5x5 over 5 days

[tgrusso78]

Due to being in the military, and having a new platoon sergeant, I am going into the gym 5 days a week now, twice a day. Thus I need to split the 5x5 up over these 5 days. I am contemplating doing it thus.
Monday: Squats, Rows
Tuesday: Benching, Military Press
Wednesday: Squats, Deadlifts
Thursday: Chins, Rows
Friday: Squats, Benching

My afternoon sessions are strictly ab work and cardio, so this would just be done once in the morning. Has anyone here had to, or chosen to do a similar breakdown of the 5x5? I don't want to overtrain, but I don't think it will be the case as I'd be doing less volume in a given day. Let me know what you guys think, or have actually experienced.

 

[getswoll]

By doing it that way, you are not actually doing the true 5x5, nor are you going to reap it's benifit. I'm in the AF and I find it better to do the DFHT method of training, since we have PT and what not to do. I would suggest you look into the DFHT and see what you think, it should serve you well.


GS

 

[hackskii]

First off that sounds like too much leg work.

Squats are great but not three times a week, hell even dead lifts indirectly hit legs.

 

[Grizzly]

First off that sounds like too much leg work.

Squats are great but not three times a week, hell even dead lifts indirectly hit legs.

I see someone has read all of the stickies.

 

[hackskii]

I see someone has read all of the stickies.

I actually havent read any of the stickies.
He doesnt have any hamstring work in there either, nor any ab work, or calvs.

 

[Grizzly]

Olympic squats take care of all three of those.

 

[Grizzly]

Due to being in the military, and having a new platoon sergeant, I am going into the gym 5 days a week now, twice a day. Thus I need to split the 5x5 up over these 5 days. I am contemplating doing it thus.
Monday: Squats, Rows
Tuesday: Benching, Military Press
Wednesday: Squats, Deadlifts
Thursday: Chins, Rows
Friday: Squats, Benching

My afternoon sessions are strictly ab work and cardio, so this would just be done once in the morning. Has anyone here had to, or chosen to do a similar breakdown of the 5x5? I don't want to overtrain, but I don't think it will be the case as I'd be doing less volume in a given day. Let me know what you guys think, or have actually experienced.

Why are you going 5 days? Is it because this new Sargeant makes you? I don't see where the split you've chosen will hurt anything. However, I think you'd be better served doing the 5X5 on the three day split it is designed on and filling the other two days with chins, dips, calf and ab work. That's what I do. Works very well.

 

[Bob Smith]

First off that sounds like too much leg work.

Squats are great but not three times a week, hell even dead lifts indirectly hit legs.

Oh brother.

If it were me, Id stick with the original 5x5 layout. Then if you HAVE to be in the gym on the other 2 days, do something non-stressful like calves, forearms, and bis.

 

[Grizzly]

Oh brother.

If it were me, Id stick with the original 5x5 layout. Then if you HAVE to be in the gym on the other 2 days, do something non-stressful like calves, forearms, and bis.

Copy cat!!!! That's what I said in the post directly above yours. I think you should avoid intellectual property theft in the future, Bobby!

 

[Bob Smith]

Copy cat!!!! That's what I said in the post directly above yours. I think you should avoid intellectual property theft in the future, Bobby!

Bite me. I wouldnt do dips and chins just because those are bigger movements, which is why I focused solely on small movements. And because of that, I didnt steal your intellectual property (like I want it!).

 

[getswoll]

Oh brother.

If it were me, Id stick with the original 5x5 layout. Then if you HAVE to be in the gym on the other 2 days, do something non-stressful like calves, forearms, and bis.

I actually wouldn't do forearms on days before deadlifts and JS rows. I'm not a fan of having worn out forearms before I try to get some big pulls in. And rest assured you won't be over working your legs as someone tried to say.

GS

 

[tgrusso78]

I think I will do that, keep the original 5x5 and just work on other things on my two non 5x5 days. ie 8x400 intervals on one day and maybe calves on the other.

 

[Bob Smith]

I think I will do that, keep the original 5x5 and just work on other things on my two non 5x5 days. ie 8x400 intervals on one day and maybe calves on the other.

I dont think I would do intervals. You are already training legs 3x/wk, and doin intervals will only impede your progress.

 

[tgrusso78]

I have to maintain the ability to run 2 miles in under 17ish minutes. My current time is around 14:30, and I'd need 13:00 flat to max out the running portion of my PT test. In order to make promotion to E-5, the better I score on PT, the better it helps my chances. I wish I could go all out powerlifting, but I have to maintain a somewhat lowish bodyweight, and the ability to run and sprint, both for a PT test standpoint, and from the standpoint that I'll be in 150 degree weather soon and don't want to be lugging a lot of meat on the frame. lol.

 

[Grizzly]

But how does sprinting help with a distance run? It doesn't. Or not as much as one would like, anyway. Why not just jog the 2 miles on the off days? That's the best way to train to run 2 miles. Run 2 miles.

 

[getswoll]

I have to maintain the ability to run 2 miles in under 17ish minutes. My current time is around 14:30, and I'd need 13:00 flat to max out the running portion of my PT test. In order to make promotion to E-5, the better I score on PT, the better it helps my chances. I wish I could go all out powerlifting, but I have to maintain a somewhat lowish bodyweight, and the ability to run and sprint, both for a PT test standpoint, and from the standpoint that I'll be in 150 degree weather soon and don't want to be lugging a lot of meat on the frame. lol.

I basically do straight PL (with some SM, I pull my truck) and I can still do our PFT run 1.5 miles in 10 minutes. I think you are worrying too much. Hit the weights, and hit them hard. Do as Grizz says and run on the off days. I know you have PT, so do I. Go to it, give it what you have to, and eat plenty. I also know about the sandbox, I'll be there by this time next year. From what I understand from my squadronmates that have been there it is better to gain a bit of weight before going, since you're probably going to lose 20-30 pounds anyhow. just a thought.

GS

PS: to run two miles you need to run two miles. However to run more than two miles faster you need to push it and run three miles at least once a week.

 

[Grizzly]

And because of that, I didnt steal your intellectual property (like I want it!).

Is that becaue my thougts are too "heavy" for you too pick up anyway?