5x5 for the Wannabe Body Builder

[Stormrider]

Hey All,
I'll just give you some quick history on myself in hopes it may help you see where I am comming from and where I want to be going in the future.

Alright, I'm 19 years old and a former high school athlete. I was involved in football, wrestling, and the throwing events in track. So of course I strength trained for these events. I did routines involving 5x5 and 3x3 with the compound lifts and had get strength and SIZE gains. During my high school years I always had about an extra 35lbs. on me.

Over the course of this past college year I have been losing that extra weight. As I have slimmed down I have taken an interest in body building and would like to compete within the next two years. Unfortunatly, losing 35lbs. really zapped my strength and also some size.

This is where I KNOW the 5x5 can help out. My former strength routines that involved the 5x5 and 3x3 not only gave me good strength but I also gained a lot of mass. Which is what I a looking to do now! Add some lean mass and using heavy weights is fun ass hell. I'd rather do low reps on my deadlift or bench press than do ten reps on the barbell curl. Blah!

Stats
Height: 6'2
Weight: 185
Body Fat: 10% or so

So here goes my purposed" body building 5x5" routine. Please leave any input!

Set Up
Weeks 1-4: Work up to a PRs
Week 5: Attemp new PRs
Week 6: Re-try or attemp new PRs
Weeks 7-9: 3x3

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

Wednesday:
Squat: 5x5 (- 15 to 25% of Mondays Weight)
Standing Military Press: 5x5
Deadlift: 5x5
Chin-up: 5x5
Curl: 2x8

Friday:
Squat: 5x5 (Work up to max 1x5)
Bench Press*: 5x5
JS Row: 5x5
Close Grip Bench Press: 2x8 (I would do dips but my gym doesn't have the machine! )
Smith Calf Raises: 3x12
Weighted Abs: 3x12

*Should this be another Incline Bench Press or does it not really matter?

I probably will do some wind sprints once or twice a week in there if my legs allow it. For overall health purpses.

All arm, calf, and ab exercises will be stopped 1-2 reps before failure. In hopes of not screwing up the big lifts.

I plan to run this at LEAST twice since that is what most people suggest from what I've read. If all goes good I may do it a third time.

Diet
I'll eat healthy, most of the time. Good amounts of protein, low gi carbs, and high hi around workouts. Healthy fats from fish oil and olive oil.

Supplements
Just your basics. Whey, Multi, C&E, Fish Oil, Calcium, Joint Health, and Creatine.

So once again any input would be great!
Thanks!

 

[Bob Smith]

Overall your program looks very sound and very much like JS's 5x5 program. Im sure with the two cycles you are planning on running, you will be able to gain some good quality muscle and strength.

The only thing that stands out to me in terms of possibly not being a great idea is squatting and deadlifting on Wed. Ill let Freddy or one of the other guys comment on that. Barring that, it looks great!

 

[Freddy]

Looks real good.

Do deadlifts either 1st or 2nd on Wednesday, not third.

Some people like to do them before squats, others after...but don't do them 3rd.

Otherwise its very well done. You might need to start with 3x3 sooner than you're predicting, if you start stalling out bad then you know its time.

 

[MANWHORE]

MAN! 19 and in college. Please god why can't i be 19 again? WHY?

 

[Stormrider]

Alright! Thank you for your input. I will switch the deadlifts to my second exercise and will defiantly monitor my progress. If things start to stall out early I'll be sure to start the 3x3.

I have a few weeks of miserable cutting left and than I'll go back to maitence calories for two weeks. During maitence I'll find my 5 rep maxes for:

Squat
Deadlift
Incline Bench
Flat Bench
JS Rows
OH Press

And for the fun of it, 1 rep maxes for:

Squat
Deadlift
Benches

After this is found I'll probably map it all out in an Excel spreadsheet and report back here. To make sure I'm not doing anything to crazy with the weights. Yeah, yeah, I know. My anal retentive body building side is taking over here but oh well. Good to be prepared!

 

[Dschingis]

Hi,

i dont understand it. You say that squats and deads shouldnt be done on wednesday, or the deads shouldnt be done as third. But in the original 5x5 that is being said:

Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

There are the squats and deads, and the deads are the third exercise. So, what is right?

 

[Beefster]

I say just get the prescribed work in with a good amount of intensity! Don't get all hung up on the 5% things.....concentrate on the 95%. Experiment a little and see what you like best. Just my 2 cents.

 

[Madcow2]

Hi,

i dont understand it. You say that squats and deads shouldnt be done on wednesday, or the deads shouldnt be done as third. But in the original 5x5 that is being said:

Monday: Squats, Benching, Rows

Friday: Squats, Benching, Rows

There are the squats and deads, and the deads are the third exercise. So, what is right?

This:
Weds: Squats, Deadlifts, ...

Or This:
Weds: Deadlifts, Squats, ...

Is what they were saying I believe.

 

[Bob Smith]

Hi,

i dont understand it. You say that squats and deads shouldnt be done on wednesday, or the deads shouldnt be done as third. But in the original 5x5 that is being said:

Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

There are the squats and deads, and the deads are the third exercise. So, what is right?

Follow what you quoted. After thinking about it for a little while, DLing on Wed is fine since the intensity of squatting is much lower than on either Mon or Fri. Looks like youre good to go.

 

[CrashX]

How much rest should be taken between sets?

 

[Bob Smith]

How much rest should be taken between sets?

Enough.

I would say 2-5 minutes is fine. Dont try resting for less than that.

 

[Stormrider]

I say just get the prescribed work in with a good amount of intensity! Don't get all hung up on the 5% things.....concentrate on the 95%. Experiment a little and see what you like best. Just my 2 cents.

That makes total sense to me. Hit it hard and worry about the numbers later. I'll be sure to start off light and add 10lbs or so a week until I start to stall out. Than switch to the 3x3 for a few weeks.