is this a terrible workout routine?

[georgeakdg]

And also, instead of doing 5x5 is it a good idea to alter the rep ranges a bit such as doing 8, 5, 3, 8, 5, 3 instead of 5, 5, 5, 5, 5 or is this a terrible idea?


This is the routine I designed for myself

day 1
zercher squats 8 reps, 5 reps, 3 reps, 8 reps, 5 reps, 3 reps
bench 8 reps, 5 reps, 3 reps, 8 reps, 5 reps, 3 reps
rows 8 reps, 5 reps, 3 reps, 8 reps, 5 reps, 3 reps
pullups 4 sets
dips 1 set
hammer curls 2 sets of 10
barbell curls 2 sets of 10

day 2
Deadlifts 8 reps, 5 reps, 3 reps, 8 reps, 5 reps, 3 reps
overhead press 8 reps, 5 reps, 3 reps, 8 reps, 5 reps, 3 reps
dumbbell overhead (one handed) 2 sets of 5 to 8 reps
dips 1 set
farmers walks (one handed) two sets

day 3
hack squats 2 sets of 10
zercher squats 2 sets of 3 and 2 sets of 5
benchpress 8 reps, 5 reps, 3 reps, 8 reps, 5 reps, 3 reps
row 8 reps, 5 reps, 3 reps, 8 reps, 5 reps, 3 reps
pullups 4 sets
dips 1 set
hammer curls 2 sets of 10
barbell curls 2 sets of 10



This routine is basically the same as the 5x5 routine but with the reps changing from 8 to 5 to 3 instead of being strict 5x5, and with a few things added like pullups, dips, curls, the 1 handed overhead press and the farmers walks.

Is it acceptable? better than 5x5 in some ways? (I really prefer the feel of going from 8 to 5 to 3 and I dont really like the feel of 5 sets of 5 reps because with that I feel like I just either need to go too low on the first set or take weight off for the later sets) or are all the changes just awful and the basic 5x5 is a lot better ?

the 5x5 is like this

day 1
squat 5x5
bench 5x5
row 5x5

day 2
squat 5x5
overhead press 5x5
deadlift 1x5

day 3
squat 5x5
bench 5x5
row 5x5

[NZninja101]

The 'net stimulus' from doing sets of 8, 5 and 3 instead of straight sets of 5, is pretty similar. Obviously a set of 1 rep, and a set of 19 reps won't be the same as 2 sets of 10, but in your case, it's not a huge difference.


But at the same time, why complicate things? Just do the program as written. The pullups are probably a good addition but don't worry about all the extra crap. When you're a novice you shouldn't need a massive stimulus to grow anyway, and if you're not a novice, you shouldn't be doing Stronglifts 5X5 anyway.

[kingmode]

It's not turrible terrible but it's definitely not that great either.

[georgeakdg]

thanks, yeah you know i have been following 5x5 recently and learnt more about these things, i can even see myself that it's not the most amazing routine now. It's the kind of thing I was doing before I started doing 5x5 though.