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Hey Bigdho
- Thread starter JKurz1
- Start date
bigdho
New member
BIGDHO said:
Here is my current 5x5 program. I added a little volume but Im still playin with it. I think Im going to throw in some extra work on shoulder day Im not sure yet.
ULTIMATE FITNESS
Monday: Quads, Hams, and Calves
Quads/Hams: Squats 5x5
Leg press 2x10
Lunge walks 2x10
SLDL 2x10
Extensions 2x10
Calves: Seated raises 4x25
Standing raises 4x25
Tuesday: Friday: Chest, Back (width) Abs
Chest: Flat barbell press 5x5
Incline dumbbell press 2x10
Machine press 2x 10
Incline Flys 2x10
Back (width):
Lat pull downs 5x5
Close grip pull downs 2x10
Free motion single hand pull down 2x10
Pullovers 2x10 ( super set)
Abs: Crunches 4x25
Leg raises 4x25
Wednesday: Shoulders
Shoulders: Military press 5x5
Lateral raise 2x10 (coleman style)
Front Raises 2x10
reverse pec dec 2x10
Upright row 2x10
Thursday: 2x10Back (thickness), Traps and Calves
Back: Dead lifts 5x5
T-Bar rows 2x10
Bent over rows 2x10
Free motion row 2x10
Traps: Barbell or dumbbell shrugs 4-6 sets of burnouts (very heavy)
Calves: Seated raises 4x25
Standing raises 4x25
Friday: Bis, Tris, Abs
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
Saturday/Sunday: Off
JKurz1
Banned
BIGDHO said:
Good stuff bro....I'm going to try to follow, with some minor changes...I like lifting one day on the weekend, so I'll prob. take off on Wednesday. I like some decline work on chest day, and can't imagine doing lat pull 5x5, as I would be afraid to rip something going heavy.........so, maybe I'll do bbell rows or dbell rows.....or maybe hammar lat pull would be ok....how have your results been? SIze and strength?
wnt2bBeast
New member
like ive said before just make sure you give this enough time before you abandon it..i think you will do well on this routine..JKurz1 said:
i guess i should incorporate some of your 5x5 routine into my training regimen. I think i may add in the military, lat pulldowns, and maybe some barbell curls.
I should be at your gym the weekend of the Oct 23rd, Michigan plays at Purdue. Ill have to get back by friday so i can hit arms with ya.
I should be at your gym the weekend of the Oct 23rd, Michigan plays at Purdue. Ill have to get back by friday so i can hit arms with ya.
wnt2bBeast
New member
i havent taken any measurements but im up in all my lifts as well as on the scale..im doing 5x5 for everything except for back..and i tend to throw in some xtra work on certain days to help my squat/deads but im in and out in an hour 10 mins..in teh begining its quicker as you dont need as much rest in between your 5x5 sets but when you get to your heavier i take up to 5 mins for squats. i would use any hammer or machine type equipment as ne of the accessory exercises not as 5x5 but if you really wanted to you could.im just partial to BB and dbells i dont really see the need for a decline hammer machine when you can just use a decline bench..JKurz1 said:
JKurz1
Banned
AWESOME PUMP...did it today...chest and back width.....took 1 1.4 hours....I think I started too heavy on incline 5x5, cause I was struggling on the 5th set......am I in trouble? Worse comes to worse, I go up 2 1/2 lbs next week, but I should be ok......started with 215 and my max is probably 3--...decline hammar is awesome.....I also had to toss in a few extra sets...13 for chest and 15 for back to get the feel....far cry from my usual 20+ sets for each....love it....wnt2bBeast said:
wnt2bBeast
New member
nice work bro..yeah you prolly started too heavy on inclines..i wouldve started around 70% of 1rm it may seem too light when you start but thats the puprose to build a little base before you get to your max weights
wnt2bBeast
New member
no worries then..you may just have to get used to working in the lower rep ranges..dont worry bout when u dont make all 5 sets when you plateau on 5x5 bump the weight up say 5 lbs but only do 3x5 keep doing that each week until you plateau there then go to 5x3 while you keep bumping up the weight when you fail at 5x3 go back to your original sticking point on 5x5 and try to get all all 5'sJKurz1 said:
wnt2bBeast
New member
i guess you could use the hammer machine..im just not 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 weekJKurz1 said:
i put this same answer in the other thread too lol
wnt2bBeast
New member
BIGDHO said:
he runs the rack, like start at 25 lb dbs for 25 reps then 35 lb for 15 reps then 45 for 10 reps then 55 for 8 reps. I bet want 2bbeast knows what Im talkin about[/QUOTE]
yep..didnt he go the other way though?? started with his heaviest and then got lighter?
wnt2bBeast
New member
BIGDHO said:
The video I have called unbeliveable he starts at like 25 or 30 for 25 and gos up to 60 or 70 for 8 or 10[/QUOTE]
you could be right i gotta watch it over lol
bigdho
New member
JKurz1 said:
Last arm workout looked like this
Bis
bb curl@ 115x 5x5
Preacher curl 95x2x10
Incline curls@40 lb db2x10
hammer curls@50lb 2x10
Tris
Close grip press 185x5x5
skull crushers 110lb 2x10
overhead db press 100lb 2x10
cable press downs @200 2x10
Im still early in my 5x5 routine these weights are not my maxes by any means
wnt2bBeast
New member
just watched it too..you were right starts with the lighter weight and works up!!BIGDHO said:
JKurz1
Banned
BIGDHO said:
FUCK! I started way too heavy...I knew that would be a problem.....You got me by 60lbs in wt., def. stronger than I am, and my 5x5 is somewhat comparable....do I scratch it now and go lighter next week? Or stay the same? Here's Mine:
Bis
bb curl@ 105x 5x5
Preacher curl 90x2x10
Incline curls@35 lb db2x10
hammer curls@40lb,30,20 2x10,12,15 down the rack
Tris
Close grip press 165x2x1 (curl bar extended, like the squeeze better in the tris and less wrist involvement)
skull crushers 115lb 5x15
overhead db press (seated on preacher) 75x10
Triangle cable press downs @170 2x112...last one was drop set
2 sets of bw dips on way out the door x 15 (now that f-ing hurt my r.cuff.....never has before but I felt an extremely sharp pain on the decend portion and it's still bothering me 3 hours later....I'm nervous. Def. off day tomorrow followed by Friday Legs.....need to swap a day from my planned schedule, but have no choice...need to rest the delt........not really a big deal, afterall, it is my first week, so this will be my plan going forward....you ever swap days in the week if something comes up?
wnt2bBeast
New member
i treat abs just like any other muscle..you see lots of people using that no weight crunch machine thats fine and dandy but it wont develop core strength as well using weights..i usually hit mine 2x per week after squats and after back..i rotate exercises weighted crunches rope crunch roman chair sit ups..i try to keep my reps down to 10..NS does have very good abs his routine is worth giving a shotBIGDHO said:
wnt2bBeast
New member
im pretty sure its just a decline sit up done 5x5..but done with constant tension dont go all the way up and dont go all the way down..i think thats it but dont hold me to it!!JKurz1 said:
