Modifying My 5x5

Bigger Stronger Leaner Competitive Bodybuilding
1

I felt that my squat progression was pitiful so I thought that I could use some extra size and strength. I mean 2 months of 20 rep squat 2 times a week seems fair enough for at least 10-15lb gain. Which would deff look good, I think I could use the size. My squat right now was a max 210x5…yea I know it?s pitiful, I hope to get it to a max 300 by the end of the year or more.

here is what i was thinking for my program:

Day 1
Squat------------------1x20
Pullovers--------------1x20
Bench press----------5x5
Weighted pull-up----5x5

Day 2
Handstand pushups-------------- 3x5
Front lever progressions
Planche progressions

Day 3
Deadlift--------------5x5
Weighted Dips------5x5
Bent over row------5x5

Day 4
Handstand pushups---------------- 3x5
Front lever progressions
Planche progressions
Hill Sprints----------------------- ???

Day 5
Squat------------------1x20
Pullovers--------------1x20
Shoulder press-----------5x5
Weighted chin up-----5x5

I chose to do some hill sprints once a week because I don?t wish to lose my speed and stamina in running and I felt it was a quick and easy way ( I run up a big ass hill).

Also one more thing, I was thinking that I might do 1x20 reps for deadlift on my deadlift day, would that be adequate and as beneficial as the squat or should I just keep it at 5x5.

2

that is also adding 5lbs to both squat and deadlift.

3

Why are you doing one set of 20 reps for squats? If you hit a plateau doing 5x5 for back squats, maybe try mixing it up a little. Maybe do a 5x5 of front squats or box squats instead. I initially did front squats for 5x5 when I started then I stagnated after making some good gains. I added in back squats and box squats, and when I went back to front squats, I was stronger and busted through the plateau.

4

i am doing 1x20 for squats because i want to add some real size and strength to my body hence 20 rep super squats…havent u ever heard about it?

5

[quote]mrl179 wrote:
i am doing 1x20 for squats because i want to add some real size and strength to my body hence 20 rep super squats…havent u ever heard about it?[/quote]

I guess lower reps and heavier weight only build “fake” size and strength.

6

phox, i have had freinds who tryed this, belive me this is not fake strength or size. Your ass probably never even did anything as hard as this and yet u say it makes u fake.

7

[quote]phox wrote:
I guess lower reps and heavier weight only build “fake” size and strength.[/quote]

It’s been proven,I myself have done similar rep ranges and had my legs blow up.I’m actually thinking about giving it another cycle

8

[quote]mrl179 wrote:
phox, i have had freinds who tryed this, belive me this is not fake strength or size. Your ass probably never even did anything as hard as this and yet u say it makes u fake.

[/quote]

I didn’t say it makes you fake. I asked you why you were doing them, and the way you were saying it was that 20 rep squats are the only things that can build “real” strength and size. Different things work for different people. Yes, I should’ve read up on it before posting my first reply…so my bad.

But, have you seen my ass and the shit that comes out of it? I don’t think so.

9

yea i dont no if my last message got sent so, yea sry phox didnt mean to affend u if i did, what i ment by real strengt was my impression that the 20 rep squat will help me gain strength that i have so longed for.

I had my first workout today for 20 rep squat.I did 165lb squat for 20, the weight was light but it got harder and eventuelly felt like i was gonna have my body just burst.IT was great, i am still not sure if i should do a 20 rep deadlift on my 2nd workout day or if i should just keep the deadlift at 3x8-12.