Need advice on the 5x5 program

[cmarcell]

I've been in need of a new training routine for a couple weeks now. I've been reading a lot of good feedback on the 5x5 program, so I figured what the hell. My question is, I've seen variations of this program. The one I see a lot on this site is:

Exercise Sets x Reps
Details

Monday
Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5
Ramping weight to top set of 5
Deadlift 4x5
Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

I do have a couple questions about this. 1.) Day 2 has incline or military. I like to include both into my routine, so would I do both, alternate, what? 2.) Monday and Wednesday include just ab work, while Friday has biceps and triceps. Why the big pile up. Can these exercises be done at other times? Also, should I do front squats one day as well?Another site has the following:

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

this is different mainly due to the fact that instead of moving weight with each exercise, you keep a constant. My question is, which is better. I like the first, seems like you wont tire out as much. but you guys are more knowledgable than me. Thanks bros.

 

[anotherbutters]

They're both listed on madcow's site here, which is a good resource for training in general. The first one you mentioned is the single factor, the second is the dual factor. The difference is in the programming. With the single factor, you keep trying to add a little to the bar every week for as long as you can. This is a quick way to make progress and works well for intermediates. With the dual factor, you do a lot more workload (the flat sets) in the first 4 weeks, then slash the workload in the following weeks to recover from all the fatigue you've built up. This is slower progress, but necessary for someone that has progressed to a level at which the single factor no longer produces results.

Since you're new to this, start off on the single factor (intermediate) version. Choose between incline or military, with a preference for (standing) military - there's no need to do both. You might end up doing this for 2-3 months before you stall. You'd then normally reset the weights a few weeks and ramp up again, progressing to new heights. Use that as your opportunity to switch from military to inclines if you want.

Chins/pullups are frequently added onto the single factor's Wednesday workout too.

Front squats are a common substitute for light squats on Weds, so feel free to do that. The bicep and tricep work on a Friday is fluff work. Relative to everything else, it isn't much workload and isn't that important - it's mainly included to appease people who feel they just have to curl, which is why it's tagged on to the end of the week after all the important stuff.

The training vault sticky at the top of this forum has links to a number of journals, so you can see how other people have done.

 

[cmarcell]

Also, would you recommend a regular deadlift, bending the legs on the way down, or a stiff legged deadlift?

 

[Protobuilder]

Great advice from AB above.

Stick to full deads. No need to do the stiff-legged version right now.

Do you have a problem w/ doing full deads or are you just curious?

 

[cmarcell]

Nah, that's what I do now, just a curiosity.