5x5 help, suggestions

[attic]

hey all, im wanting to start a 5x5 routine and was hoping to get some suggestions as there are lots of modifications to the 5x5 out there. My goals are pretty simple: size and not spending every single day working out. My job fucking sucks in the summer, leaving me hot and exhausted after being outside all day in 95+ weather. My intensity is fine, i enjoy pushing myself till im shaking and nearly puking. My biggest single limitation is that I have no squat rack and no spotter, its just me, the weight pile and my garage

 

[pumpingiron22]

Reg Park's Three Phase 5x5 Program
Phase One
45-degree back extension 3x10 Back squat 5x5 Bench press 5x5 Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months

Phase Two for Bodybuilders*
45-degree back extension 3-4x10 Front squat 5x5 Back squat 5x5 Bench press 5x5 Standing barbell shoulder press 5x5 High pull 5x5 Deadlift 5x5 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.

Phase Three for Bodybuilders
45-degree back extension 4x10 Front squat 5x5 Back squat 5x5 Standing barbell shoulder press 5x5 Bench press 5x5 Bent-over barbell row 5x5 Deadlift 5x3 Behind-the-neck press or one-arm dumbbell press 5x5 Barbell curl 5x5 Lying triceps extension 5x8 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.
this is the one im doing right now its killer

 

[attic]

i see that the phase two has an *, is that the one your doing or the third one? thanks for the input!

 

[DieYoungStrong]

Attic what do you do for work? Are you in construction or some other blue collar type job?

Look up Jim Wendler's 5/3/1 program. It's not a true 5x5, but with the right assistance work thrown in, you WILL get strong as hell, and big. You can work it into whatever kind of split you want - even down to 2 days.

You could build a very sweet home power rack for cheap. I'm an Ironworker so I can weld which saves me huge money, but if you're good with your hands, you can put one fit one up on the cheap, bring it to a welder, and they will be able to weld it up pretty cheaply.

 

[attic]

i am the sole receiver for the biggest thrift store in our county, lots of furniture, giant boxes of books, hundreds of bags of clothing, weights, etc... The winter is fine, its pretty slow, between now and october its rush rush rush. last summer I lost 15 motherfuckin pounds out there. pounds i cant afford to lose! thats why a summer cycle is coming up

Ive been thinking about making a rack, metal is good. i was thinking about using 4x4 posts since i dont have a welder. if i do ill post up pictures for everyone to chuckle at!

 

[pumpingiron22]

Im doing phase two. It will def but you body in gear as far as making you strong. But I will be doing a different work now I just add that in there to change it up. I feel there are to many missing parts since I want to work out on specific targeted areas. its a great work out for strength.

 

[bostonturtle]

Ive been thinking about making a rack, metal is good. i was thinking about using 4x4 posts since i dont have a welder. if i do ill post up pictures for everyone to chuckle at!

I've seen some awesome wooden homemade racks... there's a few DIY how-to's online.