
    #4 OH press
    #5 BO rows

    so how about something like:

    Monday: Squat 5x5, BO rows 3x5 (~40 minutes)
    Tuesday: Bench 5x5 (~25 minutes)
    Wednesday: Deadlift 5x5 (~25 minutes)
    Thursday: rest (0 minutes)
    Friday: Squat 5x5, Bench 3x5 (~45 minutes)
    Saturday: OH press 5x5 (~25 minutes)
    Sunday: rest (0 minutes)

    All the timing seems fine, but im not sure if the layout does (my main aim is to improve my bench, then squat, then deadlift... other exercises follow these).

    thanks, sorry for long post
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  8. #8
    Please just take one! MadScientist's Avatar
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    Exercise Sets x Reps Details

    Monday
    Squat 5x5
    Bench 5x5
    Barbell Row 5x5


    Wednesday
    Squat 4x5
    Military Press 4x5
    Deadlift 4x5



    Friday
    Squat 4x5, 1x3, 1x8
    Bench 4x5, 1x3, 1x8
    Barbell Row 4x5, 1x3, 1x8
    I am primarily a bodybuilder, not a PL. Any advice given will be from the primary POV of a bodybuilder, and not a PL.
    Less than a half decade lifting, read this - http://www.geocities.com/elitemadcow...ing_Primer.htm

  9. #9
    Senior Member Jorge Sanchez's Avatar
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    5x5 is a lot of volume for the deadlift. Why not try 3x5 DL and 3x5 OHP on that day. It's important for shoulder health to balance horizontal and vertical pressing.

    Two 5x5 squats might be a little much, as well. Why not switch one of them to a 3x8? The higer reps will do you some good.
    Last edited by Jorge Sanchez; 04-07-2009 at 11:53 AM.
    quidquid Latine dictum sit altum videtur

  10. #10
    Senior Member gamodye's Avatar
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    thanks again jorge, you seem to know what you are talking about man

    so what your saying is:

    Monday: Squat 3x8, BO rows 3x5 (~30 minutes)
    Tuesday: Bench 5x5 (~25 minutes)
    Wednesday: Deadlift 3x5, OH press 3x5(~30 minutes)
    Thursday: rest (0 minutes)
    Friday: Squat 5x5 (~25 minutes)
    Saturday: Bench 5x5 (~25 minutes)
    Sunday: rest (0 minutes)

    seems good, i like the layout a lot more, the workouts are all short which is good, and if i have any spare time, i could throw in some BB curls or dips or something of the like at the END of a workout...

    thanks
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  11. #11
    Senior Member Jorge Sanchez's Avatar
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    Sounds good. Now just make sure to eat and bump up the weight after you hit your rep goals.
    quidquid Latine dictum sit altum videtur

  12. #12
    Senior Member gamodye's Avatar
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    indeed i will, thanks Jorge, you've been very helpful in this.

    i needa work a way around progression but i can do that pre-workout, as for now im off for a 5x5 bench session, the first of them i've ever done.

    thanks all who helped
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  13. #13
    Senior Member Jorge Sanchez's Avatar
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    What do you mean you need to work a way around progression?
    quidquid Latine dictum sit altum videtur

  14. #14
    Senior Member Doobs's Avatar
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    Quote Originally Posted by gamodye View Post
    thanks again jorge, you seem to know what you are talking about man

    so what your saying is:

    Monday: Squat 3x8, BO rows 3x5 (~30 minutes)
    Tuesday: Bench 5x5 (~25 minutes)
    Wednesday: Deadlift 3x5, OH press 3x5(~30 minutes)
    Thursday: rest (0 minutes)
    Friday: Squat 5x5 (~25 minutes)
    Saturday: Bench 5x5 (~25 minutes)
    Sunday: rest (0 minutes)

    seems good, i like the layout a lot more, the workouts are all short which is good, and if i have any spare time, i could throw in some BB curls or dips or something of the like at the END of a workout...

    thanks
    Too much pushing, not enough pulling. Add pullups to one of the benching days.

  15. #15
    Must...work...out... nockits's Avatar
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    Quote Originally Posted by Doobs View Post
    Too much pushing, not enough pulling. Add pullups to one of the benching days.
    He's pushing 3 times and pulling two times, i think it's good enough, doesn't have to have a perfect balance. does it?
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  16. #16
    Senior Member Jorge Sanchez's Avatar
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    I think he means upper-body pulling movements. I would agree that it's a little light in that regard, but I don't think it's a huge issue since he's balancing the horizontal and vertical pushing.

    Edit: Although, pull ups are a great movement and would be a good addition to any routine.
    Last edited by Jorge Sanchez; 04-07-2009 at 02:55 PM.
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  17. #17
    Please just take one! MadScientist's Avatar
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    agreed, add pullups AND chins

    2x pullups 2x chins should be okay to start
    I am primarily a bodybuilder, not a PL. Any advice given will be from the primary POV of a bodybuilder, and not a PL.
    Less than a half decade lifting, read this - http://www.geocities.com/elitemadcow...ing_Primer.htm

  18. #18
    Senior Member gamodye's Avatar
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    Adding pullups seems feasable... i think on the saturday for 2 x 5 after benching...

    plus, by progression, i mean adding how much weight from week to week, i think i'll just keep to 5lbs per week

    thanks all
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

  19. #19
    Senior Member Doobs's Avatar
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    Quote Originally Posted by nockits View Post
    He's pushing 3 times and pulling two times, i think it's good enough, doesn't have to have a perfect balance. does it?
    I'm talking about balance about the shoulder joint, and DLs wouldn't apply there as it's mainly a posterior chain lift. Ideally he would balance horizontal pushing with horizontal pulling, and the same vertically. Adding pullups would make it 3-2 overall which is probably close enough.

  20. #20
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    Quote Originally Posted by MadScientist View Post

    Monday
    Squat 5x5
    Bench 5x5
    Barbell Row 5x5


    Wednesday
    Squat 4x5
    Military Press 4x5
    Deadlift 4x5
    Noob question here: why aren't bench/mp and DL/BB Row done on the same day?

  21. #21
    Senior Member gamodye's Avatar
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    So overall adding pullups on the bench day would be ok then, I think that's what I'll do on the Saturday.

    Thanks
    from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
    age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
    Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.

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