IronLion and Needsize...

[b fold the truth]

Ok..I have questions...looking for your thoughts...

This is my 2nd week doing a 5x5 routine for DE Upper/Flat Press day. Last week I did 5x5 with 315 and a regular bar and this week I did the following:

Flat Bench
5x5 with 315, 2" bar
set 1 and 2: close grip
set 3 and 4: mid grip
set 5: wide/pinky on power ring grip

I also did some LIGHT inclines with the 2" bar and I wore my wrist wraps on the flat sets. No bicep pain today (VERY little during the workout).

I have decided to use a 5x5 on my DE/Flat days for a few weeks to see what kind of difference it makes on my pressing. I have cut it down to where my ME day is overhead and my DE day is flat. I was doing a board press after overheads on ME day but it was just too much stress on my joints I feel. This leaves me with the notion to go a little heavier on my DE days (hence the 5x5).

My main concern is to overload my triceps and the 5x5 seemed to do that more than the normal WSB DE upper day. My grips were the same (mostly close) but the heavier weights were a plus I think.

I guess I wanted to say THANKS for the thick bar idea from Iron Lion and wanted to ask Needsize about opinions for progression (if I should even worry about progression) on my flat day.

Thanks in advance...

B True

 

[b fold the truth]

Hello?

B True

 

[needsize]

As for the progression piece, it depends how easy it went up today. If you just blew up the 5x5, add 10lbs for the next workout, and do 5x5 on 325lbs, and so on. As long as you are hitting your reps really easy, you can add larger increments. Once you start having to work for it, stick with 5lbs per week

 

[b fold the truth]

As for the progression piece, it depends how easy it went up today. If you just blew up the 5x5, add 10lbs for the next workout, and do 5x5 on 325lbs, and so on. As long as you are hitting your reps really easy, you can add larger increments. Once you start having to work for it, stick with 5lbs per week

Thanks man...I might try the 325 next week and see how it goes. The first 3 sets are the worst...because the first two are close grip and the 3rd is mid grip (hard because my triceps are fried). The 4th (mid grip) and 5th (wide, pinky on ring grip) feel much easier.

What are your rest times like on this type of routine?

B True

 

[sk*]

The first 3 sets are the worst...because the first two are close grip and the 3rd is mid grip (hard because my triceps are fried). The 4th (mid grip) and 5th (wide, pinky on ring grip) feel much easier.

Maybe switch it around? Go from wider grip to closer?

Just a suggestion.

-sk

 

[needsize]

On that type of routine I rest between 3-5 minutes as the focus is making sure you get your reps so you can add more weight the next week

 

[b fold the truth]

On that type of routine I rest between 3-5 minutes as the focus is making sure you get your reps so you can add more weight the next week

Cool...I was waiting 2-3 minutes...

B True

 

[RusPA81]

Thanks man...I might try the 325 next week and see how it goes. The first 3 sets are the worst...because the first two are close grip and the 3rd is mid grip (hard because my triceps are fried). The 4th (mid grip) and 5th (wide, pinky on ring grip) feel much easier.

What are your rest times like on this type of routine?

B True

I usually rest 3-5 minutes too, but I am trying to speed up a bit. On deads however, I need the rest. I am glad to see you incorperating the 5x5 into your routine. It has worked great for me any many others. I am interested to see how it works in your style of training. How exactly are you fitting it in?

 

[b fold the truth]

I usually rest 3-5 minutes too, but I am trying to speed up a bit. On deads however, I need the rest. I am glad to see you incorperating the 5x5 into your routine. It has worked great for me any many others. I am interested to see how it works in your style of training. How exactly are you fitting it in?

Well...one day a week I do my overheads in an all out 'contest-style' fashion. My other upper day is flat pressing, but it is used in a way that will assist my overheads. It should not be too hard on the body but focus on hitting the triceps hard.

Bench is not important to me...it is never tested in a contest. I may try several variations of a routine...may even do a 6 sets of 5 so I get two sets of each grip width...

B True

 

[RusPA81]

Well...one day a week I do my overheads in an all out 'contest-style' fashion. My other upper day is flat pressing, but it is used in a way that will assist my overheads. It should not be too hard on the body but focus on hitting the triceps hard.

Bench is not important to me...it is never tested in a contest. I may try several variations of a routine...may even do a 6 sets of 5 so I get two sets of each grip width...

B True

Sounds interesting. Good Luck.