Atn: NeedSize and Other 5x5 Savvys

[Dominance]

Atn: NeedSize and Other 5x5 Guys

If anyone sees any problems or errors in the routine listed above please let me know I would like to get this routine down perfect.

When dealing with the 5x5.

Day 1: is listed as

Day 1 chest/calves
Bench press 5x5
Incline db press 3x 10-8
Incline db flies 3x 10-8?
standing calve raises 5x15

I'm sure it is like this for a reason, but doesn't that seem like a light workout? Or is this all based off of the theory you can burn out a muscle with several good sets?


day 2 back/shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10 (Bent over Rows)
bent over laterals 2x8-10

Bent over laterals... Is that just while being bent over simply raising the DBs simultaneously parallel with the back? I would assume both Side Laterals and Bent over Laterals are Simultaneous with both arms and not alternate. Is that correct?

Day 3/4 Rest

day 5 bis/tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

No questions there. Just making sure this is the right Bis/Tris day for 5x5.

day 6 legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

I have never attempted Stiff Legged Deads, Those seem like a very accident prone exercise, how may I best avoid injury? Also, possibily it is cause I have never tried them before but how does keeping your legs stiff, bending down and bringing the bar up using your back muscles fit into a Leg Day? Leg Curls... Are those the leg curls sitting down to target quads or laying down leg curls?

One more question, why do you like to throw in the Calves a 2nd time on Chest Day?

Other things I've read about the 5x5 to keep in mind. Let me know if I'am missing something or one is incorrect.

on the 5x5 sets 3-5 min rest, On the Higher rep stuff 2 mins or less.

Increase only 5lbs a week, the key is to keep increasing weight not how much.

the 2x10 dont have to be on the same weight, those are to failure

Thanks for the help!

 

[Dominance]

Any Help?

 

[GymLift]

Well, you restricted your audience to just the 5x5 guys.

I'll tune in, anyway, that I think day 1 is decent. But 5x5 of squats? damn. That's brutal if you are squating heavy, which IMHO, you should.

 

[Dominance]

Ha, that is true. I figured I would get a few "Walk-In" Replies though. Anyone who knows what they are talking about is welcome to reply and their advice is appreciated. I'd definitly like to get some input on those who have tried the routine and NeedSize himself if possible however.

As far as squats go Ass to the grass as heavy as ya can with good technique is the way to go for sure.

 

[needsize]

I'll try and cover the questions I can

none of the workouts are that light, the number of sets is a fair bit, and with the constantly increasing weights every week, it can be pretty stressfull on the body, and the 8-10 rep sets are all the way to failure, so you should be cooked when you are done

you are right about bent over laterals, its to hit the rear delts, like side lateral but done with you back parallel to the floor, and I would do them at the same time, you can handle much more weight that way

the stiff legged deads are not totally necessary, they are brutal on my back, so I generally find other exercises, lying leg curls, standing one legged curls, etc, that target hams directly without killing my back. Plus, heavy squats ass to the floor are the best ham exercise anyway, so that along with some of the others I listed are plenty. BTW, I throw in calves twice as mine always need the work, most peoples tend to as well

as for this stuff:
on the 5x5 sets 3-5 min rest, On the Higher rep stuff 2 mins or less.

Increase only 5lbs a week, the key is to keep increasing weight not how much.

the 2x10 dont have to be on the same weight, those are to failure

..............pretty much all true, good guidelines although nothing is written in stone, you can change rest periods or weight increments if you want, but its a good starting point

 

[Dominance]

Thanks I really appreciate the advice. I guess i forgot to throw this question in there but do you warm up before any of these are just jump right in? If so, how do you find the best way to warm up is?

So, Stiff Legged DL hit the Back well and Hams eh? I definitly look forward to try that out.

 

[GymLift]

Warm up.

 

[needsize]

definitely warm up
I drop the reps as I am upping the weight, enough to get the muscle warm and get the feel of the bigger weights, but not enough to tire me out
heres an example
squats
45lbs x 10
135lbs x 10
225 x 5
315 x 5
415 x 3
495lbs x 5 reps(working set)

 

[khalnayak]

definitely warm up
I drop the reps as I am upping the weight, enough to get the muscle warm and get the feel of the bigger weights, but not enough to tire me out
heres an example
squats
45lbs x 10
135lbs x 10
225 x 5
315 x 5
415 x 3
495lbs x 5 reps(working set)

And do you do all 5 sets with the same weight or u work up to a maximum 5rep on your 5th set?

 

[Dominance]

thanks again for the advice.

Khalnayak - I'll try to answer your question the best I can, with any luck NeedSize will be able to correct me if I am wrong.

I beleive it is 5 sets of 5 reps all with the same weight.

so from Warm Up to your working sets it would look like this. (using Needsize's 495 squat for an example)

Warm up
45lbs x 10
135lbs x 10
225 x 5
315 x 5
415 x 3
495lbs x 5 reps
495lbs x 5 reps
495lbs x 5 reps
495lbs x 5 reps
495lbs x 5 reps

 

[Dominance]

Sorry one last question, Do you ever switch up the exercises you do for the 8-10 sets? If so, how often and to what exercises?