Routine -- take a look.

[UFC22]

Just seeing what ya all think...

My lifts are relatively low right now but i'm doing well.

Squat - 280lbs x 5reps (Deep)
Dead lift - 345lbs x 3reps
Flat BP - 275 x 5 reps
Overhead Press - 150lbs x 5reps

5'8 200lbs 14% BF


Monday – Legs
Squats 5x5
BB Walking Lunges 2x20
SLDL 3x10
Standing calf raises 4x10

Tuesday - Shoulders/Triceps
Standing overhead press 5x5
Arnold DB presses 3x5
Lateral raises 2x10
Close grip BP 5x5
Core

Wenesday – OFF

Thursday – Legs/Back
Squats 1x20
Deadlifts 5x5
BB rows 4x10
Pullups 3x5-10
Standing Calf raises 4x10

Friday – Chest
Flat BB Press 5x5
Incline BB Press 5x5
Weighted dips 3x7-10
Core

 

[stevius]

A little biased towards the upper body for my liking although it does look to be a fine program, and I'm sure it's suited for you personally.

There doesn't seem to be much really high intensity work, but that's not intended as a criticism.

 

[s8nlilhlpr]

Are you really training for MMA fighting or is that just your handle? If so, I would ask your coach about including some explosive movements. Any sorta of cleans/snatch, power shrugs, explosive pulls. All of those will help when you have to lift someone up and bodyslam them .

 

[UFC22]

Are you really training for MMA fighting or is that just your handle? If so, I would ask your coach about including some explosive movements. Any sorta of cleans/snatch, power shrugs, explosive pulls. All of those will help when you have to lift someone up and bodyslam them .

In a way I am yes. I stopped being competitive awhile back but am thinking of getting back into it 75%. I might look into the 5x5 routine MWF. I really want to focus on my legs. I just want big legs and a relatively athletic thick upper body.

 

[JohnRobHolmes]

You have a bias of pressing motions over pulling motions as well. Maybe add some low rep rowing to monday?

 

[Guinness5.0]

I might look into the 5x5 routine MWF. I really want to focus on my legs. I just want big legs and a relatively athletic thick upper body.

This is the way to go. Frequent (2+ times/week) progressively heavier squatting = big legs.

 

[UFC22]

This is the way to go. Frequent (2+ times/week) progressively heavier squatting = big legs.

From what I understand by the 5x5 routine is that u increase your squat 2.5-5lbs every week correct? What if your on cycle and can progressively go higher weight every week than average?

 

[solarclimax]

From what I understand by the 5x5 routine is that u increase your squat 2.5-5lbs every week correct? What if your on cycle and can progressively go higher weight every week than average?

2.5 - 5lbs ? that must just be an example ? I increased my squat 10 - 20 kilos 1 week. Go with what u feel. If u think u can add 2 lbs do it, if u think u can add 50 then do it. If u think u can add 10 this week but then maybe only 1 the week after. Then it might be a good idea just to add 8 this week so u can add 5 the next, ect: Just don't go silly and listen to your body.

 

[UFC22]

2.5 - 5lbs ? that must just be an example ? I increased my squat 10 - 20 kilos 1 week. Go with what u feel. If u think u can add 2 lbs do it, if u think u can add 50 then do it. If u think u can add 10 this week but then maybe only 1 the week after. Then it might be a good idea just to add 8 this week so u can add 5 the next, ect: Just don't go silly and listen to your body.

Gotchya Thanks

So...

Monday
Squat 5x5
Bench 5x5
BB Row 5x5

Wenedsday
Squat 4x5
Incline Bench 4x5
Deadlift 4x5

Friday
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
BB Row 4x5, 1x3, 1x8

Now I see how the rep/set range changes m,w,f. Now can I just do 5x5 mwf or should I read all the reasoning behind this routine and follow all the rules?

 

[solarclimax]

CAUTION - READ THIS: if you are going to devote hours and hours over weeks and weeks to a program, please take 10-15 minutes to actually read this page and understand it. That's a retarded method of saving time. Also, you will find it hugely useful to read the Training Primer I put together. You will understand so much more about training in general if you read it. Honestly, save yourself years of learning and spend 10-15 minutes reading that page. Hell just print it out and leave it in the bathroom. Within a couple days, you'll have it finished and you will be so much further ahead than so many others. Also, please make sure to read the Possible Issues section below - don't be a nimrod.

READ http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm