My 5x5 adaptation views please

[bigmike1984]

Hi all ive recently started a 5x5 routine that i kinda put together myself
And just wanted to know what you all think , my goal is to gain strength and mass
Im currently 190lb 5foot 9 and 15 % b.f

So basically im following a four day bodypart split but for all compound lifts im using 5x5
Logging weight used and adding 2.5 kg each time i get back to the move
So once a week in this case , below is my typical week

Mon , chest

Flat bench 5x5
Seated bench 5x5
Incline bench 5x5
Close grip bench 5x5
1x tricep isolation exercise

Tue rest

Wed , back
5x5 close grip underhand pull downs
5x5 bent over row
5x5 weighted chins
5x5 deadlift
1x bicep isolation exercise

Wed rest

Thur shoulders.
5x5 military press
Rear delt cable flys
Side dumbell raise / super set light side cable raise
5x5 behind neck press (smith )

Fri rest

Sat legs
5x5 squat
5x5 hack squat
3x10 leg ext
Calves

Im eating a ton of food daily mostly clean ( not so much weekend )
Into week 5 and with the small increase in weights keep making the target weights
Should i expect big things ? Im curently not running a cycle
What should i do after this routine ehen it comes to an end

Thanks for reading

 

[freak220]

Looks good imho.
I would add something for hamstrings. Stiff leg deadlift, leg curl, glute ham raise.....

 

[freak220]

Maybe after a 5X5, mix it up. Sets of 8, 10. Key is usually don't let your body adapt.

 

[Evan Tipps]

Hi all ive recently started a 5x5 routine that i kinda put together myself
And just wanted to know what you all think , my goal is to gain strength and mass
Im currently 190lb 5foot 9 and 15 % b.f

So basically im following a four day bodypart split but for all compound lifts im using 5x5
Logging weight used and adding 2.5 kg each time i get back to the move
So once a week in this case , below is my typical week

Mon , chest

Flat bench 5x5 I would swap incline to start with it is a better chest builder imo.
Seated bench 5x5
Incline bench 5x5
Close grip bench 5x5
1x tricep isolation exercise

Tue rest

Wed , back
5x5 close grip underhand pull downs Would put db rows in here instead
5x5 bent over row
5x5 weighted chins Id do pullups over chins
5x5 deadlift
1x bicep isolation exercise

Wed rest

Thur shoulders.
5x5 military press
Rear delt cable flys
Side dumbell raise / super set light side cable raise
5x5 behind neck press (smith )

Fri rest

Sat legs
5x5 squat
5x5 hack squat
3x10 leg ext super set this with hammy curls and add in some straight leg deadlifts.
Calves

Im eating a ton of food daily mostly clean ( not so much weekend )
Into week 5 and with the small increase in weights keep making the target weights
Should i expect big things ? Im curently not running a cycle
What should i do after this routine ehen it comes to an end

Thanks for reading

Just my advice

 

[buddhabuilder]

Why didn't you do the SL 5x5 for 12 weeks. It would help you hit your goal.

 

[bigmike1984]

Why didn't you do the SL 5x5 for 12 weeks. It would help you hit your goal.

I just feel the volume suits me better and am hitting target weights every workout thus far , im quite sore post training and have enough rest and food i feel , plus hitting one muscle group leaves me feeling the area is adequitly worked .

 

[Frunsky]

Hey man I'm doing the same style workout but, I'm doing three compound workout w/ one isolation workout. Your workout looks tight, I have a thread check it out.