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5x5 routine help

El Freako

El Freako

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Just do 2-3 sets of 10-12 at the end of the week for curls and tri work. Abs can be done more often.
 
philosopher

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Just do 2-3 sets of 10-12 at the end of the week for curls and tri work. Abs can be done more often.

Agreed. Abs twice a week max. Its good to have a strong core but the squatting and Deadlifting will hit the abs more than enough.
 
Hypocrisy86

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Thanks Philo, i do need more work on core, i can tell
incline bench press is so hard to control
balance sucks balls
 
Hypocrisy86

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okay

just finished week 2 last nite

did squats
145,155,160,165,170
bench
155 for 5x5
rows
145,155,165,175,180.
 
lifterdead

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How did it feel?

Back when I started this I was thought it felt way too light at first; by the end of the program it was a bit more challanging.
 
Hypocrisy86

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How did it feel?

Back when I started this I was thought it felt way too light at first; by the end of the program it was a bit more challanging.


felt alright, the Rows is one thing i gotta get used to, well the last set is always rough.
i think my body was meant for power lifting rather than body building anyway.
seems natural and fitting for me..
 
philosopher

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okay

just finished week 2 last nite

did squats
145,155,160,165,170
bench
155 for 5x5
rows
145,155,165,175,180.

The next two weeks are gonna be heavy if you do it right. Good luck Hypo
 
Hypocrisy86

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today

Squat

160, 165,170,175,180
5x5

Bench
160 6x5 did an extra set on accident got 4 reps my bad

Rows 165,170,175,180,185
 

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Hypocrisy86

Hypocrisy86

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I have some questions
cus i think im doing this all wrong
on Wednesday (in the middle of the split) the weights are all the same in each set (no upping etc)
the other two days Monday, Friday the sets change in weight etc

also i noticed.

Monday bench the weight goes..

180
194
208
222
236


but as you know im not doing it like that because i thought it was just to show..

and then next bench session on Friday
its 219 for all sets

219 weight is in the middle of mondays bench

so do i have to add 14lbs
per each set

then the next time,
do 5 sets of 5. with the weight in the middle of last workout?


im somewhat confused..
 
Hypocrisy86

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pic

questionqv2-1.jpg
 
Hypocrisy86

Hypocrisy86

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also i have been doing this 3 days in a row
*cus of work*

Tuesday,Wednesday,Thursday.
 
El Freako

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Its all progressive loading Hypo, believe me, it works. I'm not going to go into all the theoretical hoo-ha but I'm sure someone else will.

3 sessions in a row is going to get brutal though...
 
Hypocrisy86

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Iam ready for it man.
 
philosopher

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also i have been doing this 3 days in a row
*cus of work*

Tuesday,Wednesday,Thursday.

Not good bro, this will make you fail the program. Your body need some rest to repair itself. By training on constructive days you wont allow that rest which will eventually lead to a burn out. Mon/Wed/Fri or Teu/Thu/Sat name it but please stop training on construcive days when trying 5x5. If you have no other way I suggest doing something else.
 
Hypocrisy86

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Not good bro, this will make you fail the program. Your body need some rest to repair itself. By training on constructive days you wont allow that rest which will eventually lead to a burn out. Mon/Wed/Fri or Teu/Thu/Sat name it but please stop training on construcive days when trying 5x5. If you have no other way I suggest doing something else.


Okay, i will try this Monday, wed,friday then.

but my job is very physically demanding.

would that make any difference?

11pm - 8or so AM.

if you think my job will deter my recovery, tell me.
 
philosopher

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Hmm hard to tell, but if your job is demanding make sure you get to proper amount of cals and macro's. There are enough guys who can build proper physiques with a physical demanding job, you only have to monitor your progress and overall feeling to make sure your body dont burn out. Be alert for signs of overreaching and dont be afraid to deload if your feeling tired.
 
Hypocrisy86

Hypocrisy86

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^What are macros?

also, we have a microwave at work
what would be best for me to eat to keep my recovery time well
and my weight (or for gaining more weight)
 
philosopher

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^What are macros?

also, we have a microwave at work
what would be best for me to eat to keep my recovery time well
and my weight (or for gaining more weight)

Macro's = Macronutrients

Macronutrients are nutrients that provide calories or energy. there are 3 types of macro's which we all know:

- Carbohydrate
- Protein
- Fat

You need to be in a caloric surplus. Only than you will gain weight and your recovery will be at his best, the down side along with that is your gonna gain some bodyfat as well, dont worry about that too much but dont go overboard with the bulk. If you are gaining too much bf cut some cals and repeat. Another reason to monitor your body.
 

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