Have I outgrown 5x5 (or atleast the Beginnner's)? - Wish OneBreath was still posting!

[PickMe69]

6'2" 186 pounds (Don't have a current BF% but prob like 9-11% range)

I've been so exhausted each night when I get home, I eat as much as possible and pass out. Sometimes its hard for me to concentrate in class due to the soreness, and most recently I've been experiencing real pain in my back (to the point were I can hardly bend over somedays)

I'm obsessed with good form, I have people spot me and watch me on squats and deads particularly.

I'm currently taking Powerchews PWO, Why protein, Casein protein, and a glutamine supplement and I try to get my 8 hours sleep each night.

Example of this past week's workout:
Monday -
Incline Bench (my weakest lift by far)
115x5
135x5
155x5
175x5
200x5

Squats
215x5
235x5
255x5
275x5
295x5

Rows
120x5
140x5
160x5
180x5
200x5

Ab work

Tues - Dynamic Warmups, HIIT, Fasted Incline Walk, Light Crossfit

Wednesday
Squat
215x5
235x5
255x5
255x5

Standing Barbell Press (no leg movement)
85x5
105x5
120x5
140x5

Deads
275x5
315x5
365x5
415x3 (PR)

Ab work

Calves Raises
245x10
265x10
285x10

Thurs - Usually do my Cardio, but my back and legs where too sore to move, much less do my usual cardio routine, so I took a break day.

Friday (today)
Incline Bench
120x5
140x5
160x5
180x5
205x2 (PR - for Incline)

Squat
135x5
215x5
235x5
255x5
275x5
305x3 (PR)
255x8

Rows
120x5
140x5
160x5
180x5
205x5
165x8

Hammer Curls
40x8
45x8
50x4

Dips
BW - 3 sets 8 reps ea.

Saturday (tomorrow) - I'll do my usual cardio routine and maybe some sparing

The overall questions is: Do you guys think I'm putting to much stress on my back now? Like 5x5 was great for building my core up from scratch, but should I look into moving into a more muscle specific routine now, now that I'm starting to get into some decent weight on these lifts (with the exception of bench )?

I want to keep hitting PRs each week, but my body is starting to have little muscle pulls easier and wearing out really quick, I can't keep going like this and work, and do school...

Also, I want to develop my chest and arms now, the way my body is shaped now, I've got fairly large thighs and butt, large back, and large abs. I've gotten thicker and widened out a bit, but my chest and arms seem a lot less developed than the rest of my body...

 

[rotinaj]

If you are getting overly sore, you're either not eating enough, or not resting enough.. However, if you want to try out a new program, I'd say look into 5/3/1.

 

[SouthernLord]

Re: Have I outgrown 5x5 (or atleast the Beginnner's)? - Wish OneBreath was still post

When is the last time you've deloaded? A week off here and there does wonders.

Also post a detailed daily diet. Lack of proper nutrition plus overtraining will break you down over time.

I'm also a big fan of the 5/3/1. Especially as a transition from a 5x5 routine.

 

[PickMe69]

Re: Have I outgrown 5x5 (or atleast the Beginnner's)? - Wish OneBreath was still post

Typical Workout Day:
6 am - 1&1/2 scoop whey protein, 12 oz milk
Workout
8:30 am - Bowl Special K cereal, milk, 1&1/2 scoop whey protein, 2 tablespoons olive oil, 5g of Glutamine
9:45 am - 3 raw eggs and Bannana
11:30 am - 1/2 cup roasted peanuts
12:30 pm - 4 slices whole wheat bread, 2 cans of tuna, lettuce, carrots, broccoli, and celery
3:00 pm - 1/2 cup roasted peanuts + whatever is left over from the vegetables I hadn't eaten for lunch
5:00 pm - Snack (Bannana and Peanut butter sandwhich or bowl of Special K)
6:30 pm - whatever mom cooks for dinner (spaghetti, meatloaf and veges, tacos, etc)
9:30 pm - whatever is in the cabinet that looks good to snack on (chips, crackers, etc)
10:00 pm - Casein Protein Shake
Bed

I usually workout from about 6:30 - 8:30 am, then go to class 40 minutes away from 10:30 am to 12:20 pm, then go to work 30 minutes away from 1:00 pm to 5:00 pm, then come home and study for class or work renting out some properties for my Landlord around my college or try to hangout with the girlfriend occasionally... so I try to get in food as much as possible

 

[PickMe69]

Re: Have I outgrown 5x5 (or atleast the Beginnner's)? - Wish OneBreath was still post

When is the last time you've deloaded? A week off here and there does wonders.

Also post a detailed daily diet. Lack of proper nutrition plus overtraining will break you down over time.

I'm also a big fan of the 5/3/1. Especially as a transition from a 5x5 routine.

I posted my diet above.

But also, I haven't taken a week off in about 11 weeks, but between August 6th-August 21st I won't have access to a gym, so I'll have a two week deloading phase I guess...