5x5 & accessory work

[gymrat]

First off I wanted to thank all of you knowledgable bros out there (AM, BS, Freddy, etc.) who take the time to give advice and help the rest of us. You've have helped make this board one of, if not, the finest training forum on the net. I only wish now that I would of taken the time years ago to read the training forum more often and the classifieds/anabolic forum less.
Anyways, to the point. I've been following the 5x5 routine for about 4 months now with great results. But I was wondering:

1. If I wanted to add accessory work (abs and calves not arms) would it be best for me to add it in after my workouts on M,W,F or would I be better off coming in on T, Th to do it, which are normally my off days. My M, F workouts usually last a little over an hour while my W workouts usually take about 75 minutes. I am mainly concerned about which would be best from a "non-over-training" standpoint. I've worked out 5 days a week in the past and could tell I was overtraining b/c of the resulting loss of appetite, loss of strength, and trouble sleeping. But at the time I was following a typical bodybuilding split, which didn't help. I know the whole theory behind the 5x5 is to slowly push yourself to the edge of over-training and then to drop the volume and allow you're body to recover and the repeat but I was just wanting to go about this in the best way.

2. Also I was wondering what exercises and set/rep scheme do ya'll recommend for abs and calves. In the past for my calves, I would do standing calf raises on a board with the bar across the top of my back (like during a squat). And for abs, I would usually do hanging leg raises, kneeling cable crunches, and weighted situps.

3. And finally, if I wanted to throw in a little cardio to help me stay in shape, what and when would be best for this.

Thanks in advance.

 

[AnimalMass]

I would run abs and calves after the workouts - do them with any set/rep scheme you like - you probably know what you repsond best to. (Same really goes for arms).

I would do cardio on off days.

 

[Freddy]

I would do this:

During the 5x5 phase, do calves at the end of every workout, after you do the main exercises. Do 4 sets of 10 reps, with the same weight. Add weight each week.

Do abs Monday and Friday, not wednesday. Do 5 sets of 5.

During the 3x3 phrase, you'll do calves both training days for 2 sets of 5. Do abs on one or both of the training days (your choice) for 3 sets of 3.

I'd be careful with the cardio. This is a lot to handle at first, especially for a lot of you guys who haven't trained like this before. You just might be surprised at how unnecessary the cardio is.

 

[gymrat]

Thanks for the replies, they are much appreciated. And yeah you're right the 5x5 in itself is alot to handle. What I kinda had in mind with the cardio, was some short, moderate-high intensity exercises like running hills, sled pulling, sprints, etc. to help increase my fitness level. I have found these to be much more relevant to everyday fitness than speed walking on the treadmill for 45 minutes. I might give it a try at the beginning of my next 5x5 split, after I am through unloading and am pretty well recovered. Thanks again.