5 day split?

[JKurz1]

Is there any variation of 5x5, 3x5 etc that anyone reccomends trying that can be finagled into a 5x a week routine? 2 on 1 off?

I know I asked this before, but wanted new opinions and to be honest, I can't find the old ones...everything works, nothing works forever.

 

[JKurz1]

something like this look solid? How could you toss in another day?


Day 1: Chest and Delts

Bench Press 5x5 (ex: 135x5, 185x5, 225x5, 315x5, and 365x5)
Incline dumbbell press 3x8
Weighted Dips 3x8 *

Jerk and Press 5x5
Side laterals 2x12

Day 2: Legs

Leg Extensions 2x15
Squats 5x5
Stiff leg deadlifts 3x8
Heavy dumbbell lunges 3x6
Standing calf 3x12
Seated calf 3x8

Day 3: Back

Chins 3x max reps or Pulldowns if you are too weak or heavy to do chins
Reverse grip barbell rows, Yates style 3x8
Rack Deadlifts 5x5 **
Barbell Shrugs 3x6
Reverse flyes 2x15 ***

Day 4: Arms, Abs and other crap

Standing barbell curl 3x8
Reverse grip bench on smith 3x12 ****
Preacher curls 3x8
Skull crushers 3x12
Crunches
Full body stretching

 

[Guinness5.0]

Dude, '5x5' as a program is not a set/rep scheme. The whole point is that it's not a bodypart split. Just doing 5 sets of 5 reps on your lifts is not doing 'the 5x5' or whatever you want to call it.

 

[JKurz1]

understand bro....I just wanted to create a nice 5 day with heavy compound movements

 

[Tweakle]

wanted new opinions and to be honest, I can't find the old ones

the old opinions were that 1 you're overtraining and that 2 no, 5 days a week is ridiculous on a 5x5 strength based routine.

 

[JKurz1]

ok....it's been a month with limited cardio and 2 rest days......i have not been overtraining, yet I most certainly WAS....

I just like 2 on 1 off........tis all, if it doesnt work, it doesn work....

 

[anotherbutters]

something like this look solid? How could you toss in another day?

Just admit to the fact that you're addicted to working out, not to getting results.

 

[Guinness5.0]

Just admit to the fact that you're addicted to working out, not to getting results.

I thnk you pegged it. This guy is nuttier than squirrel turds.

 

[JKurz1]

I'm def. addicted. if I didn't want results you invalid I wouldn't be wasting my time inquiring on so many training regimines.

2 on 1 off is a perfectly sane and solid routine....i want to incorporate the 5x5 mass principle with the 6 to 10s to.

as core lifts
chest flat 5x5
back deads 5x5
off
deltstrps cleans 5x5
arms straight bar n close grip 5x5
legs squats n stiff leggs 5x5
off

then add in the flys raises curls etc.....seems ideal

 

[Guinness5.0]

if I didn't want results you invalid I wouldn't be wasting my time inquiring on so many training regimines.

But you're so gaddamn stupid that you can't even grasp the programs that are spelled out in detail on the board. How many posts do you have in the big 5x5 thread yet you STILL don't get it???

2 on 1 off is a perfectly sane and solid routine....i want to incorporate the 5x5 mass principle with the 6 to 10s to.

Based on what logic? Does this take into account where YOU are in your training or ths this an arbitrary recommendation of some 'hyooge' dude you know who said it was great?[/QUOTE]

.....seems ideal

Again, base on WHAT REASONING????

 

[blut wump]

If you want to work a 2on-1off then consider a push-pull or upper-lower split or another common one was legs/back/biceps and chest/shoulders/triceps. Take a heavy and light day for each.

My own preference was to think of it as a split of upper and posterior chain with quads.

Do one major exercise with a lesser exercise and two minor exercises. Don't go to failure on the major or lesser or you'll burn out in short order. As with any program worth considering, keep adding weight at your chosen rep range or ranges and work for progress. You might also need to switch exercises in and out over time.

If you really want to get serious, go Westside.

 

[blut wump]

I'd never have a day I thought of as "arms, abs and other crap". They should be mingled in with the real lifting days. If you just absolutely have to be in the gym to feel sane then get a weekend job there as a cleaner or something. At least the time spent will then be productive.

 

[Guinness5.0]

If you just absolutely have to be in the gym to feel sane then get a weekend job there as a cleaner or something. At least the time spent will then be productive.

Classic.

 

[Lone Trooper]

ok....it's been a month with limited cardio and 2 rest days......i have not been overtraining, yet I most certainly WAS....

I just like 2 on 1 off........tis all, if it doesnt work, it doesn work....

You have to be the DUMBEST PERSON EVER!

How do people like you not get weeded out!?

I will be Emperor, and I will torture you until you beg for death. You are so fucking worthless. Were you dropped on your head a fucking fetus? Did your parents mix something toxic into your baby formula? Seriously. I don't get you. You're the same as when I started here.

Go. The. Fuck. Away.

 

[anotherbutters]

If you just absolutely have to be in the gym to feel sane then get a weekend job there as a cleaner or something. At least the time spent will then be productive.

 

[JKurz1]

If you want to work a 2on-1off then consider a push-pull or upper-lower split or another common one was legs/back/biceps and chest/shoulders/triceps. Take a heavy and light day for each.

My own preference was to think of it as a split of upper and posterior chain with quads.

Do one major exercise with a lesser exercise and two minor exercises. Don't go to failure on the major or lesser or you'll burn out in short order. As with any program worth considering, keep adding weight at your chosen rep range or ranges and work for progress. You might also need to switch exercises in and out over time.

If you really want to get serious, go Westside.

Do you need a partenr for Westside?

If you were to make a 2 on 1 3 on 1 off routine, what would it look like?

 

[Guinness5.0]

Do you need a partenr for Westside?

Your man-friend will be able to help you grunt those smith squats out.

If you were to make a 2 on 1 3 on 1 off routine, what would it look like

It will look like a steaming pile of dogshit once you get a hold of it. It's not a bodypart split and is therefore way over your head

 

[JKurz1]

thanks bro amazed how cruel when we are supposed to bros......i might as well end my mysery.

 

[Guinness5.0]

i might as well end my mysery.

Just read the damn programs and stop changing them into somethig they aren't. No need for dramatics.

Why do you ask questions when you know damn well that you're going to modify it into some flex magazine routine anyway? Either run them or don't. If you change WSB in to some '2 on, 1 off, 1 on 1 off' or whatever, it ain;'t wsb. Get it???

 

[blut wump]

OK I'll bite since my wife has me sitting around for a little while.

Sets x Reps

Mon
Front squats 5x5
Good Mornings 8x3
Pullthroughs 3x10
Hypers 4x10

Tue
Bench 5x3
BB (Pendlay) Row 5x5
MP 4x8
Close Grip Bench 3x10

Wed
Off

Thur
Gay arm day or "arms, abs and other crap"

Fri
Squats 5x5
Deadlifts 3x5
GHR 4x8
Rev Hypers 4x10

Sat
MP 5x5
Bench 3x8
Chins 4x8
DB Row 4x8

Track the main and secondary exercises week to week striving to improve weight on the bar. You will overtrain on this and when you feel it hitting you should drop the two assistance exercises and reduce reps and/or sets on the main two exercises for one or two weeks. After a while, swap in fresh exercises.

Note that this was just off the top of my head. The variations are pretty much endless.

 

[ole farte']

blut wump ................."gay arm day" ..............LOL

 

[Lone Trooper]

thanks bro amazed how cruel when we are supposed to bros......i might as well end my mysery.

AHHHHHAHAHAHAAHHAHAHAHAHAHAHA

HAHAHAHAHAAAAAAAAAHAHAHAHAHAHAHA

AHHHHHHHHH HAHAHAHAAAAAAAAAAAAAHAAAA

Maybe you shouldn't be worrying about training, since you fail at that anyway you stupid fuck! Someone needs to lean dem 'n' edukaytion!

 

[JKurz1]

you've never made a typo? trust me you don't want to resort to education junk....trust me.

 

[Lone Trooper]

you've never made a typo? trust me you don't want to resort to education junk....trust me.

Oh, but I do, you silly, stupid bastard.

 

[JKurz1]

are you making high sixes with a cpa cfe and mt? graduate from Brown Business School? Board of Directors for Case Western? if so...ill shut up.

 

[blut wump]

While you're having your little spat with LT, taking some time out to offer thanks for my effort wouldn't be misplaced.

 

[Tweakle]

hows dem watery abs coming along JK?

 

[JKurz1]

thnx blunt

 

[blut wump]

Don't mention it.

 

[Lone Trooper]

are you making high sixes with a cpa cfe and mt? graduate from Brown Business School? Board of Directors for Case Western? if so...ill shut up.

Are you?

I can make up professions too. I don't though.

Are you Emperor of Earth? No? Then let me stitch your lips shut, bitch.

 

[JKurz1]

why would I have any reason to me bullshit? You started with me and everyone knows this isn't my style.

I'm here to learn to assist others and to conquer 200lbs by the end of 07. not to get into these dumb slam fests. I'm done. good luck with whatever your goals are. ill get to mine.

 

[Lone Trooper]

why would I have any reason to me bullshit? You started with me and everyone knows this isn't my style.

I'm here to learn to assist others and to conquer 200lbs by the end of 07. not to get into these dumb slam fests. I'm done. good luck with whatever your goals are. ill get to mine.

No you won't, because you had this same goal in '02 and you still haven't changed, you stupid bastard.

Quit now, you're nothing.

why would I have any reason to me bullshit?

Nice one, by the way. Fucking moron.