5 x 5 Routine

[Medicman669]

Can someone please post the specifics regarding the 5 x 5 routine..thnks

 

[keasbey]

woot somthing i can answer
/flex

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[ExtraMile]

Or use this, it workes out the exact weight and core work for you to do by putting in your 5rep maximums

5x5 Calculator

 

[keasbey]

gotta be one uppin a brotha eh?

 

[ExtraMile]

eh? =S

 

[skaman007]

im doing needsizes 5x5,,,,5x5 on compounds same weight each set ,increasing each week,then when stall on 5x5 hit 5x3 or 3x3 for few weeks,.adding on 2 isolation exercises on the end ,2x10reps,.example chest,,,bench press 5x5,,,incline press 2x10,,,dips 2x10,,,then after 8weeks or so i will do for chest,,,weighted dips 5x5,bench press 2x10reps,flies 2x10reps,,,i think this routine incorparates slow and fast muscle twitch fibres in one workout,.

 

[Elementality]

So you find one bench weight after warming up and do 5 sets of 5 reps with it?

 

[skaman007]

yep,,,i found my 5rep max bench and started at 75 per cent of that for first week of 5x5 ,so my max for 5reps was 110 kg,i started first week on 85kg 5x5,was easy,next week upped it to 90kk 5x5 easyish,then 95kg,getting harder,all the way up to week 6 when i just made 5x5 with 110kg,now im doing 3x3 with 115kg,and so on increasing till i cant get 3x3,.then i will have week off and swith over my 5x5 compund exercise,.
heres my routine,.
tuesday;chest and tricep
flat barbell bench press 2x light warm ups,5x5
incline dumbell press 2x10-12repss
dips 2x to failure with bodyweight
skullcrushers ez bar 5x5

rope pushdowns 3x10 -12
thursday;;;back ,biceps

weighted pullups 5x5
one arm dumbell rows 2x10-12
pulley rows 2x10-12
ez curls 5x5
hammer curls2x10-12
preacher curls 2x10-12
saturday;;shoulders,legs
militiary press 5x5
side lat raises2x10-12
front deltraises 2x12 reps.legs i just blast for 30 mins after shoulders 10 reps
i like it cos its only 9 sets per bodypart ,and hits the slow and fast muscle twitch fibres,.
seeing great gains on it ,.