My 5x5 routine, and general wonderings

[TheOak84]

Right now, im training like this

Squat - 5x5/3x3
weighted chins - 1x5/1x3
military - 1x5/1x3
DB military - 1x8 - HIT style
bb shrugs - 5x5
skulls - 3x5

24-48 hrs rest

Deads - 1x5/1x3
weighted dips - 1x5/1x3
grip work

24 hrs rest

Squats - 1x5/1x3
weighted chins - 5x5/3x3
military 5x5/3x3
db shrugs - 3x5
over head ext - 2x8 - HIT style

24-48 hrs rest

So far, the strength is going up. I dont feel over trained, and my weight is progressing too. Im on my 8th week.

Anyway, Im going to do the same template but with different exercises.

my question is, what if i did mini 5x5 cyles 4-5 weeks, changing the exercises every cycle? So, itd be like this... Ill just use the main lifts...


4 weeks

deads 5x5
bb row 1x5
dip 1x5

box squat 1x5
military 1x5
chin 1x5

deads 1x5
row 5x5
dip 5x5

4 weeks

box squats 5x5
weighted chin 1x5
military 1x5

rack deads 1x5
dips 1x5

box squats 1x5
weighted chin 5x5
military 5x5

4 weeks etc..

maybe a few days/1 week off between the 4 weeks, or a week of every 8 weeks. Im sure my strength will go up alot, and ill be more efficient with each exercise.

The main goal is strength, better form with each lift, and size.
im just feeling a little dull with the full 8-9 weeks, with the same lifts.

I guess Im just looking for more variety.

what do you guys think about that? ever tried it? comments etc.

 

[keasbey]

no bench?

 

[TheOak84]

no bench?

we dont get along

 

[TheOak84]

Really? no comments or suggestions, or anything?

 

[ExtraMile]

No bicep work? Well other than chins, obv.

 

[TheOak84]

lotta newbs round here lately... wheres the VETS!

 

[fortunatesun]

Periodization. It's a concept that works though some find it more important than others. I think mixing things ups leads to more balanced development.

I believe there's some discussion of it on Madcow's site though it's not extensive.

Tatyana does something even more radical as documented in her log:
http://www.elitefitness.com/forum/w...don-t-get-fat-offseason-journal-573095-2.html She may be the premier reference on this board.

 

[dolf215]

This not a 5x5. This is a bodybuilding routine with low reps. There is no progression or periodization to follow when you change the exercise after a couple weeks. The point of the 5x5 is to get as strong as possible on the big lifts. Strength+caloric excess=mass.
Try the original and don't mess with it. Bill starr and glenn pendlay know more about this stuff than you or i and they have set it up that way for a reason.

 

[enigma4dub]

you said above that your weight and strength are going up. why are you changing anything? why not run the course on the program you are running until progress is no longer possible. 4 weeks for each of your micro cycles seems like a short amount of time. i usually train the same exercises for several weeks at a time, usually running a program all the way down to max singles. before changing exercises and re-ramping.

 

[TheOak84]

This not a 5x5. This is a bodybuilding routine with low reps. There is no progression or periodization to follow when you change the exercise after a couple weeks. The point of the 5x5 is to get as strong as possible on the big lifts. Strength+caloric excess=mass.
Try the original and don't mess with it. Bill starr and glenn pendlay know more about this stuff than you or i and they have set it up that way for a reason.

dolf215 - I am doing 5x5, currently. I just replaced a few exercises, and added some HIT movements, so its more of a hybrid 5x5, which works better for me.
Ive done 5x5 several times, with great results, but im starting to develop my own style, using principles from various routines.

enigma4dub - when do you think its ok to use micro cycles?

thanx for the feedback

 

[highlander555]

I think what you're doing and thinking about sounds pretty solid, but if you're not going to bench I'd at least throw in some standing push presses.

 

[oso0960]

Try the original and don't mess with it.

why wouldn't you mess with it? it's a cookie cutter, a very generalized program for everybody, not individuals. They say don't mess with it because most people would say F squats, i want to do curls instead and get rid of most of the compound movements. Doing the same thing over and over will cause plateaus. if what he's doing works best for him, why change it?

 

[dolf215]

why wouldn't you mess with it? it's a cookie cutter, a very generalized program for everybody, not individuals. They say don't mess with it because most people would say F squats, i want to do curls instead and get rid of most of the compound movements. Doing the same thing over and over will cause plateaus. if what he's doing works best for him, why change it?

Because most people don't know enough about it to choose the right lifts and when to do them so they don't effect the other ones. The original has everything you need to grow for the rest of your life. If your hitting plateaus then deload and start again. If your bored which is why most bodybuilders change stuff well then whatever.

 

[TheOak84]

Because most people don't know enough about it to choose the right lifts and when to do them so they don't effect the other ones. The original has everything you need to grow for the rest of your life. If your hitting plateaus then deload and start again. If your bored which is why most bodybuilders change stuff well then whatever.

So youre saying my choice of exercises were poor? I think not.

 

[dolf215]

So youre saying my choice of exercises were poor? I think not.

I think the exercises you chose are great. Let us know how it works out for ya.

 

[TheOak84]

I think the exercises you chose are great. Let us know how it works out for ya.

sure, i keep a log. Maybe I should make one on here, but that seems too tedious. I also plan on doing some olympic lifts for a few cycles. Maybe high pulls or cleans.