Anyone do the 5x5 and only squat twice week?

[atp1000]

In another thread I mentioned I was getting cramps and soreness in my calves and hammies since starting the 5x5. In Madcows description, he says this can occur if your muscles are not conditioned to take the high amount of frequency. Thus, I was thinking of backing off (per Madcow's suggestion) by squatting 2 times a week to see if I feel better. I would then increase the frequency back to 3x maybe by week 4 or 5.

First, has anyone dropped the frequency down to 2x a week?

Thoughts?

 

[thegoodfoods]

You'll get used to it

 

[Cynical Simian]

In your other thread you said you just started the program last week. Conditioning usually improves markedly by week 2-3, so you might want to give yourself a chance to get used to it before resorting to dropping to twice per week. madcow's caution, IIRC, was mainly about overuse issues (e.g., tendinitis) rather than what you've been describing.

 

[NJL52]

Whats your lifting experience and your work set weight?

A 3x5 might be more proper for you.

 

[atp1000]

Whats your lifting experience and your work set weight?

A 3x5 might be more proper for you.

I have been lifting for 2 years now working one body part per week. Thus, squatting once a week. Legs are my only issue so far. My upper body was has been fine and feeling great.

 

[NJL52]

Stats?
Height, weight, squat pr, bench pr, deadlift pr etc.

 

[atp1000]

Stats?
Height, weight, squat pr, bench pr, deadlift pr etc.

5'9
158 lbs (started at 137 lbs)

5 REP MAXES
Squat 155
Bench 145
Row 115
Dead 180
Military 95

 

[Lone Trooper]

You can get away with squatting 2x a week, sure. Squatting 3x, plus deadlifting, plus rows, plus OHP is a LOT of work for the lower back. Don't be a hero - back off on some of it until you adjust. Honestly, Glenn and the others build their guys up to that kind've volume anyway - you don't want to jump right into it. Start at 2x a week, the deadlifts stay on Wednesday, and maybe do a chest-supported row in the beginning.

I'm conservative when it comes to lower backs - injury sucks, and they get enough work from all the lifts as it is. You don't need to impress anyone here.

 

[atp1000]

You can get away with squatting 2x a week, sure. Squatting 3x, plus deadlifting, plus rows, plus OHP is a LOT of work for the lower back. Don't be a hero - back off on some of it until you adjust. Honestly, Glenn and the others build their guys up to that kind've volume anyway - you don't want to jump right into it. Start at 2x a week, the deadlifts stay on Wednesday, and maybe do a chest-supported row in the beginning.

I'm conservative when it comes to lower backs - injury sucks, and they get enough work from all the lifts as it is. You don't need to impress anyone here.

Trooper, thats a good point about the volume. I mean, prior to the 5x5, I was doing a total of 10 to 12 sets for legs...3-4 coming only from squats, per week. I have now jumped to 15 sets for legs a week, all from squats.

 

[Lone Trooper]

Trooper, thats a good point about the volume. I mean, prior to the 5x5, I was doing a total of 10 to 12 sets for legs...3-4 coming only from squats, per week. I have now jumped to 15 sets for legs a week, all from squats.

Of course it's a good point, I made it. Work up to it slowly, no need to jump right in. You should probably try my modified beginner 3x5. Here it is:

Session A
Back Squat - 3x5
Flat Bench - 3x5
Lying Row - 3x5
Reverse Hyper - 3x10
Ivanko - 3x5

Session B
Romanian Deadlift - 3x5
Standing OHP - 3x5
Chinup - 3x5
Power Shrug - 3x10
External Rotation - 2x15

Alternate M/W/F. Try to increase every workout. Start very conservatively. You can sub in whatever compounds you wish, those are just the ones I chose. Also, the Ivanko grip work and power shrugs aren't necessary, they were my preference for people I've trained though.

I do recommend reverse hypers and external rotations though. Good for lower back and shoulder prehab. You can add in come calf or arm work in place of the shrugs or grip work. It's flexible enough, but don't detract from the main point - making progress on the 3x5 lifts.