Bank your two cents here!! Check my shit out.

[ryanmo123]

Experts . . .bank your two cents here!! Check my shit out.

It seems I have altered from the original 5x5 program that was listed in Bob Smith's Sticky. I started off with that, but have made some changes to having this for a workout nowadays . . .For all of the main workouts I am doing 4 sets increasing in weight for the frist three sets and then doing the same weight on the fourth set as the first set and working it to failure.:1.) 7-9 reps 2.) 5-7 reps 3.)3-5 reps 4.) (drop weight to first set weight) Work to failure

*Starred workouts I do 3 sets to failure each set usually about 10-15 reps. Usually not core exercises.

Day 1(Chest): Incline DB Press, Decline DB Press, Incline DB Flies*, Weighted straight-leg sit-ups*
Day 2(Legs):Sumo Deadlifts, Squats, Stifflegged Deadlifts, and those leg-lift things that work your lower back and ass*
Day 3(Shoulders and Back):Clean and Jerk, Shrugs, Military Press, Oblique crunches*
Day 4 (Back and Bis):Chins, Rows, Lat-Pull Down, Preacher Curls

I am cutting right now too so I have cardio about 5 days a week but didn't bother to list it.

I usually take a break between days 2 and 3. Look good??

Thanks for the input,

Ryan

 

[Bob Smith]

Im confused, is your new program supposed to be a variation on the 5x5 theme? Because if it is, then there really arent any similarities other than some of the movements.

 

[ryanmo123]

Im confused, is your new program supposed to be a variation on the 5x5 theme? Because if it is, then there really arent any similarities other than some of the movements.

I said I had made "some" changes. That was supposed be kinda sarcastic because I realize that it is alot different. That is why I made the post . . .to make sure that what I was doing was okay. I seemed to be hitting plateaus in a few different areas so I tried adding in new some new exercises to continue muscle development in plateauing areas . . .kinda switching it up on my muscles. And then a lot of the lifts were getting too heavy for me to do 5x5, I couldn't go up in weight at all. I was staying at the same weights for weeks so I changed the rep/set technique around.

Listen doc, lemme just tell you my symptoms and I'll let you prescribe the medicine. Obviuosly my new training schedule/method is gay. Here's the problem . . .military press, bent-over rows, incline press, declines, preacher curls, squats : I have reached plateaus in all these. I haven't been able to go up in weight for weeks, if I try to increase weight, I can't do near a 5x5. I am trying to cut right now so I'm prolly not eating enough for good muscle growth. I am just frustrated and don't know what to do. I started supplementing with Swole and Arginine and it gave me crazy headaches so now I'm not taking any supplements which is a little depressing. I'm trying to burn fat and uild a little mass now so I guess I am looking for an alternate workout to the 5x5 that can help me achieve this.

I feel like I'm stuck in a stagnant state . . .Please help Doctor Bob . . .or any others who care LOL



Ryan

 

[johnsmith182]

im not sure what type of "5 by 5" you were doing... but ill assume you were doing straight sets a couple, or even 3 times a week... one thing that works good going off of that is to go to straight sets once a week, and working up once a week.

for instance, say you could do 100lbs for 5 sets of 5 on the squat, and you had done that 2 times a week but were unable to get 105 for that workout. you might try to do 85lbs for 5 sets of 5 on monday, then on thursday or friday work up to 1 set of 5 with 100lbs... then the next week do 90lbs on monday for 5 by 5, then on thursday or friday do 105 for one set of 5, and so on. with some people, this works better if you add a third really light workout in between, say monday, wed, friday, where on wed you do something around 60lbs or so for 5 sets of 5, but with most people the two workouts will be fine.

there are several other things that work well going off a 5 sets of 5 workout, but i like this one pretty well, ive had it work with a lot of people. give it a try and i bet you will end up breaking your 5 sets of 5 record in 4-6 weeks, and also doing a bigger single set of 5. just make sure that the first week you do it you back the weights off some, starting with the one set about where you were previously with 5 sets, and starting the 5 sets down around 15 or 20%. this gives you a little rest and recovery time from all the heavy volume for a week or two and sets you up for more gains.

I said I had made "some" changes. That was supposed be kinda sarcastic because I realize that it is alot different. That is why I made the post . . .to make sure that what I was doing was okay. I seemed to be hitting plateaus in a few different areas so I tried adding in new some new exercises to continue muscle development in plateauing areas . . .kinda switching it up on my muscles. And then a lot of the lifts were getting too heavy for me to do 5x5, I couldn't go up in weight at all. I was staying at the same weights for weeks so I changed the rep/set technique around.

Listen doc, lemme just tell you my symptoms and I'll let you prescribe the medicine. Obviuosly my new training schedule/method is gay. Here's the problem . . .military press, bent-over rows, incline press, declines, preacher curls, squats : I have reached plateaus in all these. I haven't been able to go up in weight for weeks, if I try to increase weight, I can't do near a 5x5. I am trying to cut right now so I'm prolly not eating enough for good muscle growth. I am just frustrated and don't know what to do. I started supplementing with Swole and Arginine and it gave me crazy headaches so now I'm not taking any supplements which is a little depressing. I'm trying to burn fat and uild a little mass now so I guess I am looking for an alternate workout to the 5x5 that can help me achieve this.

I feel like I'm stuck in a stagnant state . . .Please help Doctor Bob . . .or any others who care LOL



Ryan