Modified Glenn Pendlay 5x5

[MadCNT]

He fellaz, Im about to start a new 5x5 routine. Have trid a simmilar one in the past with some good results. Would like to here what some of the experts think that are famillier with the Glenn Pendlay 5x5 approach before I begin.

Volume Phase-

-Monday
Squat 5x5
Bench 1x5
Weighted Chins 1x5

-Wednesday
Deadlifts 5x5
Mill Press 5x5
Row 5x5
Front Squats 5x5 (an easeir version of what I could normaly max out on 5x5 front squats, about 20% less weight)

-Friday
Squat 1x5
Bench 5x5
Weighted Chins 5x5

I haved switched the rows and weighted chins around because I love em and get great bicep result from them(everyone loves biceps) And threw the front squats in for the regular squats on wednesday because I have allways yeilded some good core results from them.

My Stats-
5'10
83kg
9%bf

Thoughts???????

 

[MadCNT]

I would allso like to throw some wieghted dips into the mix but dont knkow where

 

[MadCNT]

No one??

 

[MrMitcheyBoy]

If you was going to put in weighted dips I would do it on the Wednesday, in between the 2 bench days. You are working them indirectly with the military press but not as much as you would with bench.

 

[MadCNT]

Yeah I was thinking the same thing, Wed is bocoming a large day though

 

[donjob]

how about lifting on saturday as well? have weighted dips as your main exercise on saturday and then do some core work for 20 minutes. maybe throw in some light rotator cuff work and some hang cleans?

 

[MrMitcheyBoy]

^^^^^ great advice, nothing wrong with having a bodyweight only day once a month.

 

[MrMitcheyBoy]

or even twice a month....

 

[MadCNT]

yeah I guess saturdays an option, I would love to work some cleans in there. You dont think that might be overdoing it?? especially because im off cycle.

Cheers for the input

 

[briancushing5610]

Glenn pendlay is a BRILLANT coach. I wouldn't try to modify the program too much. Try to follow the program to the T and you should see very good results. A problem I see with a lot with people is they tend to modify the program a lot and they make a lot less progress then they should have.

 

[briancushing5610]

Its probably a good idea to do a good mobility circuit/dynamic warm up/foam rolling before the workout and some static stretching on some key muscles (quads, hip flexors, glutes, shoulders, etc) post workout. Add these in if you don't do it already. If you play sports you will probably see big differences on how you move and feel by the end of the program with the 5x5 program and mobility/flexibility stuff.

 

[MadCNT]

Yeah nice, What do you think about the switching of the rows and chins?? Yeah I love the 5x5 method, has given me proven results for years so I dont really want to fuck with it too much or add anything to it that migh compramise my rest. I just switched the row days with the chin day because I want to up my 1RM on chins.

 

[briancushing5610]

Yeah nice, What do you think about the switching of the rows and chins?? Yeah I love the 5x5 method, has given me proven results for years so I dont really want to fuck with it too much or add anything to it that migh compramise my rest. I just switched the row days with the chin day because I want to up my 1RM on chins.

Yea thats fine.

 

[speeddemon]

Good routine