Any 5x5 program suggestions?

[nycgirl]

I will be changing my routine in three weeks. Does anyone have any suggestions re: 5x5 routine I could do?

 

[The Shadow]

do search for a progam I put together called OLD SCHOOL

 

[*Bunny*]

do search for a progam I put together called OLD SCHOOL

is this it?

http://elitefitness.com/forum/showthread.php?t=108517

 

[The Shadow]

dunno....m on the other proxy...copy and past part of it

 

[*Bunny*]

dunno....m on the other proxy...copy and past part of it

EDIT
*found the wrong link*

 

[Miss24k]

I'm confused did NYC not ask for a 5x5 routine?

 

[Miss24k]

http://www.elitefitness.com/forum/showthread.php?t=376929&highlight=Madcow2+5x5+routine

 

[The Shadow]

Ok - new, more conventional program:

Monday -

Flat Bench 4 sets of 12-6 reps
Incline Fyles 3 sets of 10-12 reps(2 second pause on stretch)
Pec-dec or Cable Crossover - 3 sets of 10-12 reps (2 second hold on contraction)

Tues - Back

Chins 4 sets of 12-6 reps
Pullovers - 3 sets of 10-12 with 2 second pause on stretch
Straight-Arm pulldowns - 3 sets of 10-12 with pause on contraction

Wed - Legs

Squats - 3 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps with 2 second pause on contraction
Stiff-Deads - 3 sets of 12-6 reps with 2 second pause at stretch
Leg Curls - 3 sets of 10-12 with pause on contraction

Thur - Shoulders

Military Press 4 sets of 12-6 reps
Incline Lateral Raises 3 sets of 10-12 with 2 second pause at stretch
Behind the back side cable laterals - 3 sets of 10-12 with 2 second pause at contraction

Fri - Arms

Barbell/Preacher Curls 4 sets of 12-6
Incline Curls - 3 sets of 10-12 with 2 second pause at stretch
Concentration Curls 3 sets of 10-12 with 2 second pause at contraction
Dips 4 sets of 12-6
Dumbell French Press - 3 sets of 10-12 with 2 second pause at stretch
Kickbacks - 3 sets of 10-12 with 2 second hold at contraction


Pretty straight-forward. Post up if you have questions.

nope......


that is the change up routine......

 

[nycgirl]

Thanks everyone. Shadow, I couldn't find your program. I did find a link on another post for Eric Stone's 5 x 5 Peaking Program

Core Lifts: Squat, Bench, Deadlift
Week Core Lifts Assists
Week 1 5 x 5 @ 75% 5 x 5 4 x 12
Week 2 5 x 5 @ 77% 5 x 5 4 x 12
Week 3 5 x 5 @ 80% 5 x 5 4 x 12
Week 4 5 x 5 @ 82% 5 x 5 4 x 12
Week 5 5 x 5 @ 85% 5 x 5 4 x 12
Week 6 4 x 4 @ 90% 4 x 4 4 x 10
Week 7 4 x 4 @ 91% 4 x 4 4 x 10
Week 8 4 x 4 @ 92% 4 x 4 4 x 10
Week 9 4 x 4 @ 93% 4 x 4 4 x 10
Week 10 3 x 3 @ 95% 3 x 3 4 x 8
Week 11 3 x 3 @ 96% 3 x 3 4 x 8
Week 12 3 x 3 @ 97% 3 x 3 4 x 8
Week 13 2 x 2 @ 100% n/a
Week 14 2 x 2 @ 102% n/a



Day 1: Bench, bench assists
Day 2: Squats, squat assists, upper back and core
Day 3: Light bench—5 x 2 @ 80%, bench assists
Day 4: Deadlift, deadlift assists, upper back and core

Bench Assists: Board press, band bench, close-grip bench, reverse-grip bench, weighted dips, DB press, incline press, decline press
Shoulders: front raises, plate raises rotator cuff
Squat Assists: Pause squats, band squats, front squats, split squats, 4-way hip
Deadlift Assists: Platform DLs, band deadlifts, rack pulls, barbell holds
Upper Back: lat pulldowns, DB rows, lat rows, pullups
Core Work: ab curls, back extentions, Russian twists, side bends

 

[The Shadow]

Thanks everyone. Shadow, I couldn't find your program. I did find a link on another post for Eric Stone's 5 x 5 Peaking Program

Core Lifts: Squat, Bench, Deadlift
Week Core Lifts Assists
Week 1 5 x 5 @ 75% 5 x 5 4 x 12
Week 2 5 x 5 @ 77% 5 x 5 4 x 12
Week 3 5 x 5 @ 80% 5 x 5 4 x 12
Week 4 5 x 5 @ 82% 5 x 5 4 x 12
Week 5 5 x 5 @ 85% 5 x 5 4 x 12
Week 6 4 x 4 @ 90% 4 x 4 4 x 10
Week 7 4 x 4 @ 91% 4 x 4 4 x 10
Week 8 4 x 4 @ 92% 4 x 4 4 x 10
Week 9 4 x 4 @ 93% 4 x 4 4 x 10
Week 10 3 x 3 @ 95% 3 x 3 4 x 8
Week 11 3 x 3 @ 96% 3 x 3 4 x 8
Week 12 3 x 3 @ 97% 3 x 3 4 x 8
Week 13 2 x 2 @ 100% n/a
Week 14 2 x 2 @ 102% n/a



Day 1: Bench, bench assists
Day 2: Squats, squat assists, upper back and core
Day 3: Light bench—5 x 2 @ 80%, bench assists
Day 4: Deadlift, deadlift assists, upper back and core

Bench Assists: Board press, band bench, close-grip bench, reverse-grip bench, weighted dips, DB press, incline press, decline press
Shoulders: front raises, plate raises rotator cuff
Squat Assists: Pause squats, band squats, front squats, split squats, 4-way hip
Deadlift Assists: Platform DLs, band deadlifts, rack pulls, barbell holds
Upper Back: lat pulldowns, DB rows, lat rows, pullups
Core Work: ab curls, back extentions, Russian twists, side bends

thats not a 5x5..well it is but


Heres my baby:


http://www.expertpcsupport.com/forum/showthread.php?t=98518

 

[*Bunny*]

I'm confused did NYC not ask for a 5x5 routine?

yes she did, and I searched for "old school" and posted what i found for shadow, which wasnt the right one, so I edited my post

 

[nycgirl]

thats not a 5x5..well it is but


Heres my baby:


http://www.expertpcsupport.com/forum/showthread.php?t=98518

Shadow,

Is this your program?

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5 (I don't think I can do this excercise. Is their a substitute?)
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

I'm going to start this program on the 13th. Any suggestions/recommendations? Should I start @ my current weight (e.g. 35lbs added on bar for squats) or @ 70-80%?

 

[Miss24k]

Are you going to try and go heavier every week? If so you're going to want to start lighter, so you don't plateau to quickly.

 

[nycgirl]

Yeah, I plan to go to heavier every week. I will start lighter.

 

[The Shadow]

Shadow,

Is this your program?

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5 (I don't think I can do this excercise. Is their a substitute?)

YES - SEATED MACHINE PRESS OR DUMBELL PRESS
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

I'm going to start this program on the 13th. Any suggestions/recommendations? Should I start @ my current weight (e.g. 35lbs added on bar for squats) or @ 70-80%?

START HEAVY....THE PORGRAM WILL WORK ITSELF OUT SO THAT YOU SHOULDNT PLATEAU IF CALS AND CARDIO ARE KEPT MODERATE



ON THE 20 REPPERS....START LIGHT AND ADD WEIGHT EACH WEEK

 

[superqt4u2nv]

Why do a 20 rep DL set? I am cutting and I don't even do that many reps in a set.

NYC what are you hoping to get from the 5x5?

 

[The Shadow]

Why do a 20 rep DL set? I am cutting and I don't even do that many reps in a set.

NYC what are you hoping to get from the 5x5?

why not...it redefines intensity and makes one realize just how much we crusie in the gym instead of going balls to the wall...I added 75 pound on my 20 rep squat by dong them...i

 

[superqt4u2nv]

why not...it redefines intensity and makes one realize just how much we crusie in the gym instead of going balls to the wall...I added 75 pound on my 20 rep squat by dong them...i

Is the theroy behind 5x5 not strength and muscle mass? 5x5 of a DL will give you both if your looking to increase your 20 rep max sure make sense but if you looking to add muscle I don't see the point to a 20 reps set. Just my two censt darlin.

 

[The Shadow]

Is the theroy behind 5x5 not strength and muscle mass? 5x5 of a DL will give you both if your looking to increase your 20 rep max sure make sense but if you looking to add muscle I don't see the point to a 20 reps set. Just my two censt darlin.

No offense taken...but if you havent tried them.....

Look at that old thread...there were 12-15 folks on that plan and AVERAGED 1.5 pounds of LBM per week...and all were natural....

Try 20 rep squats for 6 weeks...and them come back and tell me you havent gianed size.....



Granted we are talking about the same thing...on these you can usually get 12-15 reps anf then the remainder are rest pause...so its not as far fetched as you think...I put 1.5 on each thigh over one winter doing them.

 

[superqt4u2nv]

No offense taken...but if you havent tried them.....

Look at that old thread...there were 12-15 folks on that plan and AVERAGED 1.5 pounds of LBM per week...and all were natural....

Try 20 rep squats for 6 weeks...and them come back and tell me you havent gianed size.....



Granted we are talking about the same thing...on these you can usually get 12-15 reps anf then the remainder are rest pause...so its not as far fetched as you think...I put 1.5 on each thigh over one winter doing them.

I will give it a shot when I am looking to put on size right now I got to lose some size.

 

[The Shadow]

I will give it a shot when I am looking to put on size right now I got to lose some size.

LOL



but......they are a GREAT form of cardio as well


LOL

 

[nycgirl]

No offense taken...but if you havent tried them.....

Look at that old thread...there were 12-15 folks on that plan and AVERAGED 1.5 pounds of LBM per week...and all were natural....

Try 20 rep squats for 6 weeks...and them come back and tell me you havent gianed size.....



Granted we are talking about the same thing...on these you can usually get 12-15 reps anf then the remainder are rest pause...so its not as far fetched as you think...I put 1.5 on each thigh over one winter doing them.

QT - I'm looking for a more intense program and gain more lbm. If the males on the old thread naturally gained 1.5lbs per week, I doubt I will put on that much per week (I'm doing this natural as well). Additionally, I like to switch programs every 8-12 weeks (i get bored very easily), so I don't think I will put on that much in 8 weeks.

Shadow - Can I follow the diet in your program and still do this?

 

[The Shadow]

QT - I'm looking for a more intense program and gain more lbm. If the males on the old thread naturally gained 1.5lbs per week, I doubt I will put on that much per week (I'm doing this natural as well). Additionally, I like to switch programs every 8-12 weeks (i get bored very easily), so I don't think I will put on that much in 8 weeks.

Shadow - Can I follow the diet in your program and still do this?

yes you can......


BUT.....if after 2 weeks or so, the scale isnt moving up......we will add a carb load day to be determined

HAve fun with it

 

[superqt4u2nv]

QT - I'm looking for a more intense program and gain more lbm. If the males on the old thread naturally gained 1.5lbs per week, I doubt I will put on that much per week (I'm doing this natural as well). Additionally, I like to switch programs every 8-12 weeks (i get bored very easily), so I don't think I will put on that much in 8 weeks.

Shadow - Can I follow the diet in your program and still do this?

When you do change it again do the prymid thing Shadow recomend to me. I loved it I was not paying attention gaining lean mass then as much as my strength and let me tell you it went through the roof.

 

[nycgirl]

When you do change it again do the prymid thing Shadow recomend to me. I loved it I was not paying attention gaining lean mass then as much as my strength and let me tell you it went through the roof.

That is exactly what I planned to do Shadow's program is going to be my summer program. In the fall, I will likely go back to the basic 3 set of 6-8.

 

[The Shadow]

When you do change it again do the prymid thing Shadow recomend to me. I loved it I was not paying attention gaining lean mass then as much as my strength and let me tell you it went through the roof.

YEP...good call...fter the old school...a standard pyramid will work well....



WHat are you pulling now QT?

 

[nycgirl]

YEP...good call...fter the old school...a standard pyramid will work well....



WHat are you pulling now QT?

Shadow,

Is there a free weight version of your program? Do you have to use machines? I find I push myself harder using free weights (I've been slowly weeding them out of my routine).

 

[The Shadow]

??


It IS free weight based....all but 4 total exercises....not sure what you are asking

 

[superqt4u2nv]

YEP...good call...fter the old school...a standard pyramid will work well....



WHat are you pulling now QT?

I would get flammed into next week if I told you they kind of volume I am doing, but it is working for my current goals. I will be happy when I can go back to more heavy lifting and lower reps.

 

[The Shadow]

I would get flammed into next week if I told you they kind of volume I am doing, but it is working for my current goals. I will be happy when I can go back to more heavy lifting and lower reps.

all I asked is how much

damn...never mind

 

[superqt4u2nv]

all I asked is how much

damn...never mind

Last DL session was 135 for 10 a grand total of 5 sets. I did like 2 or 3 more back exercies with that.

Last squat seesion 95 for 10 grand total of 5 sets. Did a 3 more quad exercies 2 ham and 2 calf.