My modified 5x5 routine..input please

[keith1569]

Hey guys,

I am thinking of starting this 5x5 routine that i took bits and pieces from different 5x5's i found..let me know what you all think. I am thinking of starting it next week.

BTW i been training for about 6 years now.

Keith


Exercises are 5x5 unless otherwise noted.

Monday A-1

A-1 DB press
A-2 DB row
B-1 DB curl 3x5
B-2 Tricep pushdown 3x5
C-1 Squats
Seated calf raise 3x20


Wednesday
B-1 Squats
B-2 Dumbell press
C-1 Incline DB
Shrugs 3x5
Pull ups 3x8

Friday
C-1 Squats
A-1 DB press
A-2 DB row
A-3 Incline DB press
Seated calf raise 3x20

 

[glubgawd]

Monday A-1

A-1 DB press
A-2 DB row
B-1 DB curl 3x5
B-2 Tricep pushdown 3x5
C-1 Squats
Seated calf raise 3x20


Wednesday
B-1 Squats
B-2 Dumbell press
C-1 Incline DB
Shrugs 3x5
Pull ups 3x8

Friday
C-1 Squats
A-1 DB press
A-2 DB row
A-3 Incline DB press
Seated calf raise 3x20

I'll be honest....it's not the worst thing I've ever seen, but it's definitely pretty bad imo.

You managed to include some incredibly worthless movements (ie bicep curls) and skipped right over deadlifts which is one of the most effective movements.

You use dumbbells WAY too much. Part of the philosophy of the 5x5 is lifting as heavy as possible. You're not accomplishing that with dumbbells and therefore are getting a less effective workout.

Also, I assume "DB press" is flat bench with dumbbells? You're gonna stall on that in the first 2-4 weeks and get absolutely 0 gains in that department.

I'd strongly suggest you read everything in here:

Bill Starr 5x5 - Madcow Intermediate or Linear Version

That routine is very solid. And it saves the worthless bicep curls for Friday after you've already taxed them doing real lifts. That way they won't make your real lifts suffer. It'd honestly be best to just drop that from the routine entirely, but for some reason everyone seems to think that's what makes biceps grow.

Anyways, don't fuck with the routine I linked above. It's fine the way it is. Bill Starr knows what he's doing.

 

[keith1569]

Thanks for thr detailed reply. I will check out that link. I have stayed away from barbells for a while cause I have a bad shoulder and it aggravates it. I will try adding it in slowly and see if that helps.

Keith

 

[glubgawd]

Thanks for thr detailed reply. I will check out that link. I have stayed away from barbells for a while cause I have a bad shoulder and it aggravates it. I will try adding it in slowly and see if that helps.

Keith

Eh well that is going to change things a little. Obviously you don't want to be re-injuring it. I'd suggest sticking to BBs on things like rows and overhead press (those shouldn't bug your shoulders, but let me know if they do) and you might consider skipping flat bench all together.

Maybe consider doing inc DB press M/F instead of the flat bench? And then drop inc bench from the W workout.

 

[keith1569]

Ya military press and rows do not bother it much. Just BB flat and incline bench. I will add the incline to M and W and gonna follow the program on the link you provided pretty closely. Do you think I should do flat db at all or just stick with the incline only on M and W?

 

[glubgawd]

Ya military press and rows do not bother it much. Just BB flat and incline bench. I will add the incline to M and W and gonna follow the program on the link you provided pretty closely. Do you think I should do flat db at all or just stick with the incline only on M and W?

You could. You could keep the program exactly as written and just use DBs for the bench movements if those are safe on your shoulder.

Just be sure your form is solid. You can still injure that shoulder with a poorly performed DB press.

I'd also suggest not trying to follow the "new PR every week" protocol for the DB movements. It's a recipe for injury. Just progress slowly with those.

 

[keith1569]

Will do man..ya i cant really do the pr every week thing with DB ha. I'm pretty stoked about giving a shot. I appreciate the info and help

Keith

 

[glubgawd]

Will do man..ya i cant really do the pr every week thing with DB ha. I'm pretty stoked about giving a shot. I appreciate the info and help

Keith

np bro. let us know how it works out.

 

[keith1569]

Ya for sure. I will be starting Friday which is my Monday for workouts ha

 

[geftmeve]

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