Any 5x5 program suggestions?

[nycgirl]

I will be changing my routine in three weeks. Does anyone have any suggestions re: 5x5 routine I could do?

 

[The Shadow]

do search for a progam I put together called OLD SCHOOL

 

[*Bunny*]

do search for a progam I put together called OLD SCHOOL

is this it?

http://elitefitness.com/forum/showthread.php?t=108517

 

[The Shadow]

dunno....m on the other proxy...copy and past part of it

 

[*Bunny*]

dunno....m on the other proxy...copy and past part of it

EDIT
*found the wrong link*

 

[Miss24k]

I'm confused did NYC not ask for a 5x5 routine?

 

[Miss24k]

http://www.elitefitness.com/forum/showthread.php?t=376929&highlight=Madcow2+5x5+routine

 

[The Shadow]

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

nope......


that is the change up routine......

 

[nycgirl]

Thanks everyone. Shadow, I couldn't find your program. I did find a link on another post for Eric Stone's 5 x 5 Peaking Program

Core Lifts: Squat, Bench, Deadlift
Week Core Lifts Assists
Week 1 5 x 5 @ 75% 5 x 5 4 x 12
Week 2 5 x 5 @ 77% 5 x 5 4 x 12
Week 3 5 x 5 @ 80% 5 x 5 4 x 12
Week 4 5 x 5 @ 82% 5 x 5 4 x 12
Week 5 5 x 5 @ 85% 5 x 5 4 x 12
Week 6 4 x 4 @ 90% 4 x 4 4 x 10
Week 7 4 x 4 @ 91% 4 x 4 4 x 10
Week 8 4 x 4 @ 92% 4 x 4 4 x 10
Week 9 4 x 4 @ 93% 4 x 4 4 x 10
Week 10 3 x 3 @ 95% 3 x 3 4 x 8
Week 11 3 x 3 @ 96% 3 x 3 4 x 8
Week 12 3 x 3 @ 97% 3 x 3 4 x 8
Week 13 2 x 2 @ 100% n/a
Week 14 2 x 2 @ 102% n/a



Day 1: Bench, bench assists
Day 2: Squats, squat assists, upper back and core
Day 3: Light bench—5 x 2 @ 80%, bench assists
Day 4: Deadlift, deadlift assists, upper back and core

Bench Assists: Board press, band bench, close-grip bench, reverse-grip bench, weighted dips, DB press, incline press, decline press
Shoulders: front raises, plate raises rotator cuff
Squat Assists: Pause squats, band squats, front squats, split squats, 4-way hip
Deadlift Assists: Platform DLs, band deadlifts, rack pulls, barbell holds
Upper Back: lat pulldowns, DB rows, lat rows, pullups
Core Work: ab curls, back extentions, Russian twists, side bends

 

[The Shadow]

Thanks everyone. Shadow, I couldn't find your program. I did find a link on another post for Eric Stone's 5 x 5 Peaking Program

Core Lifts: Squat, Bench, Deadlift
Week Core Lifts Assists
Week 1 5 x 5 @ 75% 5 x 5 4 x 12
Week 2 5 x 5 @ 77% 5 x 5 4 x 12
Week 3 5 x 5 @ 80% 5 x 5 4 x 12
Week 4 5 x 5 @ 82% 5 x 5 4 x 12
Week 5 5 x 5 @ 85% 5 x 5 4 x 12
Week 6 4 x 4 @ 90% 4 x 4 4 x 10
Week 7 4 x 4 @ 91% 4 x 4 4 x 10
Week 8 4 x 4 @ 92% 4 x 4 4 x 10
Week 9 4 x 4 @ 93% 4 x 4 4 x 10
Week 10 3 x 3 @ 95% 3 x 3 4 x 8
Week 11 3 x 3 @ 96% 3 x 3 4 x 8
Week 12 3 x 3 @ 97% 3 x 3 4 x 8
Week 13 2 x 2 @ 100% n/a
Week 14 2 x 2 @ 102% n/a



Day 1: Bench, bench assists
Day 2: Squats, squat assists, upper back and core
Day 3: Light bench—5 x 2 @ 80%, bench assists
Day 4: Deadlift, deadlift assists, upper back and core

Bench Assists: Board press, band bench, close-grip bench, reverse-grip bench, weighted dips, DB press, incline press, decline press
Shoulders: front raises, plate raises rotator cuff
Squat Assists: Pause squats, band squats, front squats, split squats, 4-way hip
Deadlift Assists: Platform DLs, band deadlifts, rack pulls, barbell holds
Upper Back: lat pulldowns, DB rows, lat rows, pullups
Core Work: ab curls, back extentions, Russian twists, side bends

thats not a 5x5..well it is but


Heres my baby:


http://www.expertpcsupport.com/forum/showthread.php?t=98518