Any advice on this 5x5 routine?

[JKurz1]

MONDAY - DELTS/Back
Completed in 1 hour.
Warm up on eliptical machine for 6 minutes (~100 cal)
5X5 - DB press or BB press
2x8-10 - Lateral raises to failure for both sets
2x8-10 - Bent over lateral raises for the rear delts.
4X10 of DB shrugs with AS MUCH WEIGHT AS I COULD POSSIBLY HANDLE...

5X5 Str8 Bar Row or T-Bar Rows
2x8-10 Dbell Row (HEAVY, HEAVY, HEAVY!)
2x8-10 Lat Pulldown (HEAVY, HEAVY, HEAVY!)
Hyperextentions
.
TUESDAY Legs
Completed in 1 hour
Warm up on eliptical machine for 6 minutes (~100 cal)
5X5 Squats
2x8-10 Leg Press
5X5 Str8 Leg Deads (Painfully heavy)
2x8-10 Leg Curl
2x8-10 - Leg Extentions
BFL sets for seated calf raises
Abs...whatever I felt would hit them that day usually 3 sets of 35 crunches on the swiss ball.

WEDNESDAY - CHEST

Completed in 1 hour
5X5 Incline bench
2x8-10 chest dips, or flat bench
2x8-10 flat DB press, or flys

THURSDAY - CARDIO 35 MIN. TREADMILL

FRIDAY - ARMS (MIGHT NOT GO 5X5…ARMS RESPOND BETTER TO 8-10 REP)
5X5 EZ bar standing curls, or preachers.
2x8-10 seated incline DB curls (you know where your arms hang almost straight down)
2X8-10 hammer curls, or reverse grip preachers

5X5 skull crushers
2X8-10 rope grip standing cable push downs (or whatever you want to call them)
2x8-10 bench dips, or close grip bench.

Sat: DAY #1 AGAIN

Sun: CARDIO

 

[Shak]

no deadlifts on back day? how come?

 

[Griz1]

Jkurz,

I recognize that. I'd certainly add deads as your 5X5 on back day (I couldn't cause of my bad back). I WISH I could do them but my chiropractor and doctor would likely take turns kicking me in the nuts if they knew I did deads.

Needsize is really the guy to bounce this off though. He really knows the 5X5 and has really played with all aspects of it himself. Get his advice if you can.

 

[protobe]

i was thinking the exact same thing add those dead lifts in on your back day bro. I just recently got advice on that. now are you on juice or what bro cause you got 15 sets in i would only do like 10 maybe 12 but thats just me if you are on gear its different.
protobe

 

[leatherface]

MONDAY - DELTS/Back
Completed in 1 hour.
Warm up on eliptical machine for 6 minutes (~100 cal)
Make sure this is just a Warm up, dont waste too much energy
5X5 - DB press or BB press
2x8-10 - Lateral raises to only failure on the last set, if that
2x8-10 - Bent over lateral raises

5X5 Deadlift
2x8-10 Dbell Row or Barbell Row
2x8-10 Lat Pulldown or Pullups

TUESDAY Legs
Completed in 1 hour
Warm up on eliptical machine for 6 minutes (~100 cal)
5X5 Squats
2x8-10 Leg Press
5X5 Str8 Leg Deads
2x8-10 Leg Curl
BFL sets for seated calf raises
Abs

WEDNESDAY - CHEST

Completed in 1 hour
5X5 Incline bench
2x8-10 chest dips
2x8-10 flat DB press, or flys

THURSDAY - OFF, unless your really wanting to lose weight

FRIDAY - ARMS (MIGHT NOT GO 5X5…ARMS RESPOND BETTER TO 8-10 REP)
5X5 EZ bar standing curls
2x8-10 seated incline DB curls (you know where your arms hang almost straight down)

5X5 Close Grip Bench
2X8-10 Skull crushers
2x8-10 Lying tricep extention

Sat: Cardio

Sun: Off

Don't start off heavy on the 5x5, start light, work your weight up. Consider it a type of CAT training...you are compensating weight for acceleration. If you can hit 225 for 5x5, then start at like 190, add 5lbs a week. Only do as much cardio as you need for your goals, whatever they may be Stick to under 10 sets per bodypart, and I personally wouldn't do more than 6/7 for bi's since they are hit so hard on back day...maybe even cut the tris down to 7/8 sets.

 

[needsize]

Don't start off heavy on the 5x5, start light, work your weight up. Consider it a type of CAT training...you are compensating weight for acceleration. If you can hit 225 for 5x5, then start at like 190, add 5lbs a week. Only do as much cardio as you need for your goals, whatever they may be

Good advice, also, personally I dont like to do cardio when bulking as its hard enough to eat all the calories I need as it is, but thats just me

Routine looks solid but I have a few thoughts. for over head presses, barbell will work better as you can add smaller increments so you wont plateau as fast. Also, you have it layed out so you are doing rear laterals before rows, that will kill your back workout before it gets started. If you are doing them I would do them last

Also, on legs be careful with heavy sets of 5 for stiff legged deads, you dont want to take any chances with tearing a ham or hurting your back. When I do those, which is actually pretty rare, I go with sets of 8-10 reps. The heavy squats will build your hams more than anything else anyway. Alstly, careful with leg extensions, they actually put more shearing force on your knees than than any other exercise. I didnt do them for years, started doing them before my show, and now I have knee problems for the first time in 10 years

 

[JKurz1]

MONDAY - DELTS/Back
Completed in 1 hour.
Warm up on eliptical machine for 6 minutes (~100 cal)
Make sure this is just a Warm up, dont waste too much energy
5X5 - DB press or BB press
2x8-10 - Lateral raises to only failure on the last set, if that
2x8-10 - Bent over lateral raises

5X5 Deadlift
2x8-10 Dbell Row or Barbell Row
2x8-10 Lat Pulldown or Pullups

TUESDAY Legs
Completed in 1 hour
Warm up on eliptical machine for 6 minutes (~100 cal)
5X5 Squats
2x8-10 Leg Press
5X5 Str8 Leg Deads
2x8-10 Leg Curl
BFL sets for seated calf raises
Abs

WEDNESDAY - CHEST

Completed in 1 hour
5X5 Incline bench
2x8-10 chest dips
2x8-10 flat DB press, or flys

THURSDAY - OFF, unless your really wanting to lose weight

FRIDAY - ARMS (MIGHT NOT GO 5X5…ARMS RESPOND BETTER TO 8-10 REP)
5X5 EZ bar standing curls
2x8-10 seated incline DB curls (you know where your arms hang almost straight down)

5X5 Close Grip Bench
2X8-10 Skull crushers
2x8-10 Lying tricep extention

Sat: Cardio

Sun: Off

Don't start off heavy on the 5x5, start light, work your weight up. Consider it a type of CAT training...you are compensating weight for acceleration. If you can hit 225 for 5x5, then start at like 190, add 5lbs a week. Only do as much cardio as you need for your goals, whatever they may be Stick to under 10 sets per bodypart, and I personally wouldn't do more than 6/7 for bi's since they are hit so hard on back day...maybe even cut the tris down to 7/8 sets.



So you think this is solid???????

 

[needsize]

get rid of the bent over laterals before doing back, that will sabotage your whole back routine

 

[JKurz1]

ok...so its solid if I switch them till the end? May do higher reps for legs and arms, or incorporate both..........how many days a week are you training NS? Any cardio?

 

[needsize]

ok...so its solid if I switch them till the end? May do higher reps for legs and arms, or incorporate both..........how many days a week are you training NS? Any cardio?

sounds good. Right now I am training 5 days a week, normally its 4 but I am doing shorter more intense workouts and it seems to be working

 

[JKurz1]

thanks bro - can I ask what your leg day looks like?

 

[needsize]

quads
squats 2 sets
leg press 2 sets
hack squats 1-2 sets with a triple drop on last set

all sets are to failure

 

[guldukat]

quads
squats 2 sets
leg press 2 sets
hack squats 1-2 sets with a triple drop on last set

all sets are to failure

Brutal! I'd be ready to break out the bucket after that every time, I think

 

[JKurz1]

that's why he's the man...........

 

[needsize]

its a harsh routine for quads, but its quick. I used to get brutally sick every time I hit quads, but this routine seems to end just before the nasea hits, which is nice. But since its all heavy exercises, its a great mass builder. My quads are now an inch bigger than they've ever been, and they were pretty big before

 

[lavi]

haha they sure were. how do you find pants that fit you?

 

[chewyxrage]

JK-

why no deads or closed grip benching?

 

[JKurz1]

deads have been added, as I usually switch between them and st8 bar rows/tbar rows every week...........close grip will add......

NeedS - thought you used 5x5???? No?....

 

[paul allen]

Routine looks good, I'm just finishing 4 months of 5*5, gonna move onto HST next.

My split was like this which worked really well:
Mon - Chest/legs
Tue - Back/shoulders
Wed-OFF
Thurs- cardio
Fri - arms
sat - Cardio
sun - OFF.

Also, I used to think that 5*5 on the arms wouldn't be as good as 8-10 reps, but holy f%£k am I glad I did it now. I started 5*5 curling 120lbs, and this week I'm on 155lbs. Close grip bench has also gone up 40lbs.
In actual fact I would say 5*5 works very well for the arms.

 

[JKurz1]

you doing cardio in the morning? what type, how long? What was your diet like on this routine?

 

[needsize]

I've used the 5x5 for years and just wanted to try something different to give my body a change, plus I dont think my body could have handled the strength gains, my injuries are tender right now.
Lavi, the pants thing is getting fun, I normally wear a size 36 relaxed fit jeans, too big for my waist but fits my quads, but now those 36's are skin tight so I'll have to move up another size.