Quick Westside Question....

[JDarty6173]

I was just wondering if any of you Westsiders have tried a 5x5 approach to your assistance work? I was thinking about doing this for my Bench assistance work on JM Presses, Barbell Extensions, and Rack Lockouts. For instance tonight I did JM Press without bands for the first time in a couple months, and did 5x5 with my last set being 235x5. I was thinking of treating these like a true 5x5 program where I would start with a weight heavy enough to allow me to get something like 5,5,4,4,3 reps. And when I can hit all 5 sets at that weight with 5 reps then I would increase the weight.. I might also incorporate it into my lat work as well. Oh and I only hit "heavy" tricep assistance on DE Bench days, I go with higher volume on ME day, usually rolling dumbell extension or Tate Presses for about 5 sets of 10..


I know, I'm majoring in the minor things here, but it just seemed like it could be beneficial in for my heavy tri work.. Oh and for everyone who does JM presses, I highly suggest you start using band tension on these.. I have been for 2 months now with Doubled minis, and the last time I used Bar weight only I could only hit 160 for about 3. It was a really weak movement for me.. So the improvement was pretty significant for me, and I definitly credit the bands for this..

 

[natural-mike]

I actually do that.

However I made the mistake of doing 2 tricep movements for 5 x 5 and I quickly over-trained. Depending on if you are natural or not (which is none of my business) You should probably pick 1 movement for 5 x5 .

I like 2 movements so for each movement I do a 3(sets) x 5(reps)

So I total 6 sets, 5 would probably be better. I personally swear by this rep and set scheme because it is very easy to monitor progress.

I get good results from this, some would argue against it.

Peace,
Mike

 

[spatts]

I come close 2 days a week...6x8, 2 days a week 3x15.

 

[JDarty6173]

What I have up till now been doing is on DE Bench day I would work up to a max triple on either JM, Rack Lockouts, or BB Extensions. Basically working up the same as on a Max Effort exercise. Then I would go and hit 3 or so sets of Blue Band pressdowns for 10 Reps or so. Then on ME day I would do something similar to Spatts with 7x8, 6x10, 4x12 or some similiar higher rep work with Dumbells. I still want to stick with heavy Barbell Tri work on DE day just with the 5x5 principal to see if it will be more effective for me than working up to a Max double or triple.. Guess we'll see how it goes.

 

[natural-mike]

When you steer towards a 5 rep set, you should obviously be talking heavy weight here. I believe the 5 rep range builds some strength and some size. Its a great rep range for the "Best of Both World" types.

Good luck, keep us posted on your progress. You should definately add a little size also.

Mike

 

[JDarty6173]

Yeah I am definitly going to stay as heavy as possible on my 5x5 assistance work on DE day.. With weight that I can probably only get about 3 on the last couple sets.. Then once I can finish all 5x5 with say 225 on JM Press, then I will move up to say 245 the next time they are in my rotation..