Question for Madcow2 (5x5)

[seizer]

I have one more day left in week 5 and am feelin stronger than every, all lifts are going well. However, i have one question. I realize you said keep this program the way it was intially designed, but there is one thing that i kinda wanna do...with your recommendations of course. Now, i feel like my traps are a little lagging and was wondering if it would be too late or if i should not all implement some power shrugs into my routine now. I mean obviously i can add it to my workouts if i want to, but i thought id ask you or anyone else if just to see if i should...if my judgement is a little skewed. I just want the best results possible as with anyone, but i dont want to jeopardize what have already started - would it greatly affect my 5x5 program if i added power shrugs...maybe some 3x3's or 5x5's?

 

[Madcow2]

Why not just add them in to the next program or something. When you screw with the deload you screw with a fundemental piece of the program and executing properly drives results for the training cycle. It can certainly be done but someone new to this type of training and totally unfamiliar with their tolerances risks a lot for very little incremental benefit if any at all.

So week 5-10 is basically the lower volume/higher intensity phase and serves to deload from the initial volume phase. Any addition at week 5 and on is going to increase the volume in the deloading phase. So, you can substitute or add on but these can be pretty strenuous so perhaps adding to the 2x per week deload protocol would be better. In addition, if you haven't done them for a while or ever it's not a good idea to start with sets of 5 or 3. This is very heavy dynamic pulling and may result in injury unless you're accustomed to it (and just be a massive overall stress to the system since they aren't exactly light assistance work). Add in or sub 3 light sets for reps if you feel like it - once or twice a week but I'd strongly caution against the urge to mess with this program. Most of the people who mess with it blow it up.

 

[ghettostudmuffin]

Hey madcow2, I'm in week 4 of the volume phase and have hit all my pr's so far this week. Took alot of effort to get my 5x5 on monday for squats which I just barely got and even my 5x5 today with 80% of monday's was fairly hard feeling.

I feel fine still, but I can tell my legs are starting to wear down a little. They peaked in week 3 as far as how strong they felt, was able to push them a little farther here in week 4, but I can tell they are ready for the deloading week coming up and the drop in training volume to 2x a week.

Physically I feel fine, but I can see what you meant by causing the body to overtrain a little by the end of the volume phase. The squats getting hard even on the light day is a signal to me that this is happening, but not too much. I think the intensity phase is gonna rock.

Interesting thing, my bench and deadlifting has only felt as if it's getting stronger rather than wearing down a little like the squats, but I suppose that's because I'm not benching or deadlifting 3x a week.

I have gained 6lbs in 3 weeks so far and my strength feels at an all time high and I know it's only gonna peak more by the end of the program.

Anyone that's thinking of trying this program, DO IT! It RULES.

Oh, and btw, my arm's are up a 1/4" and are now 16 3/4". and I'm sure they'll grow more by the end of the program. 1/4" in 3 weeks with no direct arm work at all? Hmm, I'm sold on compound lifting.

Madcow2, you are the man for bringing this program to all of our attentions!

 

[seizer]

Alright thanks Madcow2...i am not going to add the shrugs even though i normally do them. And i guess it also wouldn't make sense to add volume in a deloading phase either like u said.
Ghetto, nice results bro...i too am growing well, im getting a little 'surplus weight' but whatev....my arms are getting marks on em (small ones).

 

[blut wump]

I also was tempted to add shrugs and arm work but madcow has written so many times not to mess with the program that I decided to stay with the flow. This program will stress your arms and traps. The pressing and pulling will work your arms enough and the deadlifting will stress your traps adequately. I'm fond of my traps and I think I'd have noticed any shrinkage if it were going to happen.

I remember reading somewhere "Every day is CNS day". You can only give your body so much to do before it becomes counter-productive to add more.

ghettostudmuffin: I too found week 4 to be hard and was starting to feel worn down. Every time I started the fourth set it would sit in my mind that I'd already done more than I'd be doing in week 5 and it was more mental effort than physical to continue - a sure sign of impending overtraining. Week 5 will feel too easy but in that week I was falling asleep at any opportunity which I took as a sign that my body was glad for the easing up.

 

[mayhems]

hmm i really think i should continue with this program after hearing your results... if i do go today it would be day 2 of week 1! but im only 16 and gettin to the gym 5-6 times a week is key for me so i guess i could throw some cardio or abs in on opposite days... it all depends.. but right now im doing a 6 day working muscles 2x a week and have seen great results over the past few months so im not sure if i want to distrupt this yet

 

[seizer]

Dude, give this try - its the shit.