this is the routine I'm gonna give a try since I've never done the 5X 5 thing
Monday:
Squat 5x5
Leg Extension 3x 10-8
Leg Curl 3x 10-8
Sitting calf raise 3x15
db front press 5x5
Side lateral raises 3x10-8
Bent over db rowing 2 x 10-8
Wednesday
DB Bench press 5x5
Incline db press 3x 10-8
Incline db flies 3x 10-8
BB curl 5x5
Db Curl 2x 10-8
Preacher Curl 2x 10-8
Friday
Deadlift 5x5
Chin- ups 2x10-8
Cable row 2x 10-8
Close grip bb bench press 5x5
Cable push down 2x10-8
Dips 2x10-8
today was Day 1 and I started really low because I'm coming off a long lay off due to personal stuff and injury.
Anyways I did my 5 sets of 5 on squats and it all felt good... I completed my 5X5 so I'll be bumping the weight next week.
so if I understand correctly I keep bumping the weight as long as I'm hitting my 5X5 and if I fail I just repeat the weight until I break the sticking point but if I'm stuck you switch to 5X3??
my goals are to get some of my strength back and improve where i was weak before... |
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looks pretty sweet
personally I'd do tris with chest and bis with back, but otherwise you have got the idea sorted
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I've been doing it now for a dew weeks all my lifts are going up so far each week but that is to be expected since I'm just getting back in the game
I lowered the volume on biceps because they felt beat after the 5X5 plus 4 more sets so I'm just doing the 5X5 and then 2 sets.. but the last set I do a drop set.
overall I enjoy the change time will tell as to how effective it is for me once I get back to my numbers before my lay off
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isn't 5x5 only for bench/deads/squats?
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Quote: | isn't 5x5 only for bench/deads/squats? | nah, you can incorporate it into any bodypart
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Quote: | isn't 5x5 only for bench/deads/squats? | check out the 5X5 routine thread.... it's pretty long but a great read like I stated before item will tell with me since I haven't seriously lifted in a year and my weights have dropped alot I'm really interested to see this work once I get to my old platteaus
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