opinions on my 5x5

[KillahBee]

first off, let me say that I am pumped to start hitting the weights HARD after almost 3 months off b/c of rotator cuff strain. spent a lot of time reading the boards and analyzing my workout approach. decided that a 5x5 is best for me right now and I am very amped to start it.

Mon:
sh
5x5 military press
2x8 upright row
2x8 side lats
2x8 shrugs
back
5x5 good mornings
2x8 t-bar row
2x8 lat pull down
2x8 db row

Tues:
ch
5x5 bench
2x8 db incline
2x8 db decline
2x8 flat db fly

Wed: off

Thurs:
legs
5x5 squat
2x8 ham curl
2x8 quad extension
3x20-25 calf raise

Fri:
Bi's
5x5 bbell curl
2x8 incl db
2x8 preacher curl
2x8 hammer curl
tri
5x5 close grip bench
2x8 push downs
2x8 overhead db ext

sat,sun off

eat like an animal. make every movement in every workout count.

 

[Atomic Punk]

I'm not a big fan of that range of reps. I have been doing them for bench lately, and I found myself hitting plateus alot quicker than I would with a 3 rep heavy set range. In my opinion, I get better strength results from that rep range(which is all I really care about these days--at least on bench) than with 5 reps. 5 may be more condusive to size though.

 

[CipherLock]

looks like a lot of work against that rotator cuff of yours, are you throwing in rotator cuff work a couple of times a week?

And I thought only 2 sets of 8-10 after the primary 5x5 was the foundation here?

 

[KillahBee]

I didnt mention that I have been rehabbin the rotator for over a month now, and have spent the last 2 1/2 weeks working in the gym to get back to where I was before. I should be 100% in 2 weeks when I plan on starting the 5x5. I am definitely not rushing it tho, and do rotator work 3 times a week.

As far as the sets, I am assuming you mean 2 exercises of 2 sets. I have seen people use 2 movements and some use three.

 

[KillahBee]

.

 

[FatRat]

Overall looks fairly solid, but here are some comments which you could think about:

First off, you should find that a 5x5 and 2 sets of 2 exercises will be enough, that’s quite high volume as it is and has worked for many on this board, including myself. Don’t forget you can change the 2 x 8-10 exercises each week to get in some new moves…

Build up the weights gradually so as not to hurt you cuff again and take your rehabilitation right back to square one. This is a great way to add massive strength, but you need to be patient. Also, I don’t see any rotator work in your program?

Drop the Upright rows, particularly if you have a history of rotator cuff problems! I like Arnolds in there, but I don’t know how that would be with your shoulder? Shrugs are up to you, but mine get enough work from Deadlift (which I’m coming to). In fact, my traps have come on massively since I dropped shrugs and just worked on big DL’s.

For your back, I’m not sure I would use GM’s as my 5x5 unless you really want to work on lower back strength. Personally I would use Deadlifts, or other than that, another big compound movement, probably a row. Also, I would drop one of those rows, one is enough, and you can alternate each week (that’s assuming you go with DL’s).

I would drop a 2 x 8-10 chest press

I would drop the extension for legs, or use a press on some weeks, and I would drop one of those bi exercises too.

Sorry if that’s a lot, its just my thoughts, and in the end its up to you. You should do really well on this, good luck!

 

[KillahBee]

first off- I really appreciate all the thoughts, fat rat. I thought I had seen some people use 3 exercises for the 2x8's but I will drop mine to 2. the upright row drop might be a good idea. and, I do rotator cuff work at home, with various elastic bands and what not. dont worry, I am in this for the longrun and would never jeopardize my health by reinjuring myself. as far as deads go, I have never done them and worry how they would affect my already messed-up lower back (disc problems). but, I do think that moving the t-bar row into the 5x5 and dropping the GMs into the 2x8 would work, and still help to strengthen my lower back.

thnaks for the help.