5x5 Workout - Rate/Slate it

[sycv]

Hi.

Opinions on a 5x5 workout please.

Monday
Bench press
Bent over row
Squat
Deadlift

Wednesday
Barbell curls
Reverse barbell curl
Pull ups
Deadlift

Friday
Front squat
Incline bench press
??
??

What would you add/change? Its pretty rough guide, nothing is fixed. Cardio inbetween days + on sat.

Thanks

 

[DaveTSI]

This is what i would recommend

M:
Flat Bench 5x5 heavy weight
DB press 3x10 moderate/light
BB Rows 5x5 heavy
Squat 5x5 heavy
2 exercises/2 working sets each for bis/tris light
2 exercises for abs/core

W:
Deadlift 5x5 heavy
Standing Military 5x5 heavy
Upright Rows 3x8 moderate/light

F:
Closegrip Bench 5x5 moderate/light
Low incline DB press 3x10 moderate/light
Squat 5x5 light
Widegrip Pullups 5x5 add weight you can do your bw easily
2 exercises/2 working sets each for bis/tris light
2 exercises for abs/core

this is basically what i do when training without my equipment for competition. it will strengthen your core to the max and all your compound lifts will explode. every two to three weeks scale the weights back for a week when you feel you need a break and get plenty of rest and food in.

If you have any questions at all bro dont hesitate to PM me

 

[[CinnamonBuns]]

This is what i would recommend

M:
Flat Bench 5x5 heavy weight
DB press 3x10 moderate/light
BB Rows 5x5 heavy
Squat 5x5 heavy
2 exercises/2 working sets each for bis/tris light
2 exercises for abs/core

W:
Deadlift 5x5 heavy
Standing Military 5x5 heavy
Upright Rows 3x8 moderate/light

F:
Closegrip Bench 5x5 moderate/light
Low incline DB press 3x10 moderate/light
Squat 5x5 light
Widegrip Pullups 5x5 add weight you can do your bw easily
2 exercises/2 working sets each for bis/tris light
2 exercises for abs/core

this is basically what i do when training without my equipment for competition. it will strengthen your core to the max and all your compound lifts will explode. every two to three weeks scale the weights back for a week when you feel you need a break and get plenty of rest and food in.

If you have any questions at all bro dont hesitate to PM me

dave
as with the 5x5, is this straight sets or ramped like madcows?

 

[ScMc]

What Dave said looks good but I would add squats in on wednesday. Squats 3x/Week for the win.

 

[DaveTSI]

dave
as with the 5x5, is this straight sets or ramped like madcows?

straight sets

 

[cmarcell]

Hi.

Opinions on a 5x5 workout please.

Monday
Bench press
Bent over row
Squat
Deadlift

Wednesday
Barbell curls
Reverse barbell curl
Pull ups
Deadlift

Friday
Front squat
Incline bench press
??
??

What would you add/change? Its pretty rough guide, nothing is fixed. Cardio inbetween days + on sat.

Thanks

I'm not really sure I get this workout at all. IMO, if you're going to run the 5x5, run the linear 5x5 on Madcow's website (sorry if that has been stated already, I didn't read all the posts).

Day by day analysis:
Monday: Too much stress on the body. There is no way you are doing heavy deadlifts and heavy squats on the same day.

Wednesday: Now this is the day I really don't get. Reverse barbell curls? You don't need them. Throw them out. In a workout with this few exercises, you want the most compound exercises as possible (except for possibly the Friday workout). Also, deadlifting again? No. Once a week is plenty. Right now I prefer once every other week. Twice a week is a lot of stress on the body.

Overall: Deadlift once a week. Squat 3x a week. But Wednesday is light squats or front squats. Just follow Madcow's 5x5.