QuIcK 5x5 QuEsTiOn!

[BaKoBoY20]

This 5X5 Program looks really good, but I have a few questions. Can/ should I incorporate chins for lat development and more back development besides just rows? Should I incorporate some kind of shoulder lift such as military presses or push presses? How about calves?

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
BentOver Rows – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
DeadLifts – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
BentOver Rows – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each

 

[asdfzxcv]

Hello there,I have recently started doing a modified 5x5 myself,in answer to your questions.

1.Yes, you can add in chins/pull-ups,most people including me add them on the wednesdays workout.

2.Yes,Infact many people exchange the wednesday incline bench for standing military presses,or push presses if you prefer.

3.As for calves you could probably do a few sets after a workout,but dont let it compromise the squats/deadlifts.Honestly,with all the squatting and pulling from the floor you will be doing your legs will grow alot,so you should see how your calves fare after 8-12weeks then add additional work if they are really lagging.

Hope all of this helps
Best of luck

 

[BaKoBoY20]

Thanks. I don't think I'll cut the Incline bench b/c that's my best chest builder, however, I need to incorporate some kind of power shoulder movement. I think I'll just do the program with the added chins, and see how it fares. If my shoulders lag then I'll add something in later. Thanks for the advice though. Good luck as well.

 

[Madcow2]

Thanks. I don't think I'll cut the Incline bench b/c that's my best chest builder, however, I need to incorporate some kind of power shoulder movement. I think I'll just do the program with the added chins, and see how it fares. If my shoulders lag then I'll add something in later. Thanks for the advice though. Good luck as well.

Do not think in the sense of isolation. Your shoulders are getting hammers from all the pressing and rowing. You don't need to do an exercise for every little thing. Lots of people have remarked that their rear and side delts have really exploded from this program as well as the periodized one (just using inclines, flats, proper rows). No isolation needed, just run it as is and don't screw with it.

I would get all the weights for each set planned out as well as the weekly progression for 4-5 weeks. On week 4, hit your current PRs and then add incrimentally every week after that until you can't anymore (i.e. no progress in getting your target 5 reps or in adding weight for a few weeks back to back). Too many people start too close to their maxes (or right at them) and don't make realistic additions (the progression is the stimulus not just getting under the bar). Also, too many people don't make big enough jumps in their sets. i.e. if in the example the 315 squatter goes 135, 185, 225, 275, 315 - don't do 135,145,155,165,175 in ramping to 175. It makes the sets too dense and workload too high for a long run at this program. Roughly to build to 175 you might make 10-15% jumps set to set (i.e. at least 17.5 pounds on average).

 

[BaKoBoY20]

That i didn't think about... I need to make bigger jumps then, cause on Monday I did my sets like this: Squat 5X5: 185, 205, 225, 245, 265. And Bench 5X5: 205, 225, 235, 245, 255. Too close together, huh?

 

[RipStone]

That i didn't think about... I need to make bigger jumps then, cause on Monday I did my sets like this: Squat 5X5: 185, 205, 225, 245, 265. And Bench 5X5: 205, 225, 235, 245, 255. Too close together, huh?

Defintley too close together. Start with 135lbs for each lift and make 10-15% jumps.

 

[Madcow2]

A better way is to take your top set (which is the one you are really tracking and working on) and then figure out 10-15% of that and then calculate your sets so that each previous set decreases 10-15%. i.e. if a 315 squatter starts his first set at 135, a 265 squatter would start lower.

 

[BaKoBoY20]

So with this workout I need to be making big jumps between sets and ending my sets with the most weight I can right? B/C 265 is not my max if I start out at 135, I just stopped at 265 b/c I was exhausted. I think I'll start my program over on Monday.. Also, I talked to buddy @ my gym who is an amatuer BB and he said that I should be resting between 3-4 mins between sets to let something recover... i think he said CNS or something like that. Anyone know what he's talking about and if that's could advice?

 

[RipStone]

So with this workout I need to be making big jumps between sets and ending my sets with the most weight I can right? B/C 265 is not my max if I start out at 135, I just stopped at 265 b/c I was exhausted. I think I'll start my program over on Monday.. Also, I talked to buddy @ my gym who is an amatuer BB and he said that I should be resting between 3-4 mins between sets to let something recover... i think he said CNS or something like that. Anyone know what he's talking about and if that's could advice?

Before you start this program you need to know what your 5 RMs are for the core lifts. So, maybe take a few days to figure this out. Rememberm your 5 RM is the amount of weight you can do for 5 reps with good form, no more, no less. This is essential in order to make gains because you want to know how to ramp the weights up each week.

Also, when training for strength its fine to rest longer inbetween sets. This will help your muscles recover more so you can handle more weight in your next set. For me, I rest 2-3 mins for my first few sets where I am not working with a weight close to my 5 RM. But for my later sets when the weight increasses(especially for a max set) I will rest 4-5 mins.