Bigdho/JKurz 5x5

[JKurz1]

Cmon on bro - post up with me daily....I know your lifts are far and beyond mine, but we are both training to compete in the future, so let's post daily...for a little while anyways....Here's my split.


Monday: Chest/Back Width

Chest: Incline barbell press 5x5
Flat dumbbell press 2x10
Decline Hammar Machine press 3x 10
Incline Flys 3x10

Back (width):
Lat pull downs 5x5
Hammar Close grip pull downs 2x10
Hammar Free motion single hand pull down 2x10
Hammar Pullovers 2x10 ( super set)

Abs: Crunches 4x25
Leg raises 4x25


TUESDAY - Delts

Shoulders: Dbell Military press 5x5
Hammar Lateral raise 3x10 (coleman style)
Front Raises 2x10
reverse pec dec 2x10
Upright row 2x10
Rear dbell flys (light) 2 x 20

DBell Shrugs 2x12
Hammar Shrug 2 x 12

Wednesday - OFF CARDIO


Thursday - Arms
Bis: Standing barbell curl 5x5
Preacher curl 2x10
Incline curls 2x10
Hammer curl 2x10 ( run the rack)

Tris: Close grip press 5x5
Skull crushers 2x10
Dumbbell overhead press 2x10
Cable press downs 2x10

Abs: Crunches 4x25
Leg raises 4x25

Friday -Back (thickness), and Calves
Back: Dead lifts 5x5
T-Bar rows 2x10
Debell rows 2x10
(cable)Free motion row 2x10

Calves: Seated raises 4x25
Standing raises 4x25


Saturday
Quads/Hams: Squats 5x5
Leg press 2x10
Leg curl 2 x 10
Hack squat 2 x 10
SLDL 2x10
Extensions 2x10

Sunday: Off

 

[wnt2bBeast]

looks good bro..i know bigdho uses lat pulls for 5x5..some dismiss lat pulls as a useless exercise i like tem and some form of them are always in my routine but i think chins and when that becomes to easy weighted chins would be a better 5x5..just my 02..good luck with this..i think youll like it!!

 

[JKurz1]

Thanks bro- the only reason I see I won't like it or get results is if I overtrain...Like yestersday...I was done in 35 minutes, but I had to do MORE to stay there for an hour.....you ever find you are adding sets? Like today, I got delts and traps....NO WAY that can take 1hr.......

 

[wnt2bBeast]

youll see when you get to the heavier weights you will want to take at least 3 mins between exercises plus warmups and such..i just did chest and bi's both 5x5 and some calves at the end for shits and giggles lol took me an hour and 10 mins..calves took me about 20 mins inlcuding stretching which i have to do a lot otherwise i pull muscles very easily

 

[JKurz1]

Ok, but NO WAY delts and even traps could take an hour...............SHould I go Delts/Tris? And hit Bi's with my 2nd back day, or stick with Arms and do two tri workouts per week?

 

[wnt2bBeast]

Ok, but NO WAY delts and even traps could take an hour...............SHould I go Delts/Tris? And hit Bi's with my 2nd back day, or stick with Arms and do two tri workouts per week?

no way... i do delts with tris i kinda miss training bi's tri's in the same session..split it up how you like its not the split its what you do in the gym..so the way you have it is fine..why not do your abs that day this way youll feel like you werent in and out of the gym in 2 seconds

 

[JKurz1]

Damn...so now I'm thinking of doing Delts with Tris today........if I don't, I'm afraid I'll overtrain the delts...........maybe a few light burnout tri sets?

Can you use hammar stength military as your 5x5 or bad idea?

 

[forfucksake]

If you have been using 5x5 for a few weeks or so and then one week you only get say 4 reps on the 5th set should you just use the same weight next week and try and get 5x5 ?. Or do you have to switch to 3x5 ?.

 

[wnt2bBeast]

i guess you could use the hammer machine..im just no a big fan of "machines" i prefer dbells but its hard to make the big jumps every week..i would do BB front press..but yes hammer machine will work because you can add minimal amounts of weight each week

 

[wnt2bBeast]

If you have been using 5x5 for a few weeks or so and then one week you only get say 4 reps on the 5th set should you just use the same weight next week and try and get 5x5 ?. Or do you have to switch to 3x5 ?.

its up to you..i would probably just call that a bad set maybe something was a little off..if you truly werent meant o get all 5's you will find out the following week when you bump the weight 5 lbs your sets may look like this 5-5-4-3-3