Just started 5x5 -- please help!!

[SFLifter]

I just started a 5x5 program - Tuesday was my first day, and I did back and tris. I did deadlifts for my 5x5 (which I've never really done before), so my back has been really sore and tight since then. Yesterday I went in and did shoulders. I like the idea of 5x5, but I am afraid I'm undertraining. Here is what I did on Tuesday:

Deadlifts 5x5 (first time ever! holy shit!)
Chinups 4 sets to failure
Bent-over Rows 3x8-10
Tricep Cable Pushdowns w/ tbar 4x10-20
Tricep Dips 3x20

Does this look good enough or should I have added one more exercise, like maybe seated rows? Or something else for tris?

Here's what I did yesterday for shoulders:

DB OHP 5x5
DB Rear Lateral Raises 3x8-10
Upright Rows 3x8-10
DB Shrugs 3x20

I figured if I did OHP's, Rear Lateral Raises and Urpight Rows, I would be hitting all heads of the delts.

Today is Chest/Bis day. My plan is:

Flat Bench 5x5
DB Incline Press 3x8-10
Cable Flyes 3x8-10
Preacher Curls 3x8-10
Standing DB Curls 3x8-10
21's 2x21

Tomorrow is Legs:

Squats 5x5
Leg Press 3x8-10
Calf Raises 3x20

What do you guys think so far? Any advice would be GREATLY appreciated!

Thanks...

 

[chewyxrage]

a couple things-

on your back/tri day you don't have a 5x5 exercise for triceps. Try adding in closed grip bench for that. shoulder day looks good.


On chest/bicep day you also don't have a 5x5 for biceps. Try adding in barbell curls or something.


Leg day looks good only thing I would maybe add in some stiff legged dead lifts for hammies.

 

[Joe Stenson]

I don't think you're undertraining at all. In fact, you are doing more than most who are using the 5x5 program.

 

[chewyxrage]

basic format is 1 5x5 per muscle group followed by 2 isolation exercises (or whatever) @ 2x8-10 reps.

 

[bigstve12]

If I understand correctly you did shoulders the day before chest? You might want to rearrange the split...hit chest with some fresh shoulders

 

[SFLifter]

Thanks for the input, guys. I'll make some modifications next week -- I love the 5x5 so far though... it's a nice change-up from my old, boring routine. And hopefully I can add some serious size and strength eventually!

 

[napolean22]

its going to get tricky...

for example, you will want some space between your leg day squats and your back day deads.

stick with it...after you iron out the kinks, you'll love it.

 

[bigstve12]

Its a great program...i saw great strength gains...good luck

 

[JeSt3r]

im about a month with 5x5 i added around 30 lbs to my bench....around 40 to my squats and i have no clue how much to my tri strenght...i love it and i dont think ill change it ever =D

 

[SFLifter]

I'm having trouble figuring out what weight to start with for flat bench. I normally do about 6-7 reps at 155lbs (i know it's pathetic). Should I start there for the first week, or even lower - say, 145 - 150 ??

 

[JeSt3r]

Bro... dont think like that...i started at 155 at flat bench a month ago too....using 5x5 now im up to 185....30lbs in about a month..i'd say start at 145 and get your form down and make sure you get your breathing...the strenght will come...give it some time...on most people..it wont happen over nite(then again you get the lucky bastards who can increase strenght like its a switch) heh...just keep your focus and you'll be fine....trust me bro
btw: what are your stats?

 

[chewyxrage]

some good advice here^


personally, I started the 5x5 about 6 months ago. I started with all my compound exercises(5x5) really low because I don't want to plateu anytime soon.

You said you normally do 6-7 reps at 155 lbs. Personally, when I started this program, I was doing around 190 for 6-7 reps.

But when i started, I did 5x5 @ 135 for bench. Yes, it was easy for a while, now I'm up to 210 5x5 and I really don't myself stalling in the near future.

If i would have started at 155 or something, I can say I probably would have hit a plateau by now and not be near where I am today.

So basically, start at a weight you can be comfortable doing 5 sets of 5. Don't worry if it feels tooo easy, because in a month, it won't.

And I gotta say I am really happy to be using 5x5 program. It works great and I love it

Some random shit (all 5x5):

Bench: started 135 Now: 210

Squat: started 135 Now: 215

Deadlift: started 135: Now: 220

Closed grip bench: started: 115 Now: 175

Bicep curl: started: 75 Now: 115

I've been stalled for a couple weeks on bicep curls and closed grip bench....but on the rest I don't see any setbacks in the near future.....talkin about bench, squats, and deadlifts.



This was all about 6 months ago when I started the 5x5......before I started I had been lifting about 3 weeks (from a 1 year break......previous to the break had lifted 3 years consistently...in highschool)

Anyway.....point being.....5x5 rocks...stick with it !

 

[SFLifter]

^ That's some good inspiration right there -- thanks guys. I ended up starting bench at 150. I got it up no problem, but I think if I kick it up to 155 today I might have a little bit of trouble with the last couple sets. I think I'm going to just keep it at 150 again this week and concentrate on my form -- then next week I'll start movin' on up.

jest3r, I'm 24, 6'3" 185 lbs.

 

[callthedoctor]

5x5 was new for me also....(6'2",250lbs,natural)

I started about 4-5 weeks ago and am starting to plateau....so I'll go heavier and do 5x3 until I get the 5x5 then alternate 5x5's with 5x3's (right?)....

Here is where I started and where I'm at currently....

Bench - 225, now at 265 (I'm sure its' bumped my 1RM, but I hardly do those...)

DL - never DL'd before so this has been wild...275, now at 315 and I'm still going...thinking about trying a max soon...hoping for a 405...long term goal is 500 and puts me in that 1200 group)

Squat - started at 275 and now at 315...but plateau'd there....

BNP - 125, currenly at 145, and have a few weeks before I plateau there....