Experimental 5 x 5 for size/strength

[Debaser]

I posted this on some 5x5 thread as an idea a week or so ago, now I've given it some thought and this might actually work pretty well, I'm going to test it out. It consists of 2 different weeks, 1 lower rep 1 higher rep week each with different exercises. Feel free if you want to try it, just let me know what your diet is (fairly exactly) as this will obviously make a difference. I'll be doing DC's diet. This is a hybrid of things I have learned from DC, HST, and Bill Starr. It could be a huge flop but I'm going to try it out starting next Monday.

Note warmup sets not counted...

LOW REP WEEK 1

Monday (70% of max)

Dip, 4 x 5
Overhead Press, 4 x 5
Close-grip supinated pullup, 4 x 5
Squat, 4 x 5
Stiff-legged deadlift, 3 x 10

Wednesday (85% max)

Dip, 3 x 5
Overhead Press, 3 x 5
Pulldown/pullup, 3 x 5
Squat, 3 x 5
Stiff-legged deadlift, 2 x 10

Friday (FAILURE)

Dip, 2 x 5
Overhead Press, 2 x 5
Pulldown/pullup, 2 x 5
Squat, 2 x 5
Stiff-legged deadlift, 1 x 10

HIGH REP WEEK 2
Monday (70% of max)

Hammer chest press, 3 x 10
Standing Overhead Press, 3 x 10
Hammer row, 3 x 10
Sumo Deadlift, 2 x 20

Wednesday (85% max)

Hammer chest press, 2 x 10
Standing Overhead Press, 2 x 10
Hammer row, 2 x 10
Sumo Deadlift, 2 x 20

Friday (FAILURE)

Hammer chest press, 1 x 10
Standing Overhead Press, 1 x 10
Hammer row, 1 x 10
Sumo Deadlift, 1 x 20

-----note to add calf raises, I typed this all up without putting them in.

Thoughts??

 

[casualbb]

I'd switch and do the high rep week first. Then you get progressive load the whole way instead of cycling down the weights for the second week.

-casualbb

 

[collegiateLifter]

I'd personally alternate high and low reps within the same week, but kudos for experimenting none the less

 

[RusPA81]

Hmm... This sounds interesting. Let us know how it works out.

 

[Debaser]

I'd switch and do the high rep week first. Then you get progressive load the whole way instead of cycling down the weights for the second week.

-casualbb

Good call. Though it's really only the difference of one week since they're alternating anyway