Coming off of 5x5 [Forum Archive]

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Coming off of 5x5

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Posted by: chucko

Been on the Madcow 5x5 routine for a quite a while. Was happy with the results in strength gains. So, now its time for a new routine and I was thinking of something like this:

Wednesday, Saturday, and Sunday would be rest days.
Each Week Increase the reps from 8 to 10 to 12.
On the 4th week, I'd increase the weight and go back to 8 reps, then 10, then 12.

Monday:
Bench 4x8
Rows 4x8
Shoulder Press 3x8
Flys 3x8
Curls 3x8

Tuesday:
Squat 4x8
Hamstring Curls 3x8
Seated Calf Raises 3x8
Abs

Thursday:
Deadlift 3x8
Pull Ups or Pull Downs 4x8
Incline Bench 4x8
High Bar 3x8
Push downs or dips 3x8

Friday:
Leg Press 4x8
SL DL 3x8
Standing Calf Raises 3x8
Abs

Have been training for probably 10 years, currently 33years old. About 195 5'11" fairly lean. On a mild Test prop and DBOL cycle (on the 3rd week now). Mainly concerned with size/shape for now and gaining as much over the next 8 weeks.

Posted by: R1balla

DC would be good IMO

Posted by: the_predator

Are legs a weak point for you?

Posted by: BoricuaWarrior

What is that routine of 5x5? Can someone please explain it to me? Anything that can help me improve is very welcomed!!!

Posted by: PappyMason

^5 reps 5 sets each exercise

Posted by: chucko

Originally Posted by the_predator

Are legs a weak point for you?

No more than anything else really.

Posted by: Ezskanken

I went from 3x5 straight into 3x12. It was hard to do and it played mind games on me. Watching others do weight I was doing for 5 reps and seeing what I had setup for my 12 reps was a little sad for me

But it's getting me to where I want so I know it's working. I might fall back on the old 3x5 3 or 4 months into 2012 and then switch again. It's also helping me lean out a touch...But it looks like you ot the right idea with the gradual increase.

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Coming off of 5x5

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