Advice on routine 5x5 routine that's been slowly modified

[migity]

Been doing the 5x5 per iodized routine that used to be a sticky on here for years. Slowly modified it over the years and wanted an opinion on whether I should just go back to the basics or use this.

Monday
Overhead squat
Sumo deadlift
JS rows (parallel rows)
Decline bench

Wednesday
Conventional deadlift
Standing Overhead press
Weighted wide grip pull-ups

Friday
OLY squats
Flat bench
JS rows (parallel rows)

5x5 for 5-8 weeks and then deload with 3x3 for 2-3 weeks. Rinse repeat.

My question is about the placement of sumo deads. I like sumo deadlifts better no doubt. And it's helped my squat since adding them. Nothing hits my lower back like conventional deads though. I'm just worried about all that heavy pulling week after week.

Advice ...comments...

Thanks,
Mighty

Lurker from a while back

 

[migity]

good talk. see ya out there

 

[readyset]

sorry bro. wish i could help. I never fucked with 5 x 5. i followed it (almost) to the t and it treated me right.

if i needed to work on a different body part I just changed routines for a while.

I'd do both sumo and regular deads.. either each rotation or alternate them or whatever if you're okay with modifying.. I'd just be real careful on the amount of weight you pulled. I know it's 5 x 5 - but i still prefer do 8-12 for deads. I just make sure I add weight every week. heavy deads are great, but my back is fucked up enough. I'd rather back off and not end up in the hospital.

the whole program is based on incremental strength increases and recovery (sort of).. so as long as you beat your numbers every week you should be good.

i know i probably didnt help at all, but thats my thoughts.

 

[migity]

actually that helps quite a bit. I've been doing it so long I had lost perspective on why the program works so well. As long as I'm putting at least those 2.5's on every week thats the point. Sometimes I'm just grinding out the same weight if I've had a setback (baby, house, work, injury...).

I feel like the sumo deads have helped me to put more weight on my squat, by letting my quads and hips push heavier weight.

thanks

 

[Oregongearhead]

I would do the deadlifts Monday & Friday , that gives you 2 days rest between workouts . Thats what I did when I was doing 5x5 . Everything else looks good . ~OGH

 

[readyset]

actually that helps quite a bit. I've been doing it so long I had lost perspective on why the program works so well. As long as I'm putting at least those 2.5's on every week thats the point. Sometimes I'm just grinding out the same weight if I've had a setback (baby, house, work, injury...).

I feel like the sumo deads have helped me to put more weight on my squat, by letting my quads and hips push heavier weight.

thanks

yeah i mean i always viewed deads a supplemental exercise in the program anyway. if you like the sumos, do them. when you plateau after a while, switch it if you think it will help. I dont have to tell you that small changes can make a world of difference sometimes.

i dunno, one of the cliches that always stuck with me was "dont let your routine become routine." when i've been doing 315 on the incline for the last 5 weeks, i know i need a change. When i feel like ive done the same exercise/weight for the 1000th time. Time to switch. If i leave the gym and dont even remember going. I need a big change.

I like 5 x 5 alot, but do what works and just beat that log book my man.

 

[sl5x52009]

Interesting. I do my compounds for the day on 5x5 with isolations 3x12 for hypertrophy. Goes like: Monday -Back, biceps, forearms, traps, abs. Wednesday: Chest, shoulders, triceps, abs. Friday: Quads, hamstrings, calves, abs. Cardio in between if I need it.

 

[TheGuy85]

I sumo deadlift because of an old back injury, can't lift as much but my back is better intact. I only deadlift once a week and work my way up to one heavy set of 3 or 5 reps. I was doing way too much lower back work and ended up injuring myself about 18 months ago (warming up for deadlift at that). But I low bar squat twice a week.