POST 5X5...what next

[ExtraMile]

Maybe you don't need to change the entire program...just tweak it.

yeah for example you could change shoulder press to incline bench, do DB curls and a differant tricep extension exercise on friday, switch to two sets of situps on wednesday into two sets of hanging leg raises. If you have the energy add 3 sets of chins on wednesday, do front squats on wednesday instead of ligth squats. Swap rows to power cleans

etc

 

[NOLOGY77]

Fucking Hell!!! after reading this thread I AM SO PUMPED WITH THE 5X5 that i am going to re-start it again today even though i said i will do some lighter work for a month or so

 

[ceo]

bump for an awesome thread.

 

[PickMe69]

B) You squat 1.5-2.0x bodyweight consistently, even when going ATF, you may (it's individual, depending on stance when squatting) develop imbalances between quads and hams. Even though going ATF and doing deads will work the hams, there's a chance you may want to add in something extra for the hams, but don't worry about that now. This is down the road, and probably won't happen. It's just the only downside I can really pick out, and it's not a very strong point.

I think this is what has happened to me. I do full range of motion, I lean forward a little more than I probably should be, but I have the bar rested so low on my back that its still parallel to my hip, i.e. the load is still on the pivot point. I weight 190 and squat 285x5 (this past week on my last set - deadlift 375x5) and I'm doing 5x5.

I did this last summer and developed a sciatica, and the same place is starting to hurt now... think 5x5 can lead to too much squatting?

 

[ceo]

I think this is what has happened to me. I do full range of motion, I lean forward a little more than I probably should be, but I have the bar rested so low on my back that its still parallel to my hip, i.e. the load is still on the pivot point. I weight 190 and squat 285x5 (this past week on my last set - deadlift 375x5) and I'm doing 5x5.

I did this last summer and developed a sciatica, and the same place is starting to hurt now... think 5x5 can lead to too much squatting?

Pretty sure if you read the whole thread you will find a very good solution to your issue.

The man himself (Glenn Pendlay) posted an excellent solution for you. I would recommend reading his entire post, and all the posts by madcow2 at least twice. Every other post you can read at least once.

http://www.elitefitness.com/forum/w...ng/post-5x5-what-next-435585.html#post5462522

An excerpt of one of the best posts ever on continuing training with the "5x5" style of training, and how to use a 5x5 for many years and still progress:

say youve been squatting 3 times a week. how about changing one of the workouts to front squat, hell you could change 2 of the workouts to front squat. i hate leg presses, but if you really wanted to, you could squat on monday, front squat on wednesday, and leg press on friday!!! if youve been doing only rows for back, change one or two of the workouts to chinups... substitute stiff legged deadlifts for deadlifts, change mondays workout to 3 sets of 8 for a month, change fridays squat or bench workout to 5 singles, etc, etc, etc.

ive even seen people who after a while on a 3 day a week program, switched to a 4 day split, doing squats and pressing exercises on monday and thursday, back and pulling exercises on wed and saturday. i dont see this as retreating from the principles of the 5 by 5 at all. you are STILL working your whole body, or very nearly so, every training day. squats work the back, they work everything... and deadlifts or stiff legged deadlifts work the legs, not as much as squats, but they still work them. this is in fact the favored program of mike stone, probably the best ex phys guy on the planet and former head of sports science at the olympic training center.

the important thing is to think thru the changes, dont make too many at one time, but make them slowly and steadily.

This is so simple it escapes 99% of lifters. Those 99% think they have to "constantly change" their routines to "keep the body guessing". That's the "Weider Confusion Principle" and like most Weider principles, it's crap.

 

[PickMe69]

CEO, thanks man, that is some good stuff, yah I didn't realize how old this thread was, should have read it more diligently.