Any 5x5 program suggestions?

[*Bunny*]

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

yes she did, and I searched for "old school" and posted what i found for shadow, which wasnt the right one, so I edited my post

 

[nycgirl]

thats not a 5x5..well it is but


Heres my baby:


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

Shadow,

Is this your program?

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5 (I don't think I can do this excercise. Is their a substitute?)
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

I'm going to start this program on the 13th. Any suggestions/recommendations? Should I start @ my current weight (e.g. 35lbs added on bar for squats) or @ 70-80%?

 

[Miss24k]

Are you going to try and go heavier every week? If so you're going to want to start lighter, so you don't plateau to quickly.

 

[nycgirl]

Yeah, I plan to go to heavier every week. I will start lighter.

 

[The Shadow]

Shadow,

Is this your program?

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5 (I don't think I can do this excercise. Is their a substitute?)

YES - SEATED MACHINE PRESS OR DUMBELL PRESS
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

I'm going to start this program on the 13th. Any suggestions/recommendations? Should I start @ my current weight (e.g. 35lbs added on bar for squats) or @ 70-80%?

START HEAVY....THE PORGRAM WILL WORK ITSELF OUT SO THAT YOU SHOULDNT PLATEAU IF CALS AND CARDIO ARE KEPT MODERATE



ON THE 20 REPPERS....START LIGHT AND ADD WEIGHT EACH WEEK

 

[superqt4u2nv]

Why do a 20 rep DL set? I am cutting and I don't even do that many reps in a set.

NYC what are you hoping to get from the 5x5?

 

[The Shadow]

Why do a 20 rep DL set? I am cutting and I don't even do that many reps in a set.

NYC what are you hoping to get from the 5x5?

why not...it redefines intensity and makes one realize just how much we crusie in the gym instead of going balls to the wall...I added 75 pound on my 20 rep squat by dong them...i

 

[superqt4u2nv]

why not...it redefines intensity and makes one realize just how much we crusie in the gym instead of going balls to the wall...I added 75 pound on my 20 rep squat by dong them...i

Is the theroy behind 5x5 not strength and muscle mass? 5x5 of a DL will give you both if your looking to increase your 20 rep max sure make sense but if you looking to add muscle I don't see the point to a 20 reps set. Just my two censt darlin.

 

[The Shadow]

Is the theroy behind 5x5 not strength and muscle mass? 5x5 of a DL will give you both if your looking to increase your 20 rep max sure make sense but if you looking to add muscle I don't see the point to a 20 reps set. Just my two censt darlin.

No offense taken...but if you havent tried them.....

Look at that old thread...there were 12-15 folks on that plan and AVERAGED 1.5 pounds of LBM per week...and all were natural....

Try 20 rep squats for 6 weeks...and them come back and tell me you havent gianed size.....



Granted we are talking about the same thing...on these you can usually get 12-15 reps anf then the remainder are rest pause...so its not as far fetched as you think...I put 1.5 on each thigh over one winter doing them.

 

[superqt4u2nv]

No offense taken...but if you havent tried them.....

Look at that old thread...there were 12-15 folks on that plan and AVERAGED 1.5 pounds of LBM per week...and all were natural....

Try 20 rep squats for 6 weeks...and them come back and tell me you havent gianed size.....



Granted we are talking about the same thing...on these you can usually get 12-15 reps anf then the remainder are rest pause...so its not as far fetched as you think...I put 1.5 on each thigh over one winter doing them.

I will give it a shot when I am looking to put on size right now I got to lose some size.