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The 5x5 routine followed properly will give good results. It's generally done for 9 weeks before switching back to a more conventional routine. After a few months you can go again.
Highly recommend it.
ExerciseSets x RepsDetails Monday Squat5x5Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)Bench5x5Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)Barbell Row5x5Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups Wednesday Squat4x5First 3 sets are the same as Monday, the 4th set is repeating the 3rd set againIncline or Military4x5Ramping weight to top set of 5Deadlift4x5Ramping weight to top set of 5Assistance: 3 sets of sit-ups Friday Squat4x5, 1x3, 1x8First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8Bench4x5, 1x3, 1x8First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8Barbell Row4x5, 1x3, 1x8First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
Its all a little confusing, I'll have to read it a few more times.
Have you done the 5x5? And how long did you do it for?
Yes I've done it. the program goes for 9 weeks. It won't be confusing once you enter you !RM on the spreadsheet. It will then automatically calculate the weight for you. Quite simple really.
I do it on and off all the time and love it.
Results,yes, but more than that I just love the feeling of it.
For me bulking (if I do bulk) is just a bi product.A killer workout
makes me feel good .
Ok I've got it now. Thanks
Though I'm not lifting anywhere near 315 pounds, especially at home by myself, without a power rack!
If its not rude, what sort of weights are you lifting?
Mike
Sounds like a plan. heavy weight with lower reps.
if you think you are still making prgress on your current routine then stick with it. 5x5 is great for plateau busting and boredom busting.