Animalmass 5x5 questions

[Bulla]

hi guys - im currently in 4th week of AnimalMass 5x5. Likeing the routine so far, but have questions..

I reckon Ill start hitting P.B's in week 5/6, so ill then move to 3x3, which i'll assume will look like;
Monday:

Squats 3x3 (same weight)
Bench 3x3 (same weight)
JS Rows 3x3 (same weight)
Accessory (low volume triceps and abs) drop this altogether, or keep around 3x10?

Wednesday:

Squats 5x5(reduced 15-20% from Monday) or Front Squats 5x5 DROP
Mil. Press 3x3 (same weight)
Deadlifts 3x3 (same weight)
Pull ups 3x3 (use weight if you need it)
Accessory (biceps and abs) DROP OR KEEP?

Friday:

Squats 3x3 (working up each set)
Bench 3x3 same weight)
Rows 3x3 (same weight)
Accessory (low volume triceps and abs)KEEP OR DROP

So the above Ill keep running until I cant squeeze any more PBs out, then repeat the program?
When I do repeat the program, can I substitue;
Bench for Dips? (twice per week)
Squats for Deads? (3 times per week)
Rows for Chins? (twice per week)
Alternatively, since I (and most people) lack overhead perssing strength, can I swap bench on mon / fri for mil press, with dips once on weds?

Cheers.

 

[Grizzly]

So the above Ill keep running until I cant squeeze any more PBs out, then repeat the program?
When I do repeat the program, can I substitue;
Bench for Dips? (twice per week)
Squats for Deads? (3 times per week)
Rows for Chins? (twice per week)
Alternatively, since I (and most people) lack overhead perssing strength, can I swap bench on mon / fri for mil press, with dips once on weds?

Cheers.

Close, but just drop the Friday workout all together. Also, I wouldn't do 5X5 squats on the second workout. I usually use the same 3X3 weight as I did the workout prior and up the weight each week.

1) I usually run 3X3 for a long time just because it's more fun. However, you don't have to cease hitting PB's on the 3X3 to repeat the program. Figure 4 weeks to be a general rule of thumb to do the 3X3 for. It will vary by individual, but that's a good general rule.

2) Sure, I don't see why you can't do that.

3) You "can" swap out the squats for deads, but JohnSmith has observed this to be less effective that squatting 3X/wk. It won't, however, kill you to do it.

4) Yes, you can swap chins for rows, but I personally like the rows much better and think they will give you better development.

5) You could do that for sure. Ain't those OHP's a sumbitch?

 

[Bulla]

Dammit! Tweaked my lower back on thurs am doing deads - I was in my 5th week of 5x5, about to go 3x3 this week. So I gotta go easy, my back is actually much better today though.
Question is, when I resume training, where do I pick up from - do I repeat 1 more week of 5x5, then go 3x3?
And If I understand you correctly from your earlier post Grizzly, Id do mon 3x3, weds 3x3 (with squats 20% lighter) and omitt the fri workout altogether?

Also, I think my core is generally a bit week, esp lower back. Shall I work on this first before carrying on with the program, or just factor in some pullthroughs etc into the program?

 

[Grizzly]

Question is, when I resume training, where do I pick up from - do I repeat 1 more week of 5x5, then go 3x3?
And If I understand you correctly from your earlier post Grizzly, Id do mon 3x3, weds 3x3 (with squats 20% lighter) and omitt the fri workout altogether?

I would probably do another week or two of 5X5 if I were you. If you're taking time off, it's much like a deload anyway, so it might be best to reload a week or two.

I use the same weight each on each squat session of my 3X3, though I don't see where it would hurt you to drop by 20% on the second day.

 

[Bulla]

I would probably do another week or two of 5X5 if I were you. If you're taking time off, it's much like a deload anyway, so it might be best to reload a week or two.

I use the same weight each on each squat session of my 3X3, though I don't see where it would hurt you to drop by 20% on the second day.

I reckon its done me some good - I reckon its worth me waiting til the weds workout (thurs for me) and starting back with the lighter squats - since theres no b.o. row, itll be better for my back anyhow, and Im going to drop the deads on this day too to let me be sure its (hopefully ) healed.
SO ill do 5x5 again for 2 weeks then switch to mon- thurs workout (twice per week for a while) and try to set some decent records.
I take it you do a lot more warm up sets on 3x3 to keep volume resonable, or not?

 

[Grizzly]

No, that's the entire purpose of using 3X3- to keep the volume low and allow the body to recover from the high volume it was just put under.

 

[Preacher]

Grizz you really drop Fridays 3x3? I have never done that, maybe I'll give it a try. I feel that it just won't be enough, I really enjoy doing 3x3's

 

[Grizzly]

Yes, sir, I do. It's in the instructions.

 

[Preacher]

Yes, sir, I do. It's in the instructions.

I can't read though i'm illiterate. I graduated from the public school system

 

[Bulla]

No, that's the entire purpose of using 3X3- to keep the volume low and allow the body to recover from the high volume it was just put under.

Cool
Where would you put lower back,rotator cuff, calves and grip work in thisroutine, if at all?

 

[Girth]

To save Grizz some time and heartache.....It's already in there. The routine is as it is...NO changes/additions.

 

[Grizzly]

Well, grip and low back is taken care of with deads and rows. Chins will do your grip, but not low back.

Rotator cuff work can be done as a warm up. Isn't that about the only time you do it anyway?

Calves? If you've got the energy, then go ahead. I tend to think your motivation will be lacking after going through the workouts.