New routine:5x5

[blackbeard]

I know some here dont like 5x5..However this is a little different version of it and some people (mostly the younger guys) on EF have been using it with great success and i thought id share with you guys..It just goes to show that you should not be getting your training routines from flex..Madcow has been responsible for getting a handful of people started on this..

http://forum.mesomorphosis.com/showthread.php?t=12

 

[Gymmy]

i just started this routine and adjusted it a little:

5x5 Routine
Monday:
Squat: 5x5 (Work up to max 5x5)
Incline Bench Press: 5x5
Bent Barbell Rows: 5x5
Lying Tricep Extensions: 2x8
Standing Calf Raises: 3x12
Weighted Abs: 3x12

Wednesday:
Squat: 5x5 (- 15 to 25% of Mondays Weight)
Seated Military Press: 5x5
Deadlift: 5x5
Pulldowns(wide-grip): 5x5
Curl: 2x8

Friday:
Squat: 5x5 (Work up to max 1x5)
Bench Press: 5x5 (Work up to max 1x5)
Bent Barbell Rows: 5x5 (Work up to max 1x5)
Close Grip Bench Press: 2x8 dips
Standing Calf Raises: 3x12
Weighted Abs: 3x12

really liking it, just starting light and working on form...then adding the weight

 

[DADAWG]

i just started this routine and adjusted it a little:

5x5 Routine
Monday:
Squat: 5x5 (Work up to max 5x5)
Incline Bench Press: 5x5
Bent Barbell Rows: 5x5
Lying Tricep Extensions: 2x8
Standing Calf Raises: 3x12
Weighted Abs: 3x12

Wednesday:
Squat: 5x5 (- 15 to 25% of Mondays Weight)
Seated Military Press: 5x5
Deadlift: 5x5
Pulldowns(wide-grip): 5x5
Curl: 2x8

Friday:
Squat: 5x5 (Work up to max 1x5)
Bench Press: 5x5 (Work up to max 1x5)
Bent Barbell Rows: 5x5 (Work up to max 1x5)
Close Grip Bench Press: 2x8 dips
Standing Calf Raises: 3x12
Weighted Abs: 3x12

really liking it, just starting light and working on form...then adding the weight

squatting 3 times a week is overtraining waiting to happen not to mention all the pressing work in 1 week .

 

[blackbeard]

Dawg ive seen this program in the past and thought the same thing..however there are quite a few people using it with very good results...gymmy has added a few things and it is reccommended to follow the program as laid out in the link..there really is no need to add additonal tricep work..

it is popular amongst athletes as well as some Oly lifters

 

[Gymmy]

What do u think i should drop?

2x8 stdng bb curls & tri ext not done 2 failure.

Maybe do abs&calves 1x wk and drop the tri ext?

I feel like i need the 2 sets of dips b/c don't hit lower chest in routine

Also worried about side&rear delts cause they are unproportional

 

[blackbeard]

What do u think i should drop?

2x8 stdng bb curls & tri ext not done 2 failure.

Maybe do abs&calves 1x wk and drop the tri ext?

I feel like i need the 2 sets of dips b/c don't hit lower chest in routine

Also worried about side&rear delts cause they are unproportional

if this is your first time through i would follow this to a T
drop all the work you added and dont think of things in terms of isoalted muscle groups..

doing heavy rows will hit your rear delts and back and a lot of other things on your posterior..

let us know how this goes if youre going to stick with it