Reply With QuoteYou can do 10 dead hang pullups? 5x5 is pretty advanced. You might want to start with regular 3x fullbody per week.
And friday consists of ramped sets usually in 5x5.
Another 5x5 Program
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Thread: Another 5x5 Program
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02-15-2007, 01:41 PM #1Registered User
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Another 5x5 Program
M:
Squat 5x5 (Intensity : 8rm)
Bench 5x5 (Intensity : 8rm)
Row 5x5 (Intensity : 8rm)
Barbell Curls 3x10 (Intensity : 12rm)
Decline Situps 3x10 (Intensity : 12rm)
Calve Raises 3x10 (Intensity : 12rm)
W:
Squat 5x5 (Intensity : 10rm)
Deadlift 5x5 (Intensity : 10rm)
Military 5x5 (Intensity : 10rm)
Pullups 5x5 (Intensity : 10rm)
F:
Squat 5x5 (Intensity : 5rm)
Bench 5x5 (Intensity : 5rm)
Row 5x5 (Intensity : 5rm)
I don't really get the 5x5 to much I wanna do something like this
Monday : Medium Intensity for compound, lighter intensity for isolation exercises
Wednesday : light intensity for compound, lighter intensity for isolation
Friday : hardcore intensity for compound and isolation (Faliure)
I wanna take the volume and intensity into account and rest intervals. I also want to hit every muscle that I have on my body but I need help putting this together. I would like this to be my next program
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02-15-2007, 02:34 PM #2Succinct ELITE MEMBER
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02-15-2007, 02:43 PM #3Registered User
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I am not a new to lifting I have been lifting for awhile. I was just trying to make an example there like I said I don't understand 5x5 completely I want to work every muscle I have....
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02-15-2007, 02:50 PM #4Succinct ELITE MEMBER
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5x5 is pretty much meat and potatoes. There's no isolation work or targetting of all the muscles.
Monday is 5x5 volume with 6-8RM. Volume.
Wednesday is same with slightly different exercises but very light. 10RM is fine. Deload.
Friday is 5x5 with ramped sets so basically 1x5 with something very near your 5RM. Intensity.
You could add isolation work, but it's not necessary.
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02-15-2007, 02:55 PM #5Registered User
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How are my calves getting work or my neck? just small muscles that arn't worked as much
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