5x5 extra work

[donny43]

Am starting madcows version of the 5x5 DF for the 1st time. Have been lifting for over 5 years now.
What do people think of putting in Glute ham raise (machine) after squats on the monday and friday. Rep ranges would be 5x5 and 1x5 same as the other exercises.

 

[blut wump]

The way I tend to look at extra work in the 5x5, in general, is that it's likely to take away from your overall recovery ability. If you have lots of energy to spare then work harder at the core lifts since they are what drive your progress during the program.

I've found that I have a little spare during the first couple of weeks and I'll throw in some Power Shrugs or some arm work. When I reach the heavy loading weeks then everything I have goes into the core lifts. The workout start to drag out to 1.5-2 hours and there's little left for any extra work.

Since this is your first run of the 5x5, I'd suggest that you mess with it as little as possible. On a successive run, you'll have a better idea of your tolerances to the workload and can customize to your heart's content.

 

[Guinness5.0]

I'll second that. If you're new to this type of training it'll be brutal. Weeks one and two won't eb too bad but once you get to week three you'll be glad you didn't mess with it.

IMHO b/t squatting 3x/week and performing 25 working reps of deads, you liksly won't benefit from adding GHRs unless you've got some serious tolerance for workload.

 

[Micker]

I wouldn't add more leg work to the 5x5. Doing squats 3 times a week and heavy deadlifts, your legs will be pretty loaded. I guess you could throw in a couple sets of calf raises on one day if you wanted.

I would also recommnd that you start light for week one and adjust the weights from there, as this is your first 5x5. You don't want to be near failure on any set in week two. Set some resonable goals for week 4 and 9. Plan each week to lead you to those goals. If you think your goal is too modest or too high, then adjust you rit slightly. Try to make it so that you hit your 5 or 3 reps, but you have about a half rep/rep left in you. On week 9, ideally, you want to do 3 with the last one just at failure.

This is my view of the 5x5 and I think it will make it more enjoyable. Failing to hit your reps early will be mentally/physically draining. Going up every week in weight provides a lot of postive reinforcement. Even though you will be dying to max out or see what your real max for 3 will be, have patience. Follow your program and by week 9 hopefully you will be very happy at the results.

 

[blut wump]

It's better to aim for your targets in week3 rather than week4. You can always repeat in w4 if needs be but ideally, assuming you make your old maxes in w3, go higher than ever before. Similarly aim for new low-rep maxes in w8 and beat them in w9 or even try to better them a little in w8.

 

[Madcow2]

Am starting madcows version of the 5x5 DF for the 1st time. Have been lifting for over 5 years now.
What do people think of putting in Glute ham raise (machine) after squats on the monday and friday. Rep ranges would be 5x5 and 1x5 same as the other exercises.

The generic answer is no way for most people. If you are a serious lifter with a very developed work capacity (which is very very few people on these boards). You could very likely add extra work like that. Just keep in mind your are squatting 3x per week and deadlifting for volume 1x and the weights get heavy fast. It's also better to get 80% from a program than blow it out and get 10% for your effort.

So I'd recommend not doing it but if you feel you meet the classification above (and keep in mind it would be someone I consider to have a developed tolerance for workload not what some BBer might) you could try it. A happy medium might be 2 sets of 10 on M/W at the end by feel fairly light (not to failure) and regulate as you go and drop if need be. Another option would be lighter pulling (clean pulls or power cleans) on Wednesday and G/H after that. Or less pulling 3x5 in the dead and G/H got 3x5.

Some ideas and cautions.

 

[donny43]

Thanks for the feedback. Ive decided not to muck with it and just do it as laid out as my work capacity would not be that advanced.(I had groin surgery 3 months on both sides and have just completed a Korte 3x3 run getting with not so heavy squats getting my groins back to a painfree heavier squat) I will build this for the future.
I am starting this program today. I will keep you informed of my progress in a brand new thread.

 

[Madcow2]

Sounds good. Ways to tweak workload can come from additional work in the core lifts i.e. transforming both the M/F workouts the 5x5 with straight set weight or extra work. Maybe that would be ramped weight for 2 sets and straight weight for 3 sets for a total of 5x5 at the midpoint. Adding other exercises is another way to drive total workload upward. If you can handle the Korte relatively well, pushing hard on all lifts when you are healthy. This is something to consider. I am very cautious because so many people with very little serious lifting experience seem to be running accross these programs. They don't make the connection that a program for a 'more advanced lifter' will result in a lot less gains for them and possibly quick burn out. The best program is what's right for them at the moment but you kind of have to default to cookie cutters on the web (with a lot of warnings) and hope they are interested enough in learning about this stuff to run with it.