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Hello ladies and gents,
I don't like doing a long cycle like the standard 5x5 because I have stuff interfering, that can really mess up a long cycle. Also, I may not always be able to go any day a workout is scheduled - missing a day on a the 5x5 really sucks imo. Because, if you skip friday and go saturday instead, you'll only have 1 day of rest before repeating pretty much the same workout. So, I tried to modify the 5x5 into program of my own.
In this program I think that skipping a day, and doing it the next day instead, has less negative impact. It's 2 weeks of loading and 1 week deloading:
Loading, week 1 + 2 :
Monday/Thursday:
Squat 5x5
Bench 5x5
Row 5x5
Tuesday/Friday:
Deadlift 8x1 (pyramid)
Push Press 5x5
Chin 5x5
Deloading, week 3
Tuesday/Friday:
Squat 1 x 5
Bench 1 x 6
Row 1 x 5
Deadlift 4 x 1 (pyramid)
Push press 1 x 5
Chin 1 x 5
Some accessory work for abs and calves is done 2-3 times a week, using low volume and fairly low intensity.
In the loading weeks, there is no pyramiding. All sets are with the same weight. Weights are ramped up every workout if possible. The last 2 workouts of week 2 should be very tough and the last sets should be pretty much untill failure. As for deadlifts, I can't keep my form under control when I do sets for reps. I'll simply stick to singles.
In the deload week, the weights are the same as the last 2 workouts. Just 1 set is done for each exercise, except deads.
There is no intensity phase. Because there is only 1 week of deloading, the body should still be ready for high volume work right after this week. No acclimation week for the high volume needed.
What do you guys think of this? I already started it and almost completed week 2 but I am wondering what you guys think.
I don't like doing a long cycle like the standard 5x5 because I have stuff interfering, that can really mess up a long cycle. Also, I may not always be able to go any day a workout is scheduled - missing a day on a the 5x5 really sucks imo. Because, if you skip friday and go saturday instead, you'll only have 1 day of rest before repeating pretty much the same workout. So, I tried to modify the 5x5 into program of my own.
In this program I think that skipping a day, and doing it the next day instead, has less negative impact. It's 2 weeks of loading and 1 week deloading:
Loading, week 1 + 2 :
Monday/Thursday:
Squat 5x5
Bench 5x5
Row 5x5
Tuesday/Friday:
Deadlift 8x1 (pyramid)
Push Press 5x5
Chin 5x5
Deloading, week 3
Tuesday/Friday:
Squat 1 x 5
Bench 1 x 6
Row 1 x 5
Deadlift 4 x 1 (pyramid)
Push press 1 x 5
Chin 1 x 5
Some accessory work for abs and calves is done 2-3 times a week, using low volume and fairly low intensity.
In the loading weeks, there is no pyramiding. All sets are with the same weight. Weights are ramped up every workout if possible. The last 2 workouts of week 2 should be very tough and the last sets should be pretty much untill failure. As for deadlifts, I can't keep my form under control when I do sets for reps. I'll simply stick to singles.
In the deload week, the weights are the same as the last 2 workouts. Just 1 set is done for each exercise, except deads.
There is no intensity phase. Because there is only 1 week of deloading, the body should still be ready for high volume work right after this week. No acclimation week for the high volume needed.
What do you guys think of this? I already started it and almost completed week 2 but I am wondering what you guys think.
