Based on proven 5x5 workouts I decided to create my own. First Ill tell you a little about myself. Im 15 years old and I wrestle. I put this on the workout forum instead of the teenbody building forum beacause Im doing it for strength, not gains. Im 5'3 and weigh 125lbs but I cut to 120 for off season tournaments. The workout is as follows ( I only have weights for monday):
Monday
Bench 5x5 125 lbs
Squat 5x5 165 lbs
Upright barbell row 5x5 85 lbs
Wednesday
Deadlift 5x4
Incline Bench 5x5
Standing Military 5x5
Friday
Bench 5x5
Squat 5x5
Bent Over row 5x5
Increasing weight by 5 lbs every workout until a plateau is reached. My diet is good. What do you guys think?
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03-18-2012, 05:59 PM #1
Created my own 5x5. Care to critique?
success comes before work only in the dictionary
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03-18-2012, 06:13 PM #2
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03-18-2012, 06:20 PM #3
- Join Date: Nov 2008
- Location: A house on a hill, Australia
- Posts: 6,931
- Rep Power: 18228
I wouldn't do inline bench and military on the same day, but other than that, looks fine on the surface.
You haven't defined whether it's 5x5 sets across, 5x5 ramping or some other method, and you haven't defined a progression scheme, so those are things you'll probably have to think about to figure out a way to make the program actually work.SQ 172.5kg. BP 105kg. DL 200kg. OHP 62.5kg @ 67.3kg
Greg Everett says: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
Sometimes I write things about training: modernstrengthtraining.wordpress.com
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03-19-2012, 12:16 PM #4
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03-19-2012, 12:31 PM #5
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03-19-2012, 12:33 PM #6
- Join Date: Jul 2011
- Location: Omaha, Nebraska, United States
- Age: 42
- Posts: 1,384
- Rep Power: 504
Day 1: I would ditch upright row for for some sort of barbell row or pullup
day 2: Ditch incline or OHP, personally I would move incline to friday in place of flat bench. Add some sort of row or pullup
Day 3: This day is the best of the 3
Finally I would be doing some sort of neck and grip strength training each session
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03-19-2012, 06:41 PM #7
Thanks guys, so this is where i stand:
Day one:
Squat 5x5
Bench 5x5
Power clean ?
Day Two:
Deadlifts 5x4
Pull ups ?
Standing military 5x5
Day 3:
Incline bench 5x5
Squat 5x5
Bent over row 5x5
Im guessing the pullups should be weighted? Also i have no clue how many sets or reps to do on the power cleans or pull ups. Any suggestions?success comes before work only in the dictionary
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03-19-2012, 06:55 PM #8
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03-19-2012, 07:05 PM #9
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03-19-2012, 07:56 PM #10
- Join Date: Jan 2008
- Location: Toronto, Ontario, Canada
- Age: 44
- Posts: 2,074
- Rep Power: 790
Just make sure you are selecting exercises and programming your routine based on the goals you want to achieve. If you train an exercise, make sure you have a purpose for training it. No sense wasting 5 hard sets on something that you don't want to do or that does not lead to your goals.
I think adding power cleans was a good move.
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03-19-2012, 07:59 PM #11
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03-19-2012, 08:32 PM #12
5x3 is a decent way to go with PCs. Yep, that's 5x3, not 3x5.
Day Two:
Deadlifts 5x4
Pull ups ?
Standing military 5x5
That's my suggestions anyway. In the end, you might be better off finding a routine somewhere and just giving it a try. Actually, an PDF you might want to check out is Greyskull LP. At the very least, you could take one part of a popular version of that program - the neck harness work - and add that to whatever else you might choose to do. Highly recommended for a wrestler, IMO.
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03-20-2012, 03:20 AM #13
- Join Date: Mar 2012
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 318
- Rep Power: 1755
If you're just starting out, 5x5's may not be right for you IMO. Going from no lifting to doing heavy reps will probably be hard on your joints/tendons, especially at your age. Personally, i'd recommend starting by just training between 8-12 reps, not too heavy. At least that way it'd condition your body to handling weights, instead of going all in at the start.
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03-20-2012, 04:29 AM #14
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03-20-2012, 06:27 AM #15
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03-20-2012, 06:49 PM #16
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