5x5 without squats?

[pong21]

Would I be able to run the single factor 5x5 without squats? Or will that mess everything up.

I hurt my left knee pretty bad in the summer and it is still healing. Not even sure what I did to it. I can do light cardio only on an elliptical machine. So putting a ton of weight on it hasnt even crossed my mind.

So I was wondering if running the single factor without squats for the time being, ruin anything in the program?

Or is there another program that would help me out better?

Goals are to get stronger and bigger.

age:19
weight:188 (down from 240, big cut, lost a ton of fat and some muscle too)
height:5'11
bf: 13-15%??? dont know (can see top 4 abs when pulling skin)

 

[Protobuilder]

I'll be the first to say it -- the program is based heavily on the squat. If you can't squat, you take away the program's key component. Think about another program. Or "possibly" sub in another heavy leg movement. But that's a DISTANT second from what I understand.

 

[pong21]

Yeah, thought that was the kind of response I was going to get.

I'm going to just wait until the knee is ready then go with the 5x5.

thanks

 

[Madcow2]

Yeah, it's designed around the squat but if you're injured you do what you can do. I mean, the ideas behind core exercise frequency (or not 1x per week), load variation, and systematic progression are all very valid no matter what program you are running. You do the best you can. Use the template, borrow from it, whatever. But get better and heal up.

 

[pong21]

Yeah, it's designed around the squat but if you're injured you do what you can do. I mean, the ideas behind core exercise frequency (or not 1x per week), load variation, and systematic progression are all very valid no matter what program you are running. You do the best you can. Use the template, borrow from it, whatever. But get better and heal up.

thanks for the advise

 

[musketeer]

5x5 without squats?

That's like Hell without fire!

I don't see much point in getting into a 5x5 frame of mind until you are ready to do it properly. Right now you should be trying to get your body ready to do the 5x5 by healing and recuperating, not just doing the bits that you can do. Like Mc says you can borrow from it, but I can't see the same kind of results from a half program because it works because of the synergistic benefits of such a holistic stimulation of the entire muscle chain - squats being what ties it all together.

Perhaps you can concentrate all of your lower body efforts on your physio, and do the following routine to stimulate the upper body effectively without further stressing the knee:

Mon:
Bench 5x5
Supported T-Bar Row 5x5
Seated Cheat Laterals 3 x 8

Wed:
Seated Overhead Bar/dumbel press 5x5
Weighted Chins 5x5
Incline Dumbell Press 3 x 8

Fri:
Weighted Dips 5x5
Supported T-Bar Rows 5x5
Upright Rows 3 x 8

Tues/thur/Sat: lower body physio (and swimming)

I'm no 5x5 expert, but what do you guys think about this routine?

 

[pong21]

That's like Hell without fire!

I don't see much point in getting into a 5x5 frame of mind until you are ready to do it properly. Right now you should be trying to get your body ready to do the 5x5 by healing and recuperating, not just doing the bits that you can do. Like Mc says you can borrow from it, but I can't see the same kind of results from a half program because it works because of the synergistic benefits of such a holistic stimulation of the entire muscle chain - squats being what ties it all together.

Perhaps you can concentrate all of your lower body efforts on your physio, and do the following routine to stimulate the upper body effectively without further stressing the knee:

Mon:
Bench 5x5
Supported T-Bar Row 5x5
Seated Cheat Laterals 3 x 8

Wed:
Seated Overhead Bar/dumbel press 5x5
Weighted Chins 5x5
Incline Dumbell Press 3 x 8

Fri:
Weighted Dips 5x5
Supported T-Bar Rows 5x5
Upright Rows 3 x 8

Tues/thur/Sat: lower body physio (and swimming)

I'm no 5x5 expert, but what do you guys think about this routine?

awesome, that is the kinda stuff I was hoping someone would post.

you think that version or something similar would get close results to the regular 5x5?

by close I mean, just get progressive results with the upper body lifts.

 

[musketeer]

I don't think that it will give the terrific gains that a regular 5x5 could, but I do think it would give as much results as possible given the current restraints that you have. Lets just see what the other guys have to say about what I'm suggesting though!

It's most important that the routine does not A: injure your knees further, B: allows you to give equal attention to your lower body physio.

I've been surrering from knee problems for sometime now, and wish that I had thought of a program like this a long time ago. My knees are now 'pretty good' so I'm able to do my own bastardised 5x5x which includes some oly lifts.

 

[Anthrax Invasion]

You could just run the original 5x5 without squats. You'll add size and strength to the lifts you train. Squats are great, but without them, you can still grow in the bench, deadlift, OHP, and row.