my 5x5 program and workout setup

[athlete0185]

alright well ive decided to go back to 5x5 here and i thought id post it on here for anyone curious, and anyone that has any critiques.

(posted are the starting weights)

monday - legs

5x5-squats (290)
2x8-leg press (500)
2x8-hacksquat (180)

2x8 - SLDL (185)

1xfailure- donkey calf raise (40X240 lbs)

tuesday - chest and biceps

5x5-incline bench (200)
2x8- flat bench db press (75 lb dumbells)
2x8-rotate between flat db flys or incline db press (35 lbs or 75 lbs)

5x5 - standing barbell curl (75)
2x8- standing alternating db curls (35)
2x8- cable curls

wednesday - off (10 min cardio burst, ab work)

thursday - back and triceps
5x5-deadlift (235)
2x8- bent over bb row (170)
2x8- good mornings (135)
2x8- t bar row (90)

5x5 - close grip bench press (135)
2x8-weighted dips (BW + 25 lbs)
2x8- skullcrushers

friday - off (10 min cardio burst, ab work)

saturday - shoulders
5x5- seated military press (130)
2x8- seated overhead db press
2x8- standing military press

2x8 - shoulder shrugs

sunday - OFF

plan on doing this until my hockey season starts, then i work for 8 months trying to preserve muscle and not lose 10 lbs

 

[wnt2bBeast]

looks pretty good..the only thing i would suggest is im not sure how strong your lower back is but dl's @ 5x5 and gm's might be a little stressful..Gm's are great but i moved mine to my squat day and its working pretty good..they also hit your glutes and has pretty good so it fits there as well..nothing major if you can handle it then its fine where it is..also you have a lot of presses for delts 5x5 should be plenty i would add some side laterals upright rows maybe some trap work too..good luck!

 

[JKurz1]

looks pretty good..the only thing i would suggest is im not sure how strong your lower back is but dl's @ 5x5 and gm's might be a little stressful..Gm's are great but i moved mine to my squat day and its working pretty good..they also hit your glutes and has pretty good so it fits there as well..nothing major if you can handle it then its fine where it is..also you have a lot of presses for delts 5x5 should be plenty i would add some side laterals upright rows maybe some trap work too..good luck!

Beast...edit his to show your routine in full........I just might hit this next week..........

 

[wnt2bBeast]

Monday: Squat
Front Squats 5x5 or 5x3 depending on how much i increase the weight decides weather or not i do 5's or 3's..
reverse hacks 2 or 3 wmups then 2x6
box squats 3x5 or speed work 6x3 (50-60% 1 rep max)
Gm's 3x5

Tues: bench
Incline bench 5x5
flat d-bell 3x5
decline 3x5
speed inlcine 8x3

Bi's
preachers 5x5

wed: off

thurs: Deads
heres a link to a program i am seriously thinking about doing i want to pull 600 within a year (currently 505) i dont know if its a realistic goal or not...
http://www.powerpage.net/coanphildead.html
heres what im currently doing
deads wm up 4 sets..then 2 work sets of 2-5 reps depending on the day
BB rows 2 wmup 2x5
T-bar rows 2x5
wide grip pull downs 2x5
occasionally seated rows but i can get the stack for 8 good ones so i dont see the point anymore..

Fri: Delts/tri's
d-bell press 5x5
side laterlas 2x6
rear delts 2x6
CG bench 5x5
ovhd d-bell ext 2x5
cable pushes 2x5
I always do one feeler set for the smaller muscles before jumping to the work set and a few more sets for larger muscle groups..
between GM's, squats, hacks and deads my hammies get hit pretty hard..

 

[JKurz1]

Monday: Squat
Front Squats 5x5 or 5x3 depending on how much i increase the weight decides weather or not i do 5's or 3's..
reverse hacks 2 or 3 wmups then 2x6
box squats 3x5 or speed work 6x3 (50-60% 1 rep max)
Gm's 3x5

Tues: bench
Incline bench 5x5
flat d-bell 3x5
decline 3x5
speed inlcine 8x3

Bi's
preachers 5x5

wed: off

thurs: Deads
heres a link to a program i am seriously thinking about doing i want to pull 600 within a year (currently 505) i dont know if its a realistic goal or not...
http://www.powerpage.net/coanphildead.html
heres what im currently doing
deads wm up 4 sets..then 2 work sets of 2-5 reps depending on the day
BB rows 2 wmup 2x5
T-bar rows 2x5
wide grip pull downs 2x5
occasionally seated rows but i can get the stack for 8 good ones so i dont see the point anymore..

Fri: Delts/tri's
d-bell press 5x5
side laterlas 2x6
rear delts 2x6
CG bench 5x5
ovhd d-bell ext 2x5
cable pushes 2x5
I always do one feeler set for the smaller muscles before jumping to the work set and a few more sets for larger muscle groups..
between GM's, squats, hacks and deads my hammies get hit pretty hard..

Couple of ?'s...........do you no longer care about your bf %? How's your diet? What do you do on off days? ANy cardio?

 

[wnt2bBeast]

Couple of ?'s...........do you no longer care about your bf %? How's your diet? What do you do on off days? ANy cardio?

I knew that was coming lol..heres my thinking..BB'ers look at powerlifters and say theyre fat..fine but what if you put on a bb'er diet with a pl'ing routine i think you could build a pretty thick muscled physique!! thers no need to start eating Mcd's everyday just cuz ur pl'ing but i wouldnt try a cutting diet with a strength routine either..im eating at maintenance or slightly above all clean yes i do have a cheat meal once a week and im doing cardio wed/sat/sun for 20-30 mins