YET another 5x5 (needsizes)

[armyrebel]

Well First off before i get flamed for not working things enough. Im in the military and deployed to iraq. We do pt 5-6 days a week. ex.(m,w,f 2-5 mile runs, and t and th pushups situps ect) So im still active. And all the walking we do around here. I hope that this program will be enough.. Rememeber the saying less is more.. heheh Ok.. now down to buisness...

I was thinking...

Mondays:
Hammer Strength Incline Press 5x5
Flat DB press2x 8-10
Incline Flys 2x 8-10


Tuesday
Bent Over Rows 5x5
Lat Pulldown 2x8-10
Dead Lift 2x8-10

Weds
Miltary Press 5x5
Side Raises 2 x 8-10
front Raises 2 x 8-10

Thurs
Close Bench Press 5x5
Curl 5x5
Push Downs 2x8-10
DB Curl 2x 8-10
Skull crushers 2x8-10
Conc Curl 2x8-10

Friday
Squats 5x5
Leg Ext 2x 8-10
Lunges 2 x 8-10
Calf Raises 4x15-20
Seated "" "" 2 x 10-15

**** Abs 3 x a week and cardio from pt.. and probally a little sprints...

On the 5x5 im starting light and working my way up.. and on the 2x 8-10 its faliure.

Diet.. If anyone has every beed deployed good ole' KBR.. I have access to a chow hall 4x a day...


Let me know what you think.... My goals are to gain some size and strength

 

[Guinness5.0]

I don't like the hammer press as your main chest movement. Use db's or a bb wuld be better. Also personally i'd use deads as your 5x5 back movement rather than rows.

 

[JL_204]

I don't like the hammer press as your main chest movement. Use db's or a bb wuld be better. Also personally i'd use deads as your 5x5 back movement rather than rows.

I agree.

You should consider putting your rows on another day. Doing heavy rows and Deadlifting on the same day dont mix. Maybe you could put 5x5 rows on your chest day or something. Just an idea.

 

[armyrebel]

I agree.

You should consider putting your rows on another day. Doing heavy rows and Deadlifting on the same day dont mix. Maybe you could put 5x5 rows on your chest day or something. Just an idea.

Sounds good.. So you think that its enough..

 

[HaZaRDouZ]

i do both rows and deadlifts 5x5, then the following week i switch deadlift 1x5 and rows 8-10 x 2, just my .02$

 

[armyrebel]

im Going to post what i did last week for Week 1 of my Program. Im Changing The HS to BB, and the BB Rows to Deads. ANd Calfs on monday with chest.

 

[armyrebel]

Week 1
Mon-22AUG
Squats 135x5,225x5x5x5x5
Leg ext 90x10x10x10
SLDL 135x8x8x8
Calf Raises 185x15x15x15x15
Tues-24aut
Bench 175x5x5x5x5x5
HammerStrength IBP 90x10x10
CGBP 135x5x5x5
PushDowns 60x8, 55x8
Fri-26Aug
Bentrows 135x8x8x6
Chins 45x8x8x6
Conc Curl 25x6x6x6

 

[armyrebel]

week 2

Monday 29 aug 05​

HammerStrength IP 90x5x5x5x5x5
Flat DB Bench 55x10x10
Incline DB Fly 25x8x8

Tues 30 Aug​

bentrow 110x5x5x5x5x5
HS pulldown 70x10x10
HS Low Row 45x10x10

weds 31aug​

Military Press 90x5x5x5x5x5
Side Raises 25x8x8
BB Front Raises 40x8x12

Thurs 1 sept​

CGBP 115x5x5x5x5x5
Curls 45x10x10
Pushdown 45x10x10
DB Curl 35x8x8
Skull Crusher 50x10x10
machine curl 60 x10x6

Fri 2 sept​

Squat 205x5x5x5x5x5
Leg press 200 x10x10
Leg curl 45x8x10

 

[Guinness5.0]

Bro you're missing the point- you need to pick the SAME movements to do for your 5x5's and then start conservatively (weight-wise) and increase them incrementally week to week. Otherwise it's just another "throw spaghetti at the wall and see what sticks" routine.

 

[armyrebel]

Bro you're missing the point- you need to pick the SAME movements to do for your 5x5's and then start conservatively (weight-wise) and increase them incrementally week to week. Otherwise it's just another "throw spaghetti at the wall and see what sticks" routine.

Yea i know. I had to switch it up..I had to move to another part of post. So we have a differnet. gym.. The last one got destroyed. so the workout on week 3 is going to be what i am using.. It sucks. but had to switch it up