Just finishing up my 5 x 5 routine

[JslJsl22]

Just finishing up 10 weeks of my 5 x 5 routine....

Just wondering where do I go from here...

Ive been doing rows, bench, incline bench, squats and dead lifts.. Do you recommend me changing my exercises or amount of reps.... Please help with what you guys would recommend I would do from here..

thanks!!

 

[tehkevroy]

what your gain?

 

[JslJsl22]

Bump...

Anyone??

 

[tehkevroy]

what your gain?

.........

 

[TheOak84]

Try a wave loading routine, wsb, maybe some speed training. Then hit that shit again son

 

[DaveTSI]

i would take a week maybe even two, depending on how you feel, to recover and lift light. After that i would do as theoak84 stated and run a wsb cycle.

what were your starting and ending lifts

 

[TheOak84]

Personally, I would take a week off, do a short cycle of speed work, followed up by wave loading, which is great for building endurance and strength, take another week off, and start 5x5 again. By short cycle, i mean 3-4 weeks. Remember building strength and size is a life long process and way of life. So, continue on and enjoy it.

 

[JslJsl22]

TheOak,

Thank you very much for your advice.... Do you have a specific site that lays out the entire routine in depth?? I've been floating around google looking for it, but if you had a link with a little more info on it, that would be great.

Again, thanks for all your help... much appreciated!!

 

[TheOak84]

TheOak,

Thank you very much for your advice.... Do you have a specific site that lays out the entire routine in depth?? I've been floating around google looking for it, but if you had a link with a little more info on it, that would be great.

Again, thanks for all your help... much appreciated!!

For some reason T-nation is down... Weird. Ill try to give you some insight from memory, and from what ive done.

Its a workout where you basically alternate between 2 different volumes/loads, or 2 different workouts basically. A basic squat wave loading workout would look like, assuming you have a 300 pound squat:

210x6 (70% 1RM) A
270x1 (90% 1RM) B
225x6 (75% 1RM) A
275x1 (92% 1RM) B
240x6 (80% 1RM) A
280x1 (94% 1RM) B

I kept the breaks between sets 1 min for as long as i can, then 1.5, and 2 mins. Or, you can just keep them 2 mins.

This is just a basic idea, you can manipulate it anyway you want. You can keep workout B at 95% the whole time, and jump up on workout A, or vise verse. Its typically 6 sets, and trust me, youll be dead by the 6th set. If its too easy with those %'s decrease the rest time, itll be more effective.

Use this type of workout for squats, presses and deads. I would do:

Squat - wave loading
chins - 3x8
light cleans
misc muscles - traps, calves, biceps - if desired

A press of your choice - wave loading
heavy triceps - 4x6
grip work
heavy abs

Deadlifts - wave loading
rows - 4x6-8
light box squats
light pressing - military, 1 arm press

Thats just an idea.

 

[TheOak84]

Heres that link http://www.t-nation.com/readArticle.do?id=579577

 

[JslJsl22]

The oak.... what speed training would you do and how long would you do it for before the wave training and then 5 x 5 again

 

[TheOak84]

The oak.... what speed training would you do and how long would you do it for before the wave training and then 5 x 5 again

I would do explosive box squats, power cleans and speed bench. if you can get some bands or chains for the pressing that would be very helpful. Try 4 weeks. 50% of youre 1RM @ 3x10. Aim for 1-1.5 seconds per rep. 30-45 seconds of rest between sets.

 

[JslJsl22]

I would do explosive box squats, power cleans and speed bench. if you can get some bands or chains for the pressing that would be very helpful. Try 4 weeks. 50% of youre 1RM @ 3x10. Aim for 1-1.5 seconds per rep. 30-45 seconds of rest between sets.

Thanks.... I am starting today...

How many days a week? 4?

and for the 4 weeks.... do I keep the same 3 exercises at the same weight??

Thanks!

 

[TheOak84]

Thanks.... I am starting today...

How many days a week? 4?

and for the 4 weeks.... do I keep the same 3 exercises at the same weight??

Thanks!

I would stick with relatively the same weight, because you will get stronger just from the 4 weeks, and you get faster, and we all know force = mass x acceleration. Its kinda like sprinting. After youre done with all this, say in 16 weeks, I would go on an 9 week speed routine, with bands/chains.

you can do 3 weeks of 3 different exericses rotating each, like, cleans, hang pulls, speed deads with chains. 3 weeks of each. The same for squats and bench press.

That is depending on how you like just the 4 weeks.