Anyone do the 5x5 and only squat twice week?

[atp1000]

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.

Thanks for the suggestion. I will give some thought.

 

[Lone Trooper]

Thanks for the suggestion. I will give some thought.

Danger Will Robinson, Danger!

Thinking leads to problems. Just do it.







I'm fucking serious too, don't overthink any of this. Training is SUCH a simple thing. The only time it gets complex is when you need to deal with advanced athletes who need to improve in certain time frames. Those guys make careers from this shit. They need more complicated approaches. The average layperson won't need any micromanaging like that.

Eat. Train. Sleep. That's it. Don't look for a holy grail. Don't start with any "what ifs?"

 

[bigred133]

just do the program

 

[Cynical Simian]

I agree with Lone Trooper that you might be able to make faster progress on a 3x5-style program and that it can't hurt to be cautious. However, unless you are prone to back injuries or let imbalances develop, I don't think the lower back demands of a MWF program with a squat, press and pull on each day are unreasonable. The regular 3x5, with three squats per week, is what Rippetoe uses with a lot of beginning lifters.

 

[atp1000]

I agree with Lone Trooper that you might be able to make faster progress on a 3x5-style program and that it can't hurt to be cautious. However, unless you are prone to back injuries or let imbalances develop, I don't think the lower back demands of a MWF program with a squat, press and pull on each day are unreasonable. The regular 3x5, with three squats per week, is what Rippetoe uses with a lot of beginning lifters.

Thanks Simian. I dont have any lower back issues, nor do I feel that this program is hard on my lower back. I am only having leg issues and they are not DOMS, more like light cramping and aching.

When I started lifting, my legs where chicken legs and by far the weakest link in my body. While they are bigger now, it still is the weakest. Also, I think going from a squatting 1x a week to 3x was a little too much. Now I plan on working up to squatting 3x a week, but I think I should work up to it.

Regarding the 3x5, do you know where I can find a template that requires squatting 3x a week? My only reservation about the 3x5 is that I am feeling very good about the 5x5 and my upper body. I feel that reducing my volume by 4 sets a week for Rows and Bench would be to little of work.

 

[cougar2003]

I am doing the 3x5 right now and have been on it for about a month now and trust me, it is not a weak program. I went from 5 a day schedule to the 3 day split and worried about it being weak too, but it isn't. If you do it right with full intensity, it will definitely kick your ass.

Here is a link to the 3x5:

http://forum.bodybuilding.com/showthread.php?t=712752

 

[NJL52]

Judging from your numbers, 100% do a 3x5 over a 5x5.

Order the book Starting Strength by Mark Rippetoe and Lon Kilgore and study it like the Pope does the Bible.

You'll be bigger 5 months from now by using the 3x5 then you would be using the 5x5.

 

[atp1000]

Judging from your numbers, 100% do a 3x5 over a 5x5.

Order the book Starting Strength by Mark Rippetoe and Lon Kilgore and study it like the Pope does the Bible.

You'll be bigger 5 months from now by using the 3x5 then you would be using the 5x5.

Ok, lets say I do go with the 3x5, is this the version that has you squatting 3x a week (like Cynical mentioned) or the 2x a week that Cougar posted above?

Thanks for all of your help.

 

[cougar2003]

Ok, lets say I do go with the 3x5, is this the version that has you squatting 3x a week (like Cynical mentioned) or the 2x a week that Cougar posted above?

Thanks for all of your help.

The one I posted is 3x a week.

 

[atp1000]

The one I posted is 3x a week.

Good call.