Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)
Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts
Day Three: Squats
Squats 5X5
Front Squats 5x5
ham/lowback/quad assistance
THis is my wieght lifting routine, any feedback would be good. Also has anyone got some stomach work outs that will increase size and strength equally?
Looks good to me. How long have you been doing this? Have you stopped progressing?
Nah I’m just about to start, right now I’m a skinny bastard so I don’t think i’ll need to worry about hitting a lifting plateau any time soon.
Also does anyone know if it’s a good idea to eat a lot of carbs before hitting the gym to give you lots of energy for the actual workout? Or is it only worht eating them afterwards?
[quote]Brisks wrote:
Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)
Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts
Day Three: Squats
Squats 5X5
Front Squats 5x5
ham/lowback/quad assistance
THis is my wieght lifting routine, any feedback would be good. Also has anyone got some stomach work outs that will increase size and strength equally?[/quote]
5x5 DL’s will be very taxing when you start getting into heavier weights. At that point, you may want to switch to 3x5’s.
Why 5x5 on Squats and Front Squats in the same day? Again, this is probably too much work. I’d keep the front squats in the 6-8 range for 3 sets, or rotate them every 2-3 weeks with back squats, otherwise your knees will take a beating.
Periworkout nutrition is very important, pre-workout, during and post-workout. I’m a fan of Surge, but there are plenty of options here, including whole food sources. Yes, this is the best time of day for your carb intake.
Alright I think i’ll leave the front squats for now, espically since i’m not very sure on my technique for them and i’ll probally stick too one bench variant for starters too.
Those deads are gonna kill you if you do 5x5 each week.
I have had good results with the program in this article from Marunde-Muscle:
marunde-muscle.com/fitness/askem_deadlift.html
Lance
KCStrongman crew
HI, I was down the gym today doing the benching and I don’t know if I overdid it but on the 5th rep of the 5th set I couldn’t complete it, I got about half way and I literally could not push it up any further no matter how much I tried.
SO I wasnt able to did any assistance lifts, is that normal or should I lift a bit less? I was givng myself 3 mins between sets.
Modified Powerlifting routine.
I thin the routine is good for an intermediate. You could make faster progress if you work the lifts more frequently.
Have you tried the combined?
A
Squat
OHP
Deads
B
Front Squat
Bench/Dip
Row
All for 3x5 and 3 times per week?
[quote]Brisks wrote:
Alright I think i’ll leave the front squats for now, espically since i’m not very sure on my technique for them and i’ll probally stick too one bench variant for starters too. [/quote]
You might want to revisit this lift at a future time but don’t put it off too long. From personal experience it has given me the most bang for my buck. The front squat made me stronger than a mo-fo all around in my other lifts and it only took me 10 years to figure it out. This might be different for you depending on your goals.
I would rather lift lighter with a more difficult lift such as front squats than lift heavy with back squats. I do not count reps any more. I just put on a weight that was heavier than last time and I go until I cannot move anymore weight. If I cannot get at least 4 reps in the first 2 sets I quit and revisit with a lighter weight at my next attempt in a future training session.
If I get past 4 I will continue with this weight for 5 sets total. This is just what I have found to work for me though. You may need to tweak your own parameters. I take a break from these every 6 weeks or so and go to back squats just to switch it up – using the same above method.
I do like the simplicity of the 5 x 5 method though. That was my first “program” and I have many fond memories of staring at new muscle in the mirror from it.
[quote]eggowned wrote:
Those deads are gonna kill you if you do 5x5 each week.[/quote]
There is nothing magical about deadlifts, you need to put some work into them if you want to see progress. I do 5x5 on Stiff Legged Deadlifts in my routine. So many people are afraid of sweat, or embarrassed that they can’t lift as much for reps as they can for max effort. (big surprise)
You’re supposed to use less, say 20lbs less, than your 5x5 max and add 5 pounds a week. If you use your max on the first week your progress will stall really fast.
[quote]blue9steel wrote:
eggowned wrote:
Those deads are gonna kill you if you do 5x5 each week.
There is nothing magical about deadlifts, you need to put some work into them if you want to see progress. I do 5x5 on Stiff Legged Deadlifts in my routine. So many people are afraid of sweat, or embarrassed that they can’t lift as much for reps as they can for max effort. (big surprise)[/quote]
I disagree. There is something magical about deadlifts, and if you are an intermediate to advanced trainee, then 5x5 will tear you up.
I don’t think he’s anywhere near that point, but once you start pulling 400+ for reps, it changes everything. Just my .02. I’ve done it, and it was too much.
Looks perfect to me.
Right thanks for all the advice, I’m just going to get down to buisness now and ill probally report back in a year with some before and after photos because I know everyone loves them.
Hey BRISKS,
You may or might not see this, but if you do, you should think about the king of all 5X5 programs from Bill Starr.
Check out this link: Yahoo | Mail, Weather, Search, Politics, News, Finance, Sports & Videos
Even if you do NOT use this program, there is a ton of great advice. You would gain a lot by just reading everything here.
Good luck.