Just started a 2 day strength program, what do you think?

[tvor86]

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?

[jgreystoke]

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.

[tvor86]

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.

[tvor86]

bump

[jgreystoke]

(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.

[tvor86]

(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