how good is this workout

[tay1506]

I was trying to find a routine that worked good for me. I got threw 4 weeks of the 5x5 and just dident like it because i never felt like i worked out hard enough afterwords. I have done this workout routine i partially made up in the past and it seemed to work good but, I was wondering what everyone on here thought?

When i work out i pyarmid the weights, but i do it threw the week. I start out with 6 reps and 3 sets when i get that i move up to 8 reps then 10 reps. Then i move the weight up 5 lbs at the end of that. Then i move it down to 6 reps again and this allows me to drop the weight actually down about 5 or 10lbs overall. This seems to work very well for me its kind of like loading and deloading i think? Im pretty sure this is what allowed me to gain so much
strength before plateauing.

Mon, wed, Fri
Cardio 45min morning
Weights 2 hours afternoon

Tue, Thu, Sat
30 min abs in the morningWeights 2 hours afternoon

Mon, wed, Fri:
Bench
Multi chest
curls w/bar
1 arm curls w/pully
Skull Crushers
close grip B.P.
Rows
Shoulder press
B.P. w/dumbbells
Decline B.P.
curls w/pully (bar)
concentration curls

Tue, Thu, Sat
squats
leg press
calf lifts
leg curl machine
leg curl machine
calf extension
Horizontal leg press

I know im not focusing as much on core lifts and thats why i start out with bench and squat. I have no warm up for arms except just move them up and down like im lifting a bar about 100 times. I automatically lift as heavy as possible afterwards and after 3 times of your heaviest lifts u can make with 4 min rests its comparible to that of the 5x5 bench if not harder so i really do get in my core lifts. I also do everything in the order listed this way i can have almost an hour to rest chest mostly and then hit it again after back

If anyone can help me with this i would like the input!!!!

 

[Numani]

I don't like the look of your routine but if its what makes it seem like you worked out hard AND thats what your after then its the best routine out for you.

5x5 is proven. You stopped 5x5 to early to evaluate it properly.

But give this routine a go,
Just be clear

1. what your after
2. and how you evaluate progress
3. why it should work
4. and how you will go about adjusting it when it stalls


best of luck.

 

[musketeer]

Mon, wed, Fri:
Bench
Multi chest
curls w/bar
1 arm curls w/pully
Skull Crushers
close grip B.P.
Rows
Shoulder press
B.P. w/dumbbells
Decline B.P.
curls w/pully (bar)
concentration curls

Tue, Thu, Sat
squats
leg press
calf lifts
leg curl machine
leg curl machine
calf extension
Horizontal leg press

Keep the bold, ditch the rest so you have:

Mon, wed, Fri:
Bench
curls w/bar
Rows
Shoulder press


Tue, Thu, Sat
squats
calf lifts


Change the order up and add the bold:

Mon, wed, Fri:
Bench
Cross Bench Pullovers
Rows
Shoulder press
curls w/bar

Tue, Thu, Sat
squats
lunges
calf lifts

 

[cubuff27]

"I got threw 4 weeks of the 5x5 and just dident like it because i never felt like i worked out hard enough afterwords."

After I read the above I pretty much concluded you aren't working out properly. I have worked out for 20 years and the first 5 weeks I was on a 5x5 I could barely get through 10 sets before mental and physical anguish and breakdown.

 

[putrefied_dead]

I was trying to find a routine that worked good for me. I got threw 4 weeks of the 5x5 and just dident like it because i never felt like i worked out hard enough afterwords. I have done this workout routine i partially made up in the past and it seemed to work good but, I was wondering what everyone on here thought?

When i work out i pyarmid the weights, but i do it threw the week. I start out with 6 reps and 3 sets when i get that i move up to 8 reps then 10 reps. Then i move the weight up 5 lbs at the end of that. Then i move it down to 6 reps again and this allows me to drop the weight actually down about 5 or 10lbs overall. This seems to work very well for me its kind of like loading and deloading i think? Im pretty sure this is what allowed me to gain so much
strength before plateauing.

Mon, wed, Fri
Cardio 45min morning
Weights 2 hours afternoon

Tue, Thu, Sat
30 min abs in the morningWeights 2 hours afternoon

Mon, wed, Fri:
Bench
Multi chest
curls w/bar
1 arm curls w/pully
Skull Crushers
close grip B.P.
Rows
Shoulder press
B.P. w/dumbbells
Decline B.P.
curls w/pully (bar)
concentration curls

Tue, Thu, Sat
squats
leg press
calf lifts
leg curl machine
leg curl machine
calf extension
Horizontal leg press

I know im not focusing as much on core lifts and thats why i start out with bench and squat. I have no warm up for arms except just move them up and down like im lifting a bar about 100 times. I automatically lift as heavy as possible afterwards and after 3 times of your heaviest lifts u can make with 4 min rests its comparible to that of the 5x5 bench if not harder so i really do get in my core lifts. I also do everything in the order listed this way i can have almost an hour to rest chest mostly and then hit it again after back

If anyone can help me with this i would like the input!!!!

hold on.... do u work out ED mon-sat? i know someone might point out that ur alternating between legs and everything else or that olympic lifters lift 3x a day ED. however, olympic lifters dont train like u.... so i for one cant see how that workout is going to work for u.

 

[rbtrout]

I'm with cubuff27 on this one. I've lifted since jr. high, with a non-lifting stint after I got married. I started up again 5 years ago. When I did my first 5X5, I could hardly move after doing squats and bench. Then on Wednesdays, I hardly had the energy, after doing deads to do anything else, but I did. I made monster gains in strength.

 

[tay1506]

For the first week the 5x5 was kinda hard mostly because the deadlifts which i never do, but after that it was a breeze and i really just dident want to lower the weights in that 5th week and work out 2 times that week. It just dident feel right and i know your not supposed to get strength gains until the last 2 weeks. I probly should have stayed with it, but i dident. I know for a fact i was also doing it right. Also that workout that i just started doing has worked miracles in the past for me about 2 times. And musketeer unlease i plan on doing more than 3 sets of each i will need more than that in my routine. I am usually exausted from doing bench so i finish it off with multi chest however 45 min later i feel like i can do more and thats why i ad in more chest after i am about 90% recovered. It would also be good to include more curls i think after just that i don't feel like it benefitted me much. I just like to workout until i feel like i can't do anymore, but not to where i wont recover in a day. As of right now i feel kinda sore, but not to much after doing all that i did yesterday. I recover very fast ive heard this from many doctors as well as i can just tell. Plus you have to remember im only 18 which means my testosterone is very high.

 

[djeclipse]

i really just dident want to lower the weights in that 5th week and work out 2 times that week. It just dident feel right and i know your not supposed to get strength gains until the last 2 weeks. I probly should have stayed with it, but i dident. I know for a fact i was also doing it right.

It sounds like you were doing a dual factor 5 x 5. You should try the singlefactor 5x5 madcow laid out where you are increasing your weights you lift every week.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[mekannik]

tay1506 -

If you want to try your program, do it. 5x5 is not for everyone, no matter how much this board would like to think so. Try pyramiding weights for a while. Run Poliquin's 1-6 routine. Try the 8 sets of 3. Then give 5x5 another shot in a few months from now.

But as noted above, be clear about your starting point, end goals, measurables (weight lifted, size gain, sports gains, efficiency) are tangible - not just perceived fatigue, and future program changes.

Are you a bodybuilder? Powerlifter? Athlete?

What does your DIET look like? Again one of the most important and overlooked aspects of any program.

 

[tay1506]

Well i guess i would consider myself a bodybuilder and as of right now my diet is as good as i can make it for not having any money, but in a few weeks im gona have money cuz i just got a jop and it will look like any other good diet. I also just got me some whey protein so that should help. I also know how to eat enough and all that stuff.