hi,
i just read the powerlifting-thread by Aaron_F and got interesting in starting a 5x5 program.
this is how i thought it would look like (just a few changes from the routine he presented):
Monday
Deadlifts-5x5 (Do four progressively heavier sets of 5 with the 5th set being your 5RM. ie 300=PR level, do 135x5, 205x5, 245x5, 275x5 and 300x5)
Bench Press-5x5 (Do the same)
Incline DB Press-2x12-20
Weighted sit-ups 4x15
Wednesday
Lunges-4x8 each leg
Sldl- 3x8-12 (not too heavy)
Shoulder Press-5x5 (should I do this progessively as I did with bench and DL on monday, ending up on my 5rm?)
Pullups-4xmax
calves (what set*rep would you suggest?)
Friday
Speed-deadlift (50-60 of 1RM, 5-6 sets with 4-5 reps)
Bench press - warmup to a 3 reps with 2.5% more lbs than you used on the fifth set on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5 (should I do this progessively as I did with bench and DL on monday, ending up on my 5rm?)
Dips-4x12
situps 4x15-20
as ive looked around in this forum ive seen people talking about moving progressivly towards your 5 rm before hitting them for a few weeks... is this something you have to do or is it just some hst-5x5 combo ?
im primarly interested in strenght-gains but wouldnt mind some size if it would come along (guess it will if i want or not)
im not a big fan on squatting, thats why i put in DL twice a week, but i thougt i would just go heavy on them once (and do speed the other time) to spare my lower back.. what do you think about this?
do you think i will do fine with some sldl on wednesday without overdoing it for my lower back?
grateful for any comments, thx
lars
i just read the powerlifting-thread by Aaron_F and got interesting in starting a 5x5 program.
this is how i thought it would look like (just a few changes from the routine he presented):
Monday
Deadlifts-5x5 (Do four progressively heavier sets of 5 with the 5th set being your 5RM. ie 300=PR level, do 135x5, 205x5, 245x5, 275x5 and 300x5)
Bench Press-5x5 (Do the same)
Incline DB Press-2x12-20
Weighted sit-ups 4x15
Wednesday
Lunges-4x8 each leg
Sldl- 3x8-12 (not too heavy)
Shoulder Press-5x5 (should I do this progessively as I did with bench and DL on monday, ending up on my 5rm?)
Pullups-4xmax
calves (what set*rep would you suggest?)
Friday
Speed-deadlift (50-60 of 1RM, 5-6 sets with 4-5 reps)
Bench press - warmup to a 3 reps with 2.5% more lbs than you used on the fifth set on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5 (should I do this progessively as I did with bench and DL on monday, ending up on my 5rm?)
Dips-4x12
situps 4x15-20
as ive looked around in this forum ive seen people talking about moving progressivly towards your 5 rm before hitting them for a few weeks... is this something you have to do or is it just some hst-5x5 combo ?
im primarly interested in strenght-gains but wouldnt mind some size if it would come along (guess it will if i want or not)
im not a big fan on squatting, thats why i put in DL twice a week, but i thougt i would just go heavy on them once (and do speed the other time) to spare my lower back.. what do you think about this?
do you think i will do fine with some sldl on wednesday without overdoing it for my lower back?
grateful for any comments, thx
lars