New Routine 5x5 help!

Boost777 · 03-23-2007, 03:40 PM

Alright I made a post earlier about staying on Westside or doing 5x5. I have chose to do the 5x5 and see how it works for me, and then go back to Westside a bit later. I need a 5x5 workout. I do not know the olympic lifts, and my main focus is on strengthing my bench. I feel that my lacking points are my tri's/delts, that is to say that's why I can't bench that much. I also have long arms and a short torso which doesn't help. I just took the week off, only maxed and plan on doing the new routine this monday.

Current Maxes Raw

Bench - 270
Squat - 365
Dead - 475

If anyone can just send me a link to the 5x5 that best fits me i'd greately appreciate it. I have been lifting for a while, height is 6'0.5", weight 200ish, age 21. Thanks all.

Boost777 · 03-24-2007, 12:28 PM

Since there have been no replies let me rephrase, should I just use the MadCow version or should I make a variant that applies to more tri/shoulder work?

Malley · 03-24-2007, 07:32 PM

Why not just use Madcows? Everyone knows it works just as long as you stick with it 100%

Boost777 · 03-25-2007, 10:20 AM

Well I thought a variant would better suit me because of my weaknesses in shoulder and tri's. I looked at the routine and didn't see much work there.

**P-funk** · 03-25-2007, 10:53 AM

there isn't much work in it because it is a really high intensity/high frequency squat routine.

Boost777 · 03-25-2007, 11:06 AM

Well since my goals are strength/mass in the shoulders and tri's to ultimately increase my bench, is this the wrong program for me?

**P-funk** · 03-25-2007, 11:06 AM

probably

Boost777 · 03-25-2007, 04:46 PM

Do you recommend staying on westside, or do you have any other routines that you think would work well?

Malley · 03-25-2007, 04:49 PM

I would simply put a routine based on your weaknesses and your strengths. Seems to me you are telling us what is weak, why not focus on that and strengthen the weakened areas?

Triple Threat · 03-25-2007, 05:03 PM

Quote:

Originally Posted by Boost777

my main focus is on strengthing my bench.

Russian Bench Program

Malley · 03-25-2007, 05:07 PM

Why are you trying to increase your bench? Are you competing?

Boost777 · 03-25-2007, 05:16 PM

Quote:

Originally Posted by Double D

I would simply put a routine based on your weaknesses and your strengths. Seems to me you are telling us what is weak, why not focus on that and strengthen the weakened areas?

Haha, that's exactly what i'm asking for, a routine that would work best to strengthen those weak points.

Malley · 03-25-2007, 05:18 PM

I am trying to find out what the purpose of a large bench does if you are not a powerlifter. Westside dont really build much mass, more strength than anything.

Boost777 · 03-25-2007, 08:16 PM

I don't have a specific reason really, I have been into the powerlifting scene lately, but I will not compete. Do I really need to be a powerlifter to lift like one? I mean I want to increase mass and strength in those areas. Why? Because they are weak points in my body and because my bench is much less than my squats/deads and i'll like to see more proportional numbers.

Malley · 03-25-2007, 08:19 PM

I dont have a problem doing a routine like this, just as long as you set it up correctly. Alot of people set these up with improper balance in their routine. Like they will focus to much on chest and triceps and not enough on upper back, etc....and this leads to muscle inbalances.

Boost777 · 03-25-2007, 08:26 PM

I also posted a month earlier and I thought I remember you saying that it built a lot of back and tri mass?

Malley · 03-25-2007, 08:30 PM

It can depending on how you have it set up. Alot of people set it up for more of hypertrophy using reps of around 8-10. Others set it up with more of a 4-6 rep range. Oh westside is incredible to build up strength, but alot of people are not advanced enough for it. And with all of the 1rm and intensity things it makes it tough to not be well balanced pushing all that weight! However, if its 5x5 your interested in talk to Stewart he can help you out with that.

Boost777 · 03-25-2007, 08:44 PM

Well I think westside will be better if I set it up differently this time. I was planning on doing RE days instead of DE. I will gear most of the exercises on ME days for tri's (close grip, dips, ect) but how much shoulder work can I get away with on this routine? Normally it says only to press on DE/RE days, should I just up the volume, or hit them twice a week? I think if anything my pulls are stronger than my pushes.

Example:
I can Bent Row 195 for 5x5 but my max bench is only 270.

Malley · 03-25-2007, 08:48 PM

DB Rows are fuckin bad ass for your back strength! I have seen an increase in my bench numbers ever since I started doing these religiously!

Shoulder work isnt real important for westside. Your shoulders get mangled anyways. Tri work is normally critical, but then again your tris get murdered to. There are so many templates out there so be careful which one you decide on because alot of them are pure bs. I have seen some entitled westside and they are in no way westside at all!

I know alot of people like RE days better. However I like DE days better, I get more out of it. But if you are looking for size along with strength then RE days are great for the bodybuilder in ya. Just be careful if you couple those 1rm's and alot of volume on your RE days it could lead to trouble.

Boost777 · 03-25-2007, 08:59 PM

I went with one from the Irongodz site originally, it was posted by Mike Ruggierra (spelling.) This time i'll do something along the lines of the DeFranco routine.

Malley · 03-25-2007, 09:01 PM

I am not familiar with it.

Boost777 · 03-26-2007, 08:59 AM

It's called Westside for skinny bastards. It is more for athletes and hypertrophy than just pure strength. Here is the link:

DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

Malley · 03-26-2007, 04:04 PM

Yeah I am familiar with that. Just make sure you look at it and see if its designed the way it will fit you, and if not it doesnt hurt to alter it a bit.

MawkieMawk · 03-27-2007, 11:17 AM

what a n00b.

03-23-2007, 03:40 PM	#1
Boost777 Registered User Join Date: Sep 2005 Posts: 182	New Routine 5x5 help! Alright I made a post earlier about staying on Westside or doing 5x5. I have chose to do the 5x5 and see how it works for me, and then go back to Westside a bit later. I need a 5x5 workout. I do not know the olympic lifts, and my main focus is on strengthing my bench. I feel that my lacking points are my tri's/delts, that is to say that's why I can't bench that much. I also have long arms and a short torso which doesn't help. I just took the week off, only maxed and plan on doing the new routine this monday. Current Maxes Raw Bench - 270 Squat - 365 Dead - 475 If anyone can just send me a link to the 5x5 that best fits me i'd greately appreciate it. I have been lifting for a while, height is 6'0.5", weight 200ish, age 21. Thanks all.
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-24-2007, 12:28 PM	#2
Boost777 Registered User Join Date: Sep 2005 Posts: 182	Since there have been no replies let me rephrase, should I just use the MadCow version or should I make a variant that applies to more tri/shoulder work?
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-24-2007, 07:32 PM	#3
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Why not just use Madcows? Everyone knows it works just as long as you stick with it 100%
	www.crossfit.com

03-25-2007, 10:20 AM	#4
Boost777 Registered User Join Date: Sep 2005 Posts: 182	Well I thought a variant would better suit me because of my weaknesses in shoulder and tri's. I looked at the routine and didn't see much work there.
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-25-2007, 10:53 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	there isn't much work in it because it is a really high intensity/high frequency squat routine.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-25-2007, 11:06 AM	#6
Boost777 Registered User Join Date: Sep 2005 Posts: 182	Well since my goals are strength/mass in the shoulders and tri's to ultimately increase my bench, is this the wrong program for me?
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-25-2007, 04:46 PM	#8
Boost777 Registered User Join Date: Sep 2005 Posts: 182	Do you recommend staying on westside, or do you have any other routines that you think would work well?
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-25-2007, 04:49 PM	#9
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	I would simply put a routine based on your weaknesses and your strengths. Seems to me you are telling us what is weak, why not focus on that and strengthen the weakened areas?
	www.crossfit.com

03-25-2007, 05:07 PM	#11
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Why are you trying to increase your bench? Are you competing?
	www.crossfit.com

03-25-2007, 05:18 PM	#13
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	I am trying to find out what the purpose of a large bench does if you are not a powerlifter. Westside dont really build much mass, more strength than anything.
	www.crossfit.com

03-25-2007, 08:16 PM	#14
Boost777 Registered User Join Date: Sep 2005 Posts: 182	I don't have a specific reason really, I have been into the powerlifting scene lately, but I will not compete. Do I really need to be a powerlifter to lift like one? I mean I want to increase mass and strength in those areas. Why? Because they are weak points in my body and because my bench is much less than my squats/deads and i'll like to see more proportional numbers.
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-25-2007, 08:19 PM	#15
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	I dont have a problem doing a routine like this, just as long as you set it up correctly. Alot of people set these up with improper balance in their routine. Like they will focus to much on chest and triceps and not enough on upper back, etc....and this leads to muscle inbalances.
	www.crossfit.com

03-25-2007, 08:26 PM	#16
Boost777 Registered User Join Date: Sep 2005 Posts: 182	I also posted a month earlier and I thought I remember you saying that it built a lot of back and tri mass?
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-25-2007, 08:30 PM	#17
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	It can depending on how you have it set up. Alot of people set it up for more of hypertrophy using reps of around 8-10. Others set it up with more of a 4-6 rep range. Oh westside is incredible to build up strength, but alot of people are not advanced enough for it. And with all of the 1rm and intensity things it makes it tough to not be well balanced pushing all that weight! However, if its 5x5 your interested in talk to Stewart he can help you out with that.
	www.crossfit.com

03-25-2007, 08:44 PM	#18
Boost777 Registered User Join Date: Sep 2005 Posts: 182	Well I think westside will be better if I set it up differently this time. I was planning on doing RE days instead of DE. I will gear most of the exercises on ME days for tri's (close grip, dips, ect) but how much shoulder work can I get away with on this routine? Normally it says only to press on DE/RE days, should I just up the volume, or hit them twice a week? I think if anything my pulls are stronger than my pushes. Example: I can Bent Row 195 for 5x5 but my max bench is only 270.
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-27-2007, 11:17 AM	#24
MawkieMawk The Heartbreak Kid Join Date: Jan 2005 Location: Philly, PA Posts: 52	pwn. what a n00b.

03-25-2007, 08:48 PM	#19
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	DB Rows are fuckin bad ass for your back strength! I have seen an increase in my bench numbers ever since I started doing these religiously! Shoulder work isnt real important for westside. Your shoulders get mangled anyways. Tri work is normally critical, but then again your tris get murdered to. There are so many templates out there so be careful which one you decide on because alot of them are pure bs. I have seen some entitled westside and they are in no way westside at all! I know alot of people like RE days better. However I like DE days better, I get more out of it. But if you are looking for size along with strength then RE days are great for the bodybuilder in ya. Just be careful if you couple those 1rm's and alot of volume on your RE days it could lead to trouble.
	www.crossfit.com

03-25-2007, 08:59 PM	#20
Boost777 Registered User Join Date: Sep 2005 Posts: 182	I went with one from the Irongodz site originally, it was posted by Mike Ruggierra (spelling.) This time i'll do something along the lines of the DeFranco routine.
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-25-2007, 09:01 PM	#21
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	I am not familiar with it.
	www.crossfit.com

03-26-2007, 08:59 AM	#22
Boost777 Registered User Join Date: Sep 2005 Posts: 182	It's called Westside for skinny bastards. It is more for athletes and hypertrophy than just pure strength. Here is the link: DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..
Boost777 Registered User Join Date: Sep 2005 Posts: 182

03-26-2007, 04:04 PM	#23
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,020	Yeah I am familiar with that. Just make sure you look at it and see if its designed the way it will fit you, and if not it doesnt hurt to alter it a bit.
	www.crossfit.com

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