5x5. Critique Please...

[SeanHolmz]

Monday: Back/Biceps
Deadlifts 5x5
Bent over rows 2x8-10
Weighted Pull Ups Till Failure


Standing Barbell Curl 5x5
Preachers 2x8-10
Cable curls 2x8-10

Tuesday: Chest
Dumbell Bench Press 5x5
Dumbell Incline Press 2x8-10
Flyes 2x8-10

Wednesday: Rest

Thursday: Legs
Front Squats 5x5
Leg Press 2x8-10
Hacks 2x8-10
Leg Curls 2x8-10
Calves On Leg Press Till Failure

Friday: Shoulders/Triceps
Military Press 5x5
Side Lateral Raises 2x8-10
Front Lateral Raises 2x8-10
Shrugs 2x10

Weighted Dips 5x5
Skull Crushers 2x8-10
Tricep Pull Downs 2x8-10

Critique.

 

[gettinlarger]

I think weighted pull ups are one of the best exercsises for you back. Use them as a better accessory, and ditch the pulldowns.

I don't think the crossovers are needed. A little redundant after doing flys.

Why not regular squats?

You have a good set up. Looks like you did some reading . Good luck on ther program bro.

 

[BlkWS6]

You may want to knock down your accessory work to only 2 exercises, I see that you have listed atleast 3 accessories for some of the body parts. For example, I really dont think you need to perfrom flyes and cable crossovers. I would personally do your 5x5 compound movement and then just add two accessories only for your 2 sets of 8-10 reps. Good luck!!!

 

[SeanHolmz]

I think weighted pull ups are one of the best exercsises for you back. Use them as a better accessory, and ditch the pulldowns.

I don't think the crossovers are needed. A little redundant after doing flys.

Why not regular squats?

Yea, now that I look at it, this routine may lead to overtraining. I'll drop the pulldowns and stick to the weighted pull ups. I'll be dropping the cable cross-overs as well. Regular Squats are too strenuous on my back so I substitute for Fronts. This is what I'm looking for, good solid advice. Thanks bros.

Also, Do you think I need Squats, Leg Press, and Hacks to hammer quads or should I drop Leg Press or Hacks?

 

[gettinlarger]

Too strenuous? What do you mean? Where does it hurt? What kind of pain?

Also, I'd do close grip bench press for tris and get rid of the pushdowns.

 

[Mike_Rojas]

Regular Squats are too strenuous on my back

Watch out - they won't let you get away with that here.

 

[SeanHolmz]

Hah, well I have had a bad lower back all my life. It's hard for me to keep good form on regular squats without my lower back being in too pain. What's wrong with front squats anyway, doesn't it hammer the quads more than regulars? My back is actually my strongest/best part but I just have a constantly sore lower back. I think I need to get it checked or get a massage or something. I'm just lazy about going to get things checked out though.

 

[SofaGeorge]

I think the volume you are doing is fine. It is about the same as what I am doing... and I'm seeing great results.

You appear to be a little light on hamstrings and traps... only 2 sets each... and I didn't see any forearm work noted.

 

[Citruscide]

I've been dying for back squat workouts for 4 years, and they hurt your neck!?!? If anything, get one of those pads they have around the gym... I've heard of people using them.

C-ditty

 

[SeanHolmz]

I've been dying for back squat workouts for 4 years, and they hurt your neck!?!? If anything, get one of those pads they have around the gym... I've heard of people using them.

C-ditty

Not my neck, my lower back. Thanks.

 

[Citruscide]

Not my neck, my lower back. Thanks.

Hmm.. .you might need to start up some deads or good mornings to start building up your lower back. I had much the same problem with heavier compound movements...

C-ditty

 

[SeanHolmz]

You appear to be a little light on hamstrings and traps... only 2 sets each... and I didn't see any forearm work noted.

I agree about hams and traps. I'll increase to 3 sets on each. Do you think I should add stiff-legged deads to my routine? I feel my forearms grow very well just from curls and deads. Grip is one of my real good strongpoints.

 

[Citruscide]

Hmm... you are already doing deads... and your lower back doesn't hurt from doing those? It might be necessary to look at your back squat form... to much leaning forward can probably cause some serious lower back pain... I know if I lean forward on the heavier weights, I can really notice it.

C-ditty

 

[SeanHolmz]

Yea, thanks citrus. I think I'll work on my form a little more and try to keep a more straight form in my squats. Tonight is my leg night so I will work on it in about 30 minutes. I'm fired up.

What about some more opinions on my leg volume workouts? Do you think squats 5x5, hacks, then leg press is too much?

 

[megad]

Monday looks a bit tough. I know that I wouldnt be able to make it through that. If I were you, I would atleast take out the cable curls.
Peace.

 

[needsize]

What about some more opinions on my leg volume workouts? Do you think squats 5x5, hacks, then leg press is too much?

Personally I only do the 5x5 plus 1 accessory like hacks, I prefer to do the minimum for legs that I can get away with.

One other comment on your routine, I'd kill the direct work for front delts, totally not necessary, you dont want them so strong they over power other bodyparts like chest, which will then make it hard to isolate them. They do get tons of work from overhead presses, bench, etc

 

[JOKER47]

Watch out - they won't let you get away with that here.

 

[SeanHolmz]

Well, I just got back from Legs and I can honestly say it was the best leg workout I've ever had. I did start off with regular squats. I went with 135 for 10 just to warm up. Then I decided to go lighter than what I usually do (205) just so I can get my form down. 185 5x5. It was great, by the 5th set on the 5th rep I could barely get it up but it went well. Although I don't think my form was picture perfect, I know it was a lot better than me with 205 on the bar. Then after that, I did 2 sets of 10 on leg press with 6 plates total on it. Hacks, did 2 sets of 10 with 110. Calves on leg press, 3 sets of 50 reps with 6 plates. Then leg curls, 3 sets of 10, 10, 9 with 100 on the machine. I can barely walk right now.

Thanks to all who gave advice, I'll try spread karma to all.

Oh, and Needsize, Just curious what should I substitute for front delt work on shoulder day? Also, I feel legs are my most lagging bodypart so don't you think squats, leg press, hacks would be good? Or am I still risking overtraining?

Thanks.