My revised 5x5 routine...felt overtrained

[wutangnomo]

I used to do 5x5 exactly as Needsize had it layed out, same split and all. I like the routine, but I felt overtrained. I learned a lot about my body in the process. I have since revised my 5x5 to:

--------------------------
CHEST/SHOULDERS
--------------------------
Flat bench 5x5
Incline press 2x8
DB pullovers 2x8

BB military press 3x5
Side laterals 2x8


--------------------------
BACK/CALVES
--------------------------
Deadlifts 3x5
Pullups 3x8
BB rows 3x8

75 calf routine


--------------------------
ARMS
--------------------------
Preacher curls 4x5
BB curls 2x8
DB incline curls 2x8

Close grip bench 4x5
DB french press 2x8
Cable pressdown 2x8


--------------------------
LEGS/ABS
--------------------------
Squats 4x5 (alternate every other week with front squats 4x5)
Leg press 3x8-10

Lying leg curls 4x5
Seated leg curls 3x8-10

Ab work

 

[wutangnomo]

I like the higher rep ranges for some of my body parts. Anyone else revise their 5x5? Comments?

 

[leatherface]

One of my older revised 5x5's...

Monday - Shoulders/Tris/Abs/grip
Tuesday - Quads/Hams/lower plyos
Thursday - Chest/Bis/Grip
Friday - Back/Oly lifts/Abs


Monday -
Standing Overhead Press 5x5
Upright Row 2x12
Close Grip Bench 4x5 3 min rest
Decline Close Grip 2 x 3 (would change this up alot..usually higher rep stuff though)
JM Press 1x12
4-6 Sets of Ab stuff/superset with grip work

Tuesday --
ATF Squats 5x5/plyos
Box Squats 3x8
Glute Ham Raise 4 x 8

Thursday -
Flat Bench 5x5
3 Board Press 3RM (usually didn't do this)
Incline Bench Press 2x10
Sometimes like 3x3 for biceps...*Sometimes = like once every 2 months )
ABS

Friday -
Deadlift 5x5
Bent Barbell Rows 2 x 8-10
Pullups 2x12+
2-4 sets of grip work


there ya go, just an example

 

[Dave949]

8 sets for your biceps !!! WOW