Modified 5x5

[wpolo05]

After taking a quick break for finals I recently began a 5x5 routine. For one reason or another I have had success with medium volume - heavy weights.
Instead of a traditional 5x5 I'm starting something slightly different and would like to know if anyone else has tried something similar and with what kind of results.

eg
Chest
Warm up 8x135
Set 1 5x185
Set 2 5x195
Set 3 5x195
Set 4 5x195
Set 5 failurex205

From there 2 exercises 8-10 for 2 sets each.

I like this because the first set is a nice segue into the bulk of the 5x5 and is good to get a feel of how my muscles are doing. The last set I like because it ensures that muscle fatigue is definite. I am skeptical of 5x5 that dont end with exhaustion.
Anyways, that is what I am gonna give a try for a month or two. If anyone has advice I need it!

But beside that I am not sure what to do on are day. Maybe supersets?

Thanks guys

 

[Lord_Suston]

Put up your routine and goals and then I can help, you though process is okay but the key to this program is progression not failure. So the secondary excercises are just as important as the primary as the bring up the weak links

 

[wpolo05]

Monday
5x5 Barbell Flat
2x8-10 Dumbell or Smith
2x8 Crossovers/Dips

Maybe throw in some shoulders Im not sure yet

Tues
5x5 Squat
2x8-10 Leg Curls
2x8-10 Leg Press (aimed at quads)
Calf Raises

Wed - Cardio - Rest

Thursday
5x5 Deads/Bent over Row
2x8-10 Medium Grip Pulls
2x8-10 Seated Row
3x8 Shrugs

Friday
3x8 superset ez bis/ ez tris
3x10 db curls
3x10 tri pressdown

Sat & Sunday Party & Rest

I eat like a horse and I'm 20. Been lifiting since 14 yrs old but only on and off because of athletic seasons and college life. 6-3 240

 

[Lord_Suston]

Now were getting somewhere:

MON
Squat 5x5
SLDL 2x8-10 or Leg Curl 3x8-10
Hack Squat machine 2x8-10 or leg ext 3x8-10
Calves 4x10-12

Tue
Incline 5x5
Flat bench 2x8
Dips weighted or cable decline flyes 2x8-10
Shrugs 4x8
Ab work



Thu
Deadlift 5x5
2x8-10 Medium Grip Pulls
2x8-10 Seated Row
Military press 5x5
Lateral raises 2x8-10

Fri
CG bench 4x6 or 5x5
Barbell Curl 4x6 or 5x5
Pushdowns 2x8-10
Ez curls 2x8-10
French press 2x8-10
Db curls 2x8-10-if even needed

Do cardio after MON and THU to allow bllod flow to areas, try something that uses arms and legs.

 

[wpolo05]

Thanks for the input.

I definitely like the way you managed to squeeze in shoulders and traps. My only problem is I can't go from Incline to Flat, it just is really awkward and doesn't feel right. I will probably go from 5x5 flat barbell to 2x8 incline dumbell.

My other problem is CG bench presses because of my wrist. Any suggestions on an alternative. French press may be my only option for 5x5 because the curve is more natural.

Lastly, what do you think about going to failure on the last 5x5?

Thanks a ton

 

[WalkingBeast]

Just scanning over your first post, it seems that would defeat the purpose of the 5X5 and really you could use any routine aslong as the volume is there, since the main progression principle of the 5X5 seems detached from that routine. I say that because you have a 20lb progression throughout the 5 sets. How would you progress in the routine the following week? Would you increase all the poundages by another 5lbs? I see your trying to train the 5x5 to failure each session. Personally, most of my training is to failure, since I feel the same way. What I do is, Ill complete my 5x5 with 300 for example THEN Ill do alot of other sets to complete failure afterwards. This has been working real well for me. 5 sets is really nothing compared to all the volume I do anyway(around 45 sets of chest per week), but the progression has been very nice. Then the following week Id increase 5lbs and keep all my sets at 5 reps and at the same weight, except for the last set. The last set Ill go to failure on the reps. So I might get

300x5
300x5
300x5
300x5
300x8

for example. So really only 4 of the sets are short of failure. Not only that, but as the weights get heavier all my sets are getting very close to failure. Heres a sample of a chest routine from my journal:

Bench Press:

135x20
225x12
275x4

5X5 Routine: (plus an extra set)

305x4 3/4 (basically 5)
305x5
305x5
305x5
305x5
305x5

315x3
335x1
350 (failed)
275x7
225x15

Speed Bench: (30 second rest between sets, done as explosive and quickly as possible)

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Dumbell Flies:

40'sx12
60x12
75x7

Cable Flies:

80 (per side)x15
100x15
110x15
120x15

Push-ups:

35

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

Hyper Extentions:

15
15
15

On this particular day I didnt have enough strength to get anymore then 5 reps on my last set of the 5X5. Heres another exerpt:

Bench Press:

135x20
225x12
275x2

5X5 Routine: (One extra set due to failure and an additional rep at the end)

300x5
300x5
300x4 (went off balance)
300x5
300x5
300x6

Then:

315x3
335x1
350 (3/4's up, but failed)
275x5
225x17

Speed Bench30 seconds rest between sets, done as quickly and explosively as possible)

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Cable Flies:

90 (per side) x15
100x15
120x15
110x12

Push-Ups To Failure:

35

Lower Back:

Hyper Extentions: (2 sets only, just to get a good stretch)

15
15

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x15
190x15

This workout was before the last one I posted. As you can see theres alot of extra volume and also I a went to failure on the final set of the routine. Im also doing 5x5 for upper chest when I do inclines. I train flat bench and speed work on thursdays, and inclines and shoulders on sundays. Hope that helps!!

 

[callthedoctor]

wpolo....you and I are quite close to size and strength....

I use 5x5 also....I'm kinda off right now, but getting back into it...I was at 255x5 for my Bench, 300x5 on Squat, 375 on DL's, and 155x5 on Overhead Press (BN).

I'm 6'2" and about 240....

When I reached those maxes..I backed off and did 5x3 for a while kinda maintaining.

Then...I got sick and took about a month off...and my lbs-ages have dropped dramatically...so I'm working to get back up to these poundages....

Once I do (using the 5x5 program again)...I plan on switching, dropping down the weight and do some volume sets with those four basics lifts like 3-4 sets of 10 reps (with the last rep being about 95% effort)....after I do that for a few weeks, then I'm going to start the 5x5 over and see what kinda gains I make...

As for your close-grip woes....I have the same issue....have you tried the Ez-Curl bar? You can usually load this up pretty good...then find a strong guy in the weight room to hoist to up for you, (rather than the 'kill yourself-pullover' method.)

Good Luck

 

[wpolo05]

Walking Beast and CalltheDoc

Thanks for your insights. Perhaps I have a bias to how I view 5x5 since my first cycle was done with a tp that didn't progress like members here progress. We usually found a weight where we could do 6-7 the first set and only 3-5 the last set.

I see that many people on this board start with poundages well below what they could put up and work their way up.

That wont work for me unfortunately. At least not to the extent to what I have seen posted.

Preseason starts in 12 weeks so I need to put on muscle and gain strength ASAP. I probably have 7-8 weeks of heavy lifting before I need to get into better cardiovascular shape and lose fat.

That said I can't waste much time doing a month of light 5x5 before really working it. On the other hand, I dont have the muscle endurance because I have been on and off for so long to do much volume, at least for now.

Yesterday I did 5x5 squats and I was done. Not tired but my legs couldnt handle more.

If anyone has advice more specific to the ancillary needs I just posted let me know. Basically I want to make solid strength and muscle gains for 12 weeks. Considering right now I am still strong relative to my old bests but completely lack endurance, I would like to try to plan a workout which focuses on heavy 5x5 but slowly adds more volume as my endurance increases. Somewhere around week 6-7 I need to start a transition off of 5x5 and into higher volume and increased cardio. But that transition can be gradual since I have until August 20th.

Thanks guys!

 

[Lord_Suston]

Hmm the incline to flat issue has been brought up to me plenty of times and all people need to do is a warm-up set or two on flat after they do incline and they get right into the groove. If you want to start adding volume the at the end of your lifts I would plan

Squat 2x20

Deadlift 2x20 or Powerclean 2x12-15

Push press 2x15-20

Bench 2x20

If you have problems with your wrist then do what scots does reverse grip bench or you can do heavy dips. THe key to this program is the progression of weight and the progression of the secondary excercises. These secondary excercises focus in on ones weak points, weak off the bottom of the squat, then you need GM's or SLDL for glute work, bad lockout on deads then work on upper traps and rhomboid, you need to be strict and humble with this routine, that is how you gain strength and size.