Reply With Quotedam homie u only workout 3 days a week r u some kind of old man on the verge of taking a dirt nap?
5x5 while on cycle
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Thread: 5x5 while on cycle
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09-23-2011, 10:12 AM #1Registered User
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5x5 while on cycle
...or more volume.
I plan to start my cycle sometime around the beginning of November.
I'm currently around 194lbs 5'11"...sorta lean but not at all cut.
My goals in 1yr are to be 200-205 and leaner than I am now so i would say around 15lbs LBM in 1 yr.
I'm currently Doing a 5x5 routine like this:
Sun: Bench 5x5, Bent over rows 5x5, squats 5x5 . (increasing the weight by 10lbs each set)
Mon: Off
Tues: Shoulder Press 5x5, Deadlifts 4x5, 1x2-3, calf raises 55
Wed: off
Thur: Same As sunday but I (try to) increase the weight of my last set on each excersie by atleast 5lbs and try to get atleast 3 reps. The following Sunday I attempt that 3rep weight for 5 on my last set of each excercise.
Curls 3x8, weighted dip 3x8
Fri-sat: off.
I'm taking a break now as I seem to maxing out/plateau'ing and just not increasing the weight anymore.
You guys think I should go back to 5x5 and just keep upping the weight, or do more volume with chest/shoulder/tris, back/bi, Legs type of split?
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09-23-2011, 03:12 PM #2Registered User
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09-23-2011, 06:54 PM #3Registered User
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what's wrong with working out 3 times a week.. It's the quality and intensity, not the quantity
Originally Posted by bigbill69
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09-23-2011, 08:41 PM #4Registered User
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I dont think I could handle more than 3x a week without gear...already starting to feel over trained after 8weeks of 3xweek 5x5's .
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09-27-2011, 12:41 PM #5Registered User
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have you every tried a 3x/week program like 5x5 or DC? I used to do 4x-5x/week for the longest time. just this past summer i tried DC and since June, my bench has gone up about 65 pounds. It gives your body more time to rest and heal. as long as you go all out on your training days, eat right throughout the week, it will benefit you, i promise. Originally Posted by bigbill69
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09-27-2011, 07:29 PM #6Senior Member ELITE MEMBER
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5 x 5 is a bear. They were the most taxing workouts ever.
"A child does not learn to squat from the top down -- in other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and makes the conscious decision to stand." - Gray Cook
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09-28-2011, 11:21 AM #7Registered User
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This is what I do...When I am on a 5x5 routine...
Workout A...5 Rounds of...(about 30-45 minutes)...100%
Squat.........x5...100%
Bench.........x5...100%
Pendlay Row...x5...100%
Calf Raise...x10...100%
Cardio Day...(1-2 hours)...
Walk or work the bag...Or both...
Workout B...5 Rounds of...(about 30-45 minutes)...60%
Squat.....x5...60%
Bench.....x5...60%
Dead.....x5...100%
Bi/Tri...x5...100%
Cardio Day...(1-2 hours)...
Walk or bag or both...
Workout C...5 rounds of...(about 30 minutes)...80%
Squat.................x5...80%
Bench.................x5...80%
Chin.................x5...100%
Front Squat to OHP...x5...100%
Cardio Day...(1-2 hours)...
Walk, work the bag or both...
Then, when I reach my walls I either reset the 5x5 program or I drop down to a 3x3 routine for a month or so to get my numbers back up...After a month or so, I go back to the good ole 5x5 and blast right by the old max numbers...
Good luck to you..."If ya can't lift with the big boys,stay on the cardio side of the gym".
"Will to win,desire to succeed & urge to reach your full potential...These are the keys that unlock the door to personal excellence"...
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