Tweak my 5x5

[buddhabuilder]

I've been doing this 2 time a week periodizing program since may in 8 week blocks and I have never had such good work outs. Flat out struggle in the gym and plenty of soreness afterward. I'm moving into a 4 week 5x5 routine, which I have never done, so I'm looking for some feedback. I will follow this routine with 8 weeks of reps more geared to growth. 49 years old, 6'2", 230 pounds. Diet right on. Into my 3rd week pct after a mild 6 week halo/epi cycle. Thinking of doing my first test cycle starting in December.

Everything here is 5x5's + 1 set 10-12 unless noted. I've seen it recommended to do warm up sets then taking the first set to failure, followed by dropping the weight just enough to keep one rep in the chamber. Your thoughts.

Day 1
Squat
SLDL
Leg Press
Leg Curls 3/12-15
Extensions 3/12-15
Calves Varied

Day 2
Incline Bench
Flat Bench
Wide pull down
Underhand cable row
Smith machine OHP
Bicept ez curl 2/12-15
Tricept scull crushers 2/12-15

Day 3
Abs

Day 4
Dead Lift
Leg Press
Extensions 3/12-15
Curls 3/12-15
Calves Varied

Day 5
One arm DB row
Cable chin
Incline Bench
Flat bench
Smith machine OHP
Decline bench alt DB curls 2/12-15
Kick backs 2/12-15

Day 6
Abs

Day 7
off

 

[NoFatChicks91]

Well it looks pretty good overall but I've got some suggestions for day 1 primarily. I ditched the leg extentions in my routine and leg curls. I've actually gotten really good results from squatting first, deadlifting, front squats, then stiff leg deadlifts. I feel like after giving my all on deadlifts it helps really wear down those hamstrings by the time I get to SDLS.

Regardless of order though my point would be I think you need to add in deadlifts and front squats.

I've also had good results from hitting flat bench, incline, and then decline. After your chest is torn up you can still hit that decline and tear it up even more! Just some suggestions brother I do not consider myself an expert

 

[zedhed]

I've been doing this 2 time a week periodizing program since may in 8 week blocks and I have never had such good work outs. Flat out struggle in the gym and plenty of soreness afterward. I'm moving into a 4 week 5x5 routine, which I have never done, so I'm looking for some feedback. I will follow this routine with 8 weeks of reps more geared to growth. 49 years old, 6'2", 230 pounds. Diet right on. Into my 3rd week pct after a mild 6 week halo/epi cycle. Thinking of doing my first test cycle starting in December.


Everything here is 5x5's + 1 set 10-12 unless noted.



Bro that workout it way way too much for a 5x5. Really about all your gonna do on this is not much. I dont mean to be a turd about it but thats how I see it bro.

If you really want to do a very tried and tested 5x5 then try this one.
This is from Strong Lifts program.

Workout A
BBL Squat
BBL Flat Bench Press
BBL Bent Over Row

Workout B
BBL Squat
BBL Dead Lift
BBL OHP

You do A on Mon, B on Wed and A on Fri. Workout 3 days per week.
Now in the beginning this is gonna be way too light for you so just add sets. What this part of the program does for you is to get your connective tissues ready for the killa workouts that are on the way.
You add 5 Lbs to ever lift every week except Dead lifts. There you add 10 Lbs.
For this program to work you must eat BIG!
Let me know your thoughts bro and believe me, if you do this for the duration, 12 weeks, you will be amazed at your results, both in how you look and the weights that your lifting.



Day 1
Squat
SLDL
Leg Press
Leg Curls 3/12-15
Extensions 3/12-15
Calves Varied

Day 2
Incline Bench
Flat Bench
Wide pull down
Underhand cable row
Smith machine OHP
Bicept ez curl 2/12-15
Tricept scull crushers 2/12-15

Day 3
Abs

Day 4
Dead Lift
Leg Press
Extensions 3/12-15
Curls 3/12-15
Calves Varied

Day 5
One arm DB row
Cable chin
Incline Bench
Flat bench
Smith machine OHP
Decline bench alt DB curls 2/12-15
Kick backs 2/12-15

Day 6
Abs

Day 7
off

Good luck bro and if you decide to do this it would be gr8 if you would make a log.

 

[buddhabuilder]

This looks intense. How do you choose your starting weights? What are the rest times, and what routine would you follow it up with.

 

[buddhabuilder]

Alright, I checked out the web site. The idea of this method definitely pushes me out of my comfort zone, which I have learned from experience means I am sure to grow as a person, and in this case physically as well if it is all-a-that. So, yes, I'll start it on Monday, and blog it too. I have a thing about going to the gym 5 days though, do you think it would be alright to do 40 minutes of moderate cardio on Tuesday and Thursday? I haven't used a belt or straps in years, but I guess I'll be needing them before long.

 

[zedhed]

Good for you bro. Im certian that you are really gonna love the results that you will get from the SL 5x5.

Bro the thing about cardio is that if you 80 mins per week you arent gonna grow on the 5x5. Once you get to midway in the program your bod is really gonna need those days for rest and to rebuild. Thats the thing peeps just dont get. When you are lifting all out for 5 sets of 5 reps you are really kicking your ass bro, not only your muscles but your CNS as well so your bod really needs that time to recoup. I would say NO to the cardio. If you feel that you must do something then I would casually walk over hilly teraine or do some very leisurley swimming. I would do this more as an active recover then cardio tho.
Also remember that you really need to eat BIG to get the benefit from this program. Thats another mistake that peeps make too often.
As for your starting weights, put up your numbers in the following plz,
Flat bench
Back Squat
OPH and Dead lift

I will help you on those.
Best regards and good luck bro.

 

[buddhabuilder]

Thanx for your posts. I'm starting to get excited about this approach. I went to the web site and have no problem with the starting numbers over there.
Dead Lift 95 lbs.
Barbell Row 65 lbs.
Everything else the weight of the bar 45 lbs.

I did stretching exercises today to get ready. Because I allowed myself to become a little muscle bound I was having trouble putting the bar on my traps while holding it with both hands, but I'm already getting some movement, and was able to do some good mornings. I've never spent much time with free standing squats due to an old motorcycle injury that limits movement in my right ankle, but I won't let that get in my way. I recently got to 245 for 8 reps on Dead Lifts with good form and no belt after only doing them for 8 weeks. Mystically, it looks like this is just the right approach for me right now. I'm just starting a Ramones cover band, so I can focus on that the 2 days I'm off the gym.

Thank You for the guidance. I really love this web site.

Watch my Blog!

 

[NoFatChicks91]

Good luck on the 5x5 program dude get in there and punish that shit!