My Personal 5x5 thread =)

[ffknight84]

Started 5x5 today, figured ill post my first week, then come back and post what i did @ the 10th week to see my improvement...

Monday weight x reps x working sets

Back Squat
255x5x5

Hack Squat
185x5x5

Leg Press
415x5x5

Hamstring Curl
165x8x3

Calf Raise With Smith Machine + Body Weight ( 210 )
185x8x3

ye my legs are pretty shot driving the 5-speed home was ruff, although now i feel much better, gonna strecth again before jumping rope, after, and before bed tonight...

 

[st8k_lover]

I bet your legs WERE shot! IMO 15 sets of 5 reps for legs is just to much. Maybe just one core excercise plus two assist excersices . I think you will quickly over do it following this workout.
Just my opiniom though

Peace

 

[SeanHolmz]

Yep I agree with st8k. Everything looks good except leg presses and hacks should be brought down to 8-10x2.

 

[ffknight84]

reading ur advice and listening now to my legs, i agree...

sadly it is a little too late.

 

[Legion Kreinak2]

Only for this workout - just fix it next time. Don't worry, we all make mistakes.

 

[ffknight84]

I took st8k's advice and changed my workouts around. I decided to go with 1 5x5 & 2 3x8 for each muscle group. Exception is the back Where I do 1 5x5 and 1 3x8 for traps, and lats, and 1 3x8 for my lower back. I plan on doing 3 warmup sets 10,8,6 for the 5x5 and 1 or warmup of 10 for the 3x8s.

Mon

Squat 5x5
Hack Squat 3x8
Hamstring Curl 3x8

Seated Calf Press 3x8
Single Leg Calf Press 3x8
3x15 Single Leg Calf Raise ( this is for rehabbing my ankles )

Tue

Incline Bench 5x5
Horizontal DB Flies 3x8
Cable Flies 3x8

Skull Crushers 5x5
Rope Pulldown 3x8
Dips 3x8

Thu

Power Cleans 5x5
BB Shrug 3x8

Bent OVer DB row 5x5
Wide Grip Pull-Up 3x8

Hyperextensions 3x8

Grip Machine 3x8
Palms Up Wrist Curls 3x8

Fri

Push Press 5x5
Front Plate Raise 3x8
Rotator Cuff Work 3x8

BB curls 5x5
Hammer Grip Curls 3x8
Incline DB curls 3x8

Thx for your suggestions and Thx in advance for ur help on this

 

[bigstve12]

id do some SLDL on leg day

 

[ffknight84]

should i put the SLDL in place of hammy curls???

 

[bigstve12]

personally i would...ive had much better results from SLDL then just ham curls..just my 2 cents man...ive had some awesome results w/ 5x5