Needsize, spatts, someone help :)

[leatherface]

OK im starting a new 5x5 routine, here is what I would like to do.

Monday - Chest
Flat bench 5x5
incline Dumbell Press2 x 10
Flat Flyes 2x8
abs

Tuesday - off

Wednesday - Back/Delts
Deadlift 5x5
Military Press 5x5
superset - Chin Ups/Side Laterals 2 x 8-10
superset - Barbell Row/Upright Row 2 x 8-10
superset - Dumbell Row(1 arm)/(Either Bent Raises or Front raises) 2x8

Thursday - Bis/Tris
superset - Close Grip Bench 5x5/Barbell Curl 5x5
superset - Skullcrusher 2x10/Preacher Curl 2x10
superset - Lying Extensions 2x8/Concentration Curls 2x8

Friday - Legs
Squat 5x5
Box Squat 3x3
Leg Curl 5x5
Stiff Leg Deadlift 3x3
abs


Now, as for legs, im not a bodybuilder, mainly I want strength, although i dont mind size . But for my legs, I dont want any more size, just strength. Now for the barbell curls, im not sure whether to use a straight bar, or ez-bar. And wednesday, i may have too many exercises so, please criticize here . Also lets say my 1rp bench is, 235, what should i start out with for 5x5? Thanks

 

[leatherface]

It is going to be weird training each muscle group only once a week, compared to twice a week. I have done that for so long . Anyhow, still waiting for feedback !!

 

[st8k_lover]

Your 5x5 looks alot like the one I am doing. As for starting weight on your lifts,you might start with 80% of your one rep max and go from there. (235x.80 = 188) +/- couple lbs. As needsize has said in his post, start with a weight you can handle for all of your initial 5x5 reps, you can always add more weight later on.
Peace

 

[leatherface]

Ok thanks man, i guess my routine will do then I'll start with 75% of my 1rp for my 5x5's then. Thanks alot! any more comments are appreciated.

 

[BlkWS6]

You will love the 5x5. I went on it at the end of last summer and saw phenomenal strength gains. And everyone I have introduced the program too since then has seen awesome gains in a short period of time. Ask RusPa (member here) to post up the strength progress he made, it was nothing short of awesome in my opinion. (and I trained with him so his numbers are legit) My only piece of advise is to make the weight increments small each week. Those 2.5lb plates are going to become your best friends, but the end result is well worth it. Good luck, keep us posted!

 

[RusPA81]

Ask RusPa (member here) to post up the strength progress he made, it was nothing short of awesome in my opinion. (and I trained with him so his numbers are legit)

Ahh, your compliment makes me feel so warm and cozy inside. Anyways I agree, make sure you keep increasing in small increments. I got cocky and tried to make big leaps for a few weeks or I went up before I was suppose to and it didnt work. When I followed it was great. Bench press went from 295 for 5x5 to 350 5x5 in 4 months. I am now trying DC for something different, but I definately like this routine.

 

[leatherface]

actually i think im going to change it to this:

Monday - Chest
Flat bench 5x5
incline Dumbell Press2 x 10
Flat Flyes 2x8
abs

Tuesday - off

Wednesday - Bi/tri
superset - Close Grip Bench 5x5/Barbell Curl 5x5
superset - Skullcrusher 2x10/Preacher Curl 2x10
superset - Lying Extensions 2x8/Concentration Curls 2x8

Thursday -legs
Squat 5x5
Box Squat 3x3
Leg Curl 5x5
Stiff Leg Deadlift 3x3
abs

Friday -back/delts
Deadlift 5x5
Military Press 5x5
superset - Chin Ups/Side Laterals 2 x 8-10
superset - Barbell Row/Upright Row 2 x 8-10
superset - Dumbell Row(1 arm)/(Either Bent Raises or Front raises) 2x8

but is there enough work on wednesdays with only 3 supersets? and is there too much on friday? or is it good??!?