Work out routine help

[keasbey]

ive been doing the 5x5 for the last 4 months and am really enjoying it. but ive been doing some reading and would like to change some things up a bit.. i know it says not to fook with the routine.. but if i didnt i wouldnt do what i do best.. so heres what im thinking

a M W F routine with most of the core 5x5 lifts and style still implemented but with some minor changes

Monday
Bench 5x5 style
Squat 20rep style
*insert somthing for back... Bent over rows just dont feel to be doing anything for me and i dont feel my form is right either so id like to do somthing for back and back width maybe the 50 pullup routine*
Omega chest routine

Wednesday
20rep squat adding 5 lbs
Dead lift 5x5 routines style
incline bench 5x5 style
standing military press/overhead press 3x5 style


Friday
20 rep squat
5x5 bench
same back as monday
omegas chest routine

i know its kinda scrambled but i really like doing the full body workout each day instead of the isolation muscle grounds like chest/shoulders mon, back and bis wens and legs and tris fri

my focus will be on the squat bench and dl like always and i wont let the OHP or omegas hinder those lift. if i cant recover from it in time ill slow there roll. i have a lagging visual chest and would really like to give omegas a solid go for a couple of months

any input would be greatly appreciated

 

[needtogetaas]

to many reps an the squats.

 

[keasbey]

no one has any other opinions? or concepts/ideas specifically for back exercises..

 

[ExtraMile]

Pendlay rows are the shit for back bro

 

[scotty too hotty]

My fav. "back" exercise is pullups, but some people can't do them or that many if they're just starting out. I also like old school t-bar rows with an olympic barbell and close pulldown handle, not the machine. To do these you either need a partner or put the end of the barbell against the wall and set a heavy dumbell over it. Keep the chest as close to 90 degrees to the floor as you can to isolate your back muscles. If you want more traps and bis, stand up.

 

[SouthernLord]

For back try some high rep db rows. Warm up with sets of ten, but on your last set hammer as many reps as possible with each arm. Don't use straps. When you get twenty reps with the desired weight increase that weight by 5 pounds and start over. I am doing this and it pumps the absolute shit out of my lats, upper back, forearms, and bis. I hit the 120's for 18 earlier and it is hard to type

Oh...sorry but that routine is kinda a clusterfuck

I just started alternating Upper/Lower over a three day split using percentages and I like it.

Day 1
Standing OHP
Chest/shoulder accessory (Flat DB 4x10-12)
Upper Back/Lat accessory (DB rows like I mentioned above)

Day 2
Deads
Low back/hamstring accessory (weighted hypers 4-10-12)
Calves and Abs

Day 3
Incline Bench
Chest/shoulder accessory (Dips 4x10-12 weighted)
Upper Back/Lat accessory (Pull ups 4x10-12)

Day 4
Front Squat
Quad accessory (Walking Lunges 4x10-12)
Calves and Abs

That's it. I am training M/W/F and I alternate through the days so some weeks I have two upper days and some weeks I have two lower days. IMO this is a good program to run in place of the traditional 5x5.

For the OHP, Dead, Incline, and Front Squat I am working off of percentages. It breaks down like this...

Week 1 3x5 with 65%, 75%, 85%
Week 2 3x3 with 70%, 80%, 90%
Week 3 5/3/1 with 75%, 85%, 95%
Week 4 (deload) 3x5 with 60%, 65%, 70%

If all goes as planned I will repeat this cycle and add 5 pounds to my presses and 10 pounds to my squat and dead.

The original program calls for OHP, Dead, bench, squat, but it completely customizable. Even the accessory work as long as you keep with the main theme.

Also on the last set of the main lifts (OHP, Dead, Incline, FS) I rep out. I do not leave anything in the hole. For example on my last set of five at 85% for OHP I pressed it for 7 reps.