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  1. #1
    ProudOzzy tvor86's Avatar
    Join Date: Oct 2012
    Location: Northern Territory, Australia
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    Just started a 2 day strength program, what do you think?

    So i just started a 2 day strength circuit, its basically a 5x5 focusing on deadlifts and squats.
    I will be gyming, mon, wed, fri so it will be like deadlifts, squats, deadlifts one week, then squats, deadlifts, squats the next week.

    Deadlift Day consists of
    Deadlifts 5x5
    wide grip chin ups 5x5
    barbell bench press 5x5
    barbell bent over rows 5x5
    light weight deep squats 3x10-15

    Squat day consists of
    Squats 5x5
    wide grip chin ups 5x5
    weighted tricep dips 5x5
    dumbell inclined press 5x5
    one arm dumbell row 5x5
    SL deadlifts 3x10-15

    What do u think, will i be making all kinds of strength gains?
    What tweaks would you make if any?
    Came for the advice, stayed for the lols
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  2. #2
    Registered User jgreystoke's Avatar
    Join Date: Jun 2007
    Age: 61
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    Vastly better than most of the sh!te I see posted.

    Just a couple caveats:

    5 x 5 is usually reserved for main movements that drive strength north. Heavier sets usually have longer rests between them, so you get every rep in decent form. Totally different approach to something like 5 x 10 x <1 min rest which are necessarily at much lower intensity(percent of max).

    Are you doing "sets across" or "ramping sets"?

    Higher reps are appropriate for assistance work like pretty much all dumbbell work, anything that is not a main movement like barbell squat, bench, press, deadlift, power clean/snatch/high pull.

    So pretty much everything like curls, tri work, even heavy exercises on machines like leg press, are best done for higher reps.

    Very hard to do 5 x 5 for almost everything. Tends to beat up your joints. And it is harder to recover from CNS being fried by high intensity than from something much lighter like 1 x 20 or even 5 x 10 x 1.
    Last edited by jgreystoke; 01-19-2013 at 05:50 PM.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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  3. #3
    ProudOzzy tvor86's Avatar
    Join Date: Oct 2012
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    Thanks for an honest answer mate!

    im doing sets across with a 90 - 120 second rest, so for deadlifts im going for 5x5 at 100kg, havent been able to get out the last rep on the last 2 sets though, but hopefully this week i should be able to get it.
    Ive tried to work it so im basically working each each muscle group in both workouts, but doing lighter squats on deadlift day and lighter SL deadlifts on squat day.
    Trying to stay away from any assistance work really, i feel like my bi's and tri's are getting enough workout with bench, chin ups and dips.
    Came for the advice, stayed for the lols
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  4. #4
    ProudOzzy tvor86's Avatar
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    bump
    Came for the advice, stayed for the lols
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  5. #5
    Registered User jgreystoke's Avatar
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    (Arguably)The chins, dips, DB rows and presses are all assistance work. As are the SLDs obviously, since you are not treating them as a main movement.

    It still looks good.

    Lift well and prosper.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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  6. #6
    ProudOzzy tvor86's Avatar
    Join Date: Oct 2012
    Location: Northern Territory, Australia
    Age: 27
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    Rep Power: 175
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    Originally Posted by jgreystoke View Post
    (Arguably)The chins, dips, DB rows and presses are all assistance work. As are the SLDs obviously, since you are not treating them as a main movement.

    It still looks good.

    Lift well and prosper.
    Thanks mate
    Came for the advice, stayed for the lols
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