Assistance for my 5x5

[miked8c]

So basically i'm doing 3 days a week 5X5, to be completely honest butchered the hell out of this routine and it needs some serious tuning. I ahve done some research but I cant really consolidate it into a single routine.
.
Monday-
Bench 5X5
Skull Crushers 3X10
Barbell Curls
Reverse Curls

Wendsday-
Deads 5X5
Lunges
Lat pull downs
Bent over Barbel Rows

Friday-
This is my first week so for friday I basically did some weighted chins and some arm work Cause I honestly dont know what other upper body exercise I should do for a 5X5

Guideline for my routine-
-I'd like to keep at 3 days a week
- I was wondering If I could do two upper body days and one lower body day? I was thinking that the deadlift is a good enough exercise to keep legs growing by itself with out a squat day. I'm probably wrong but let me know.
- What should I do for my 2nd upper body 5X5 Lift? Military Press?
-What about assistance work, I wouldnt want to exceed a 5 exercise max per workout


I dont want to come across as lazy but I dont care if you competely rework my routine, I'll follow a program that makes sense religously, my only problem is making one.

 

[cleandres]

you shouldnt butcher it that mcuh bro, keep the 3 compounds in there for monday wednesday and friday it should look like this

Monday-Heavy Day
Squat 5x5
Bench 5x5
Row or Clean 5x5

Weighted Hypers
Weighted Crunchs

Wednesday- Lgiht Day
Squats 4x5
Military Press or Incline Bench 4x5
Deadlift 4x5

Situps

Friday-Medium Day
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Row or Clean 4x5, 1x3, 1x8

Dips 3x8
Barbell Curl 3x8
tricep extension 3x8


Your focusing too mcuh on assistance work when its meant to be more about the compound lifts go to this site and you can type in all your maxes and itll give you everything follow this
5x5 Calculator

 

[miked8c]

Well I appreciate it But now I am even more confused which is probably a good thing. Is it correct that 5X5 is doing the same weight for 5 sets of 5 reps in a single session? If this is true than how come the calculator has me progressively going up up in weight heres an exampe...

My impression of 5X5
Bench reps weight
5 225
5 225
5 225
5 225
5 225

So if I got 5 sets or 5 reps of 225 next week i would move up to 230. But this calculator instead has me ramping up in weight to a slightly higher poundage each week(which looks like a solid program by the way).

 

[the.gladiator1987]

same weight for all 5 ets is the Texas Method. Do the linear one, the calulator is spot on. You can round the weights tho, no need to be exact until you get to your last lifts and you cant make 5lbs jumps anymore. That wont happen for a while tho

You can do pullups on wednesday as assistance. Im in week 2 of the 5x5, I love it.

 

[cleandres]

ive ran the 5x5 that i posted for you twice with great success i love it too never tried the texas method tho

 

[miked8c]

Last few questions

1. I am assuming the two wendsday exercises are bent over barbell rows and power cleans(dont want to misinterpret abbreviations). Which one is better to do?

2. Friday says Incline/Over head, is that like incline bench or military press? and which ones better?

 

[cleandres]

techniques for cleans is very difficult to learn, unless your very familiar with them I say bent over rows. But cleans in my opinion are better

IMO i like the Overhead(military) cuz of the lack of shoulder work in this program but ive done it with incline and my lifts and everything progressed just fine as with military do whichever you prefer

 

[miked8c]

Great thanks for the help, I'll be starting this on monday I just need to find out my 1Rms.


One last question, if I miss aweight what do I do? Do i just continue onto the next week as if nothing happened or do I have to repeat the same work out the next week?

 

[cleandres]

if you type in legit maxes everything should feel easy until week 5ish, it has you start way below 5rep max and then gradually work back up to it then surpass it making gains every week, should you miss the weight for some reason keep that weight for the next week