Need help with new training program and 5x5 questions

[Aussie Viking]

Im just under 90kg, 5'11 about 15% bf and training for approx 1.5 years.

The 5x5 program... is that only for 3 days a week? is it possible to turn it into like a Mon/Thurs, Tues/Wed type split? So 4 days a week..

Ive seen that you dont directly train shoulders with this program, can i add a shoulder exercise in anyway?

Also does anyone use a training partner with this program? Or is there no need for one?



*EDIT*

Does this variation look okay?

Squats 5x5
Incline Bench 5x5
JS Rows 5x5
Floor Press 5x5

Squats 5x5
Flat bench 5x5
Deadlifts 5x5
Chins 5x5

Shoulder dumbbell press 5x5
Squats 5x5
Incline Bench 5x5
Rows 5X5

or something like this?

DAY 1 & 4

Shoulder Press 5x5
Deadlifts 5x5
Rows 5x5

DAY 2 & 5

Squats 5x5
Bench Press 5x5
Floor Press 5x5

 

[Aussie Viking]

any advice would be great
thanks

 

[Rabid_Goose]

I wish I could help you, everybody is out for Thanks Giving, at least I'm going to assume. But I'll shoot from the hip and try.

I think of the 5x5 program as more of as way to train, not an absolute strict training program that must be followed to the letter. It all depends on your goals. The program is really about strict linear progress in the big compound lifts at the base and that is what I'm using it for.

No training partner required. What is your goals, get good at compound lifts, or just to body scuplt certain muscles?

 

[ZGzaZ]

I wish I could help you, everybody is out for Thanks Giving, at least I'm going to assume. But I'll shoot from the hip and try.

I think of the 5x5 program as more of as way to train, not an absolute strict training program that must be followed to the letter. It all depends on your goals. The program is really about strict linear progress in the big compound lifts at the base and that is what I'm using it for.

No training partner required. What is your goals, get good at compound lifts, or just to body scuplt certain muscles?

Have to disagree, if you read Starr's write up on it, he specifically says "Do not fuck with the program!" The original poster, try the program for 8 weeks or so before you think you want to change it to a 4 day split, you won't want to. As far as not directly training shoulders, one of day 2's main movements is suppose to be Military press, that's direct shoulder work. And the last one, I've been on it for 9 weeks now, without a spotter and haven't had much of a problem, so its not essential. But probably does help a lot with motivation and on some of the heavy triples. Gl if ya start the program, and I'd advise just trying it how it's suppose to be first before you decide to make changes.

 

[Rabid_Goose]

My bad, just trying to dispense advice on what I know of so far, never read the whole thing through. I thought the program was based on ideas of 5x5 progression not the exact program.

 

[Aussie Viking]

thanks guys
i might give the Bill Starr - Glenn Pendlay 5x5 a go

i know this isnt gonna sound good, but i have spinal problem and can not take the pressure across the spine, this means i can not do squats

can i substitute with leg press?

 

[Aussie Viking]

also i just found this on another site (by madcow)


4 Weeks Loading 5x5

Monday:
Olympic Squats: 5x5
Benching: 1x5 (pyramid)
JS Rows: 1x5 (pyramid)
Accessory (skullcrushers and abs)

Wednesday:
Olympic Squats: 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press: 5x5
Deadlifts: 5x5
Pull ups: 5x5
Accessory (incline curls and abs)

Friday:
Olympic Squats: 1x5 (pyramid)
Benching: 5x5
JS Rows: 5x5
Accessory (weighted dips and abs)



opinions on this one? do you think thats enough bench press?