input on my 5x5

[bitterdregs]

posted on sticky, but perhaps my own thread is a better place:

did a 5x5 session of chest and back today. 3 exercises per part, I was in and out of the place in about 35minutes. That seemed WAY too fast, though I'll admit I was pretty pumped even though I started a little lighter that necessary in order to meet the strict intent of the OP.

chest:
bb bench (5x5)
db bench (2x10)
db flies (2x10)

back:
widegrip rows (5x5)
pull downs (2x10)
bb rows (2x10) [this proly has a real name I'm not thinking of. I basically bent at waste w back straight and lifted the barbell from my thighs to my sternum area. used the smith machine in case back cramped up]

Perhaps as the weight increases I'll need more recovery time between sets, but is this the common experience- 5x5 gets results without lounging around the gym trying not to get caught eyeballing people in the mirror?
And as far as the choices of exercises, any comments or help?

 

[Metalhead]

I do my 5x5 based off of reg parks old routine. For chest i do bench 5x5, incline db or bb 5x6-10, db flys 5x6-10, sometimes chest pullovers, but my accessory lifts are always 5x6-10. On back i do deadlifts as my main lift, 5x5, seated rows 5x6-10, bent over rows, pulldowns, and pullups all 5x6-10. Jus the way i do it, hope this helps

 

[bitterdregs]

hey thanks for the info. My back won't let me do good deadlifts yet, but I'd like to get there. I just used the 5x5 sticky here, where the 3 exercises are 5x5, 2x8-10, 2x8-10

 

[Metalhead]

Not a problem. Reg parks version is a full body workout 3 days a week, doing all basic compound movements. But i break mine up. Whatever suits you. Just stick with it for a few months and you should definitely see progress

 

[wiggywild]

I have a lot of experience running 5x5 and you will really be missing a lot from the program if you do not squat or deadlift. Your bent over row sounds good, but you might check out the stronglifts.com site for a good description: stronglifts.com/how-to-master-barbell-row-technique/

Basically you want to think of the same mechanics and motion you would use to row a boat only in a different plane. It's also best to vary your grip from narrow to medium to wide and use the one you are most comfortable with on your heaviest set.

It sounds like your lower back is a little weak or did you injure it? You could try starting all movements with the bar and adding weight each day as the stronglifts site recommends.

I usually run:
Workout A
Squat 5x5
bench 5x5
row 5x5

B Squat 5x5
press 5x5
deadlift 5x5

Also, after the 5x5 I will focus on one muscle group ie chest 3-5x10 of bb or db bench and 3x10 dips, or back 3-5x10 bb or db rows and pullups or arms: 3x10 skull crushers 3x10 bb curls. Or aas much as I can handle. From there I progressed to madcow 5x5, and I am currently running wendler 531. Lastly, starting strength is a great book to read if you can find it. Hope this helps!

 

[Metalhead]

How is the wendler 531 working for you wiggy?

 

[bitterdregs]

Great response, thanks. Yeah, the lower back is missing a few disks, so the bones like to crunch and then the muscles blow out bc my form goes to crap. I have some hope that between physical therapy and improving upper body I can gradually add more lower back related work in.

I could probably squat on the smith machine to help form... I resist much leg work since my legs get big fast- even from just taking spinning classes. I suppose I missing out on a lot though since squats work more than legs. Good idea.

So generally, did I miss the boat on the original sticky doing 5x5 and then 2 sets of 2x8-10? or is that just a starting place and then grow into a routine that works better for me? Seems like the variations are endless.

 

[Metalhead]

Yeah man they are endless. Just do your main lifts and add in your accessories as you see fit. And squats are the best lift for you in my opinion, as they shock the entire body basically. So those would definitely be beneficial if you could do those

 

[wiggywild]

So generally, did I miss the boat on the original sticky doing 5x5 and then 2 sets of 2x8-10? or is that just a starting place and then grow into a routine that works better for me? Seems like the variations are endless.

Either will work. 5x5 is great performed once a week for each main compound movement with assistance as a way to orient your training and provide progressive overload etc. However the full body split allows to to bench and row twice a week, and squat three times a week and this provides a great full body stimulus for growth and strength.

Wendler 531 is awesome Metalhead. I've always worried about hypertrophy in the 10 rep range, which is debatable but definitely missing from some 5x5 variations. However, I'm always unhappy when I switch back to a 5x5 from a standard bodybuilding workout to see that I've lost 30-50 pounds on my squat and deadlifts. Wendler allows the best of both worlds. I will make a post about my workout soon.

 

[jake33]

I have a lot of experience running 5x5 and you will really be missing a lot from the program if you do not squat or deadlift. Your bent over row sounds good, but you might check out the stronglifts.com site for a good description: stronglifts.com/how-to-master-barbell-row-technique/

Basically you want to think of the same mechanics and motion you would use to row a boat only in a different plane. It's also best to vary your grip from narrow to medium to wide and use the one you are most comfortable with on your heaviest set.

It sounds like your lower back is a little weak or did you injure it? You could try starting all movements with the bar and adding weight each day as the stronglifts site recommends.

I usually run:
Workout A
Squat 5x5
bench 5x5
row 5x5

B Squat 5x5
press 5x5
deadlift 5x5

Also, after the 5x5 I will focus on one muscle group ie chest 3-5x10 of bb or db bench and 3x10 dips, or back 3-5x10 bb or db rows and pullups or arms: 3x10 skull crushers 3x10 bb curls. Or aas much as I can handle. From there I progressed to madcow 5x5, and I am currently running wendler 531. Lastly, starting strength is a great book to read if you can find it. Hope this helps!

i just stared a routine just like this, i have not done a routine like this before hope to pack on some size as my main goal! as well as strength!!!!!

 

[cobe16]

I love 5x5. very basic and effective. just adjust accessory work as recovery dictates

 

[wcbb76]

good read. going to check out stronglifts.com for more info.