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5x5 for leg day....
- Thread starter gymtime
- Start date
gymtime
New member
needsize said:
Okey dokey...how's this look:
Squats 5x5
Press 2x8
Lunges 2x8
Curls 2x8
Backlash - I recently switched from SLDLs to lunges just for a change up and have been having good luck with them. So I'm gonna stick to that for a while. Plus I'm doing regular deads on back day, so I should be ok.
gymtime
New member
JOKER47 said:
Personally, I never got much from curls. I get lots more from pull-throughs and GHR's. I would sub one of those for the curls, and keep the same set and rep scheme.
But that's just me.......
Joker
WTF??? A serious response to one of my threads???? No snide comments about Geritol or my trusty aluminum walker???
Who the hell are you and what have you done with the real Joker??!!!
gymtime said:
WTF??? A serious response to one of my threads???? No snide comments about Geritol or my trusty aluminum walker???
Who the hell are you and what have you done with the real Joker??!!!
Just showing the occasional respect for my elders.......EXTREME elders.........
Besides, it's fun to confuse the elderly every now and then.......
Joker
gymtime
New member
needsize said:
Just got in. The 5x5 on squats is tougher than I thought. I picked a slightly higher than average weight to start out with. That last set was not easy. Definitely looking forward to next week, and trying this with chest and arms on saturday.
I like doing weighted lunges as a change up. They never fail to make my hams and ass sore (control yourself Joker
). I did 180 lbs on the Smith for 2x8. Figure I'll add 20lbs to the squat next week and go from there.
Backlash
New member
20 pounds is a lot to add on the 5x5 program, especially if it was pretty tough for the very first workout. You'll move your plateau further off if you just add 10 pounds (better is 5) each week. Especially for stuff other than squats and deads adding only 5 pounds allows you to use a progressive load for much longer...
D
Debaser
Guest
gymtime said:
If that's not enough you're not working hard enough...I would drop the leg press and do SLDLs rather than lunges. What are 2 sets of leg presses going to do for your legs that squats neglect? If you feel like doing more for your legs after squats, then you're not doing them right. For legs I either do 2 sets of 5 (not including warmups) or 1 set of 20 breathing squats. Either one (especially the latter) leaves me lying on the floor for awhile.
The squat is the single most productive movement out there. They should be worked hard and with all of your focus.
the leg press is just a means of hitting slower twitch fibres with higher reps. I've never liked hihg rep squats myself, especially not after doing heavy low rep ones, as its hard to maintain form through a high rep set of squats. And if you mess up your form squatting you could be in for one hell of an injury
D
Debaser
Guest
I gotcha, why 8 reps though? To hit the different fibers wouldn't 12+ be preferable? 8 just seems awfully close to 5.
I find starting with the heavy 5 reps, then finishing with 8-10(I do aim for 10 but the minimum is 8), seems to stimulate me to growth. I also like to finish that last set with some high intensity stuff, ie, hit failure on leg press, pull a few plates then go to failure again....
