i need a new workout

[krunkologist]

ive been working out on a 5x5 for the past four months with amazing results. ive gained 30 pounds of muscle (150 to 180-185, im 5'10.) The problem is my gains have been progressively stalling out and a change would do me good. I love the principle of large compound movements with small progressive added resistance each week. i need a new workout and would like any suggestions, heres what I was doing along with the latest weight numbers too:

sunday
flat bench press 5x5 at 160
incline db press 2x8-10 at 55
incline db chest flyes 2x8-10 at 35

monday
seated shoulder bb press 5x5 at 135
standing shoulder db flyes 3x8-10 at 35
widegrip pullups 2x8-10
laying t-bar rows 2x8-10 at 130
deadlift 5x5 at 260
standing bb shrugs 3x8-10 at 190

thursday
closegrip bench 5x5 at 165
standing bb curl 5x5 at 95
skullcrushers 2x8-10 at 90
preacher db curls 2x8-10 at 40
seated dip machine 2x8-10 at 205
standing db hammer curls 2x8-10 at 45

friday
squats 5x5 at 245
leg press 2x8-10 at 450
stiffleg deadlift 2x8-10 at 200
seated calve raise 3x15 at 180

thats it. i work out with a buddy of mine and he agrees we need a change. what do yall suggest? our gains have slowed down, so we need something new right?

any feedback would be greatly appreciated!!!!

 

[Protobuilder]

http://www.elitefitness.com/forum/showpost.php?p=5466367&postcount=958

 

[Anthrax Invasion]

any feedback would be greatly appreciated!!!!

SO WOULD SOME FORM OF PROACTIVITY AND RESEARCH ON YOUR PART!!!!!

 

[Cynical Simian]

Why not reset the 5x5 and continue with it if you've had such good results? If you're feeling really burned out, you could do a full deload (or even a week off) before resetting the weights and ramping up to (and probably past) your PRs.

 

[Anthrax Invasion]

Why not reset the 5x5 and continue with it if you've had such good results? If you're feeling really burned out, you could do a full deload (or even a week off) before resetting the weights and ramping up to (and probably past) your PRs.

He's talking about the old 5x5.

 

[Cynical Simian]

He's talking about the old 5x5.

lol, whoops. I just ignored the isolation-fest he posted and assumed it was his new routine.

 

[krunkologist]

ive been lurking on the board for a while, so ive read the beginners thread and i respect what yall have to say.

i like the the core compund lifts with progressive added resistance week to week. but i need to change up some of the exercises a little bit. i think the leg workout may stay the same, but like for instance

a NEW sunday (chest)
Incline DB press 3x(10, 8, 6) at 55
flat bench db fly 3x(10, 8, 6) at 35
decline bb press 3x(10, 8, 6) at 150?

i need to change it up, ive been doing the 5x5 for four months now, and im going to take a couple months off. I will go back on it, prolly in september. im just looking for some suggestions, or maybe some of you have been in a similar situation, thanks!

 

[Protobuilder]

Did you read the link I posted?

Leaving aside my gen'l dislike of your plan, your proposed changes look . . . fine. The exercises don't matter as much as just using the gen'l plan for progressive training. Personally, I'd rewrite your whole program but if you like it and it's working, your changes aren't going to make or break you.

 

[krunkologist]

thanks for the link proto.

 

[Cynical Simian]

i like the the core compund lifts with progressive added resistance week to week.

Like PB said, as long as you keep this as the basis of your program and you'll probably be in good shape.

 

[fortunatesun]

Proto's link has some real good ideas in it.

On the other hand, it may be a good time to try something alltogether different like Westide style. This will allow you to keep your central focus on compound lifts, but your approach will be entirely fresh. It'll give you a chance try some of what else is out there and learn some good exercise methods you ordinarily wouldn't have. After running an 8-10 week cycle you can go back to what works well for you- your 5x5 will seem new again and hopefully you'll have an expanded arsenal.

Either way it's all good. I just wanted to post this idea as well.