Bit of a different 5x5. Opinions?

[36drew]

I was thinking about doing something like this in the future. Its not an all out 5x5 a la madcow really, but sort of more like needsizes.

Monday:
Bench Press 5x5
Incline DB Press 2x8-10
Incline Flye 2x8-10

Tuesday:
Deadlifts 5x5
Wide Grip Chins 2x8-10
Dynamic Rows 2x8-10

Wednesday:
Standing Overhead Barbell Press 5x5
DB Laterals 2x8-10
Bent Over Laterals 2x8x10

Thursday:
Full ATF Squats 5x5
Leg Press 2x8-10
Step Ups 2x8-10

Friday:
Weighted Dips 5x5
Pushdowns 2x8-10
Underhand Grip Pullups 5x5
DB Curls 2x8-10

Saturday and Sunday:
Rest

No cardio in this training. Diet would be fairly clean too. Here are some of my thoughts on this:

-In essence, I feel I am training most groups twice per week. Pushing gets hit hard MWF with bench, dips and OHP. Legs get hit with deads on tuesday and squats on thursday.
-I would utilize this for 4-6 weeks, then deload and run for another 4-6 weeks with a 3x3 regime.
-I can see it being successful as the total poundages applied to my system should drop off enough to make it qualify as 'dual-factor'.
-I realize there are only 2 days of rest, but I have a low activity rate during the day and am not doing a tonne of 5x5 volume (the stuff that strains the CNS).
-I think it would be good for driving up core lifts while not completely throwing out enjoyable accessory work.
-No cables, pulleys go anywhere near this fellah.

What are your thoughts exactly?

 

[eat big]

I would do SLDL's instead of Step-Up's.

 

[36drew]

I would do SLDL's instead of Step-Up's.

Any reason for this in particular?

 

[eat big]

Any reason for this in particular?

They are the best movement for your hammies IMO. With this, I'd recommend two exercises of quads and one for your hamstrings to finish them off. Have you ever tried SLDL? You get a great stretch if you do them right and you will feel it the next day.

 

[36drew]

They are the best movement for your hammies IMO. With this, I'd recommend two exercises of quads and one for your hamstrings to finish them off. Have you ever tried SLDL? You get a great stretch if you do them right and you will feel it the next day.

Yeah they are a great stretch and yes they make you sore, but that isn't really an indicator of a good workout.

I would have thought the other 3 leg exercises and conventional deadlifts on the other day would recruit enough hamstring work.

 

[eat big]

That's what I would do personally. Only you know how your body will respond.

 

[36drew]

That's what I would do personally. Only you know how your body will respond.

True true.

Feedback from anyone else?

 

[Protobuilder]

No expert here, but I've always heard/thought/believed that you grow "out of the gym." So, 5 days a week seems like a lot to me. But maybe you can run that volume as a way to load your body, and using dual factor, just back off every 3d week or so and it might work just fine.

Basically, you've got one "heavy" or "big" movement followed by one or two "assistance" moves each day. It seems like more of a bodybuilding type, bodypart split, which I'm not a fan of but you may grow nicely off it.

I guess I'd suggest running it for a few weeks, building your weights up over a few weeks, see if you hit some PRs, then see how you feel and maybe deload and see what's going on. Can't hurt too much.

 

[eat big]

No expert here, but I've always heard/thought/believed that you grow "out of the gym." So, 5 days a week seems like a lot to me.

Right but keep in mind some people need to go and train with a lot of volume to grow while out of the gym. Shit I tried 4 days a week down from 5 and started to lose lots of strength and size.