Thread: 5x5 What do you think?

I think thats too much for 1 week......over training

Any suggestions? Like what to take out or something?

Originally Posted by w.a.r_32

Alright so I put togeather a 5x5 routine taking ideas from other 5x5 routines.
What do you think?

5X5:

Monday:

Olympic Squats 5x5 (same weight)
Flat Benching 5x5 (flat, close grip or regular)(same weight)
5x5 (same weight)JS Rows
Accessory (low volume triceps and abs)
- Crunches 25
- Russian Twists 25
- Crunches 25
- Pushdowns 3x8
- Dips 3x8...ARE Dips for chest or Tri's

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5..Leg Presses
Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)
- Barbell Curls 3x8
- Alternate Hammer Curl 3x8
- Crunchs 25

Friday:

Olympic Squats 5x5 (working up each set)...Hack squats
Incline Benching 5x5 (flat or incline)(same weight)
Bent Over Barbell Row 5x5 (same weight)
Accessory (low volume triceps and traps)
- Pushdowns 3x8....Skullcrushers
- Dips 3x8.....ARE Dips for chest or Tri's
- Shrugs 5x5

What are you using for Hams and calves. I see no need to do squats 3 times a week. Vary the exercises for quads. Maybe Mr. P-Funk or Cowpimp can jump in here with some help

Originally Posted by w.a.r_32

Any suggestions? Like what to take out or something?

Hit each muscle once or twice a week only..your in high school so you can do anything and grow.....2x a week per muscle is plenty.

Originally Posted by ForemanRules

Hit each muscle once or twice a week only..your in high school so you can do anything and grow.....2x a week per muscle is plenty.

So do you think I should follow a split such as..

Day 1: Quads
Day 2: Shoulders and Traps
Day 3: Off
Day 4: Back (both lower and upper), Hamstrings, and Biceps
Day 5: Chest and Triceps
Day 6: Off
Day 7: Off

??

Originally Posted by w.a.r_32

So do you think I should follow a split such as..

Day 1: Quads
Day 2: Shoulders and Traps
Day 3: Off
Day 4: Back (both lower and upper), Hamstrings, and Biceps
Day 5: Chest and Triceps
Day 6: Off
Day 7: Off

??

day four looks a little...how do I put it If you work w/ any intensity, back/hams/bi's is a little much. cut the hams or bis out and place them in day 1 IMO

Originally Posted by w.a.r_32

So do you think I should follow a split such as..

Day 1: Quads and hamstrings 100%
Day 2: Chest, Shoulders and triceps 85%
Day 3: Off
Day 4: Back and Biceps 85%
Day 5: Chest, shoulders and Triceps 100%
Day 6: Off
Day 7: Back and Biceps 100%
??

If you want to hit it all 2x a week.
I would only hit legs once a week with high volume.
cardio on other days will still hit the legs during the week.

Day 1: Quads and hamstrings 100%
Day 2: Chest, Shoulders and triceps 85%
Day 3: Off
Day 4: Back and Biceps 85%
Day 5: Chest, shoulders and Triceps 100%
Day 6: Off
Day 7: Back and Biceps 100%


looks good!

Originally Posted by ForemanRules

I think thats too much for 1 week......over training

I agree.

What are your basic goals?

I would try and focus on doing less each day and hammering the technique on the o-lifts or power with the squats and the strength on the strength lifts.

5x5 is great...but, you can't do it for everything, everyday. You need to vary your intensity, especially if you are training for strength and especially if you are not using steroids to help you recover. You can't be 100% all out all the time. You will over train and burn out.

Something like an 80% day, a 90% day and a 100% day would be better. OR working in a cojugate fashion and training a power lift, a main lift and accesory lifts in one day, three days a week.