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  1. #1
    Registered User Sirells007's Avatar
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    Thumbs up Is this a good program?

    Hey all,
    Im 14 years old and looking for some help with this program that was given to me by another user a while ago as an alternative to 5X5.
    Ive been doing it for about a month now and wondering if anyone would change anything about it and if it is good?

    The program:

    Push Day:
    Bench 3x5
    Bench 3x10 of x0.6 the weight done in the 3x5
    Chest flies 3x10
    Rear delt raise 3x10
    Plate front raise 5x20
    Dips 3xMax

    Pull Day:
    Deadlift 1x5
    Deadlift 3x10 with x0.6 the weight done in 1X5
    Hammer Curls 3x12
    Barbell Row 3x10
    Curls 3x12
    Shoulder Shrugs 3x10

    Legs:
    Squat 3x5
    Squat 3x10 with x0.6 the weight done in 3x5
    200 Crunches
    3Min plank
    Leg raises 3x10
    Romanian deadlift 1x5

    With the main lifts i add 2.5kg each time I do it until I hit max where I deload 10 kg and start again from there.
    I also add some weight to the accessories that I feel I did easily the previous time.
    Any tips would be appreciated.
    Thanks alot, Elliot Payne
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  2. #2
    Yells at clouds BS57's Avatar
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    Are you going to be another one of these?

    https://forum.bodybuilding.com/showt...hp?t=176663601
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  3. #3
    Registered User Ghawk21's Avatar
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    Lmao at 200 crunches in between leg exercises. Why? 100% going to turn into a cardio hip flexor exercise at that many reps. 3.5/10, novice programs in the stickies are much better.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  4. #4
    Registered User HelpingHanding's Avatar
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    Originally Posted by Sirells007 View Post
    Hey all,
    Im 14 years old and looking for some help with this program that was given to me by another user a while ago as an alternative to 5X5.
    Ive been doing it for about a month now and wondering if anyone would change anything about it and if it is good?

    The program:

    Push Day:
    Bench 3x5
    Bench 3x10 of x0.6 the weight done in the 3x5
    Chest flies 3x10
    Rear delt raise 3x10
    Plate front raise 5x20
    Dips 3xMax

    Pull Day:
    Deadlift 1x5
    Deadlift 3x10 with x0.6 the weight done in 1X5
    Hammer Curls 3x12
    Barbell Row 3x10
    Curls 3x12
    Shoulder Shrugs 3x10

    Legs:
    Squat 3x5
    Squat 3x10 with x0.6 the weight done in 3x5
    200 Crunches
    3Min plank
    Leg raises 3x10
    Romanian deadlift 1x5

    With the main lifts i add 2.5kg each time I do it until I hit max where I deload 10 kg and start again from there.
    I also add some weight to the accessories that I feel I did easily the previous time.
    Any tips would be appreciated.
    Thanks alot, Elliot Payne
    Way more pushes than pulls.... problem number 1. You want to opposite... or at LEAST equal pullush. Deadlift may be a pulling motion, but it's a leg exercise, so it isn't actually counting for a pull. Curls are an iso. You really only have one honest to god pull in the whole program.

    This is your push:
    3x5 bench
    3x10 bench
    3x10 chest fly.
    The others are mostly isolation so whatever.

    This is your pull:
    Row 3x10.
    The others are isolation, or leg movements... nothing wrong with putting them on pull day, but they definitely don't "count" towards your ratio of pushull with upper body.

    Ideal is 2:1 pullush. You have the opposite. Equal is okay, especially for novices (eg Allpro has a 1:1 assuming you sub curls for upright rows, while Fierce 5 has more pull than push by volume).
    Your back is going to suck. I would follow a novice program assuming that's where your lifts are. If they aren't, you need to find a program that suits you, because this one is awfully imbalanced, and will lead to poor aesthetics and more importantly shoulder injuries.
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  5. #5
    Registered User Sirells007's Avatar
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    Originally Posted by BS57 View Post
    Are you going to be another one of these?
    I posted that on the 8th of January, 3 days ago. I got no response and I was still wondering what I should do with the program which is why I asked again on a different category more suited to my question.
    I don't see the problem with what I did but feel free to tell me as I am new to this forum and bodybuilding in general.
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  6. #6
    Registered User Sirells007's Avatar
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    Originally Posted by HelpingHanding View Post
    Way more pushes than pulls.... problem number 1. You want to opposite... or at LEAST equal pullush. Deadlift may be a pulling motion, but it's a leg exercise, so it isn't actually counting for a pull. Curls are an iso. You really only have one honest to god pull in the whole program.

    This is your push:
    3x5 bench
    3x10 bench
    3x10 chest fly.
    The others are mostly isolation so whatever.

    This is your pull:
    Row 3x10.
    The others are isolation, or leg movements... nothing wrong with putting them on pull day, but they definitely don't "count" towards your ratio of pushull with upper body.

    Ideal is 2:1 pullush. You have the opposite. Equal is okay, especially for novices (eg Allpro has a 1:1 assuming you sub curls for upright rows, while Fierce 5 has more pull than push by volume).
    Your back is going to suck. I would follow a novice program assuming that's where your lifts are. If they aren't, you need to find a program that suits you, because this one is awfully imbalanced, and will lead to poor aesthetics and more importantly shoulder injuries.
    Thanks for the reply. The issue with the push to pull ratio was probably my error as I substituted chin ups for hammer curls as I saw it on another ppl split and I didn't have easy access to a pull up bar. I tried installing one in my door frame but it was too weak to hold it and got damaged.
    I have looked for programs but I only have a bench press, barbell and dumbbells so I cant fully complete many of them. I did do 5x5 for a month but I was told to do this program by another user so I decided to try it as well as someone said that 5x5 is bad for aesthetics and that it would only give me good legs and no mid section.
    Do you recommend starting 5x5 again???
    Thanks alot.
    Last edited by Sirells007; 01-11-2019 at 12:43 PM.
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  7. #7
    Registered User Sirells007's Avatar
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    Originally Posted by Ghawk21 View Post
    Lmao at 200 crunches in between leg exercises. Why? 100% going to turn into a cardio hip flexor exercise at that many reps. 3.5/10, novice programs in the stickies are much better.
    Thanks alot for the reply. Do you recommend doing 5x5 as a novice program?
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  8. #8
    It is known. Farley1324's Avatar
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    Originally Posted by Sirells007 View Post
    Thanks alot for the reply. Do you recommend doing 5x5 as a novice program?
    What the heck is "5x5"? That is not a routine, it's just a number of sets and a number of reps, taken alone it tells us very little about a program.



    Read the stickies and look around at reputable novice routines such as Fierce 5, 5/3/1 For Beginners, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)

    Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)





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    nathan @ controlledlabs.com
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  9. #9
    Registered User Sirells007's Avatar
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    Originally Posted by Farley1324 View Post
    What the heck is "5x5"? That is not a routine, it's just a number of sets and a number of reps, taken alone it tells us very little about a program.
    Thanks alot for the tips on form.
    Sorry for the confusion I meant Strong Lifts 5x5, my bad.
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  10. #10
    Registered User Ghawk21's Avatar
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    Originally Posted by Sirells007 View Post
    Thanks alot for the tips on form.
    Sorry for the confusion I meant Strong Lifts 5x5, my bad.
    Stronglifts would be a better choice, there's also Fierce 5 which can be found in the stickies. Its the most recommended on these forums and the guy who made it is quite active here answering questions.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  11. #11
    Registered User Sirells007's Avatar
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    Originally Posted by Ghawk21 View Post
    Stronglifts would be a better choice, there's also Fierce 5 which can be found in the stickies. Its the most recommended on these forums and the guy who made it is quite active here answering questions.
    Okay thanks, I will have a look at it.
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  12. #12
    Registered User HelpingHanding's Avatar
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    Originally Posted by Sirells007 View Post
    Okay thanks, I will have a look at it.
    You can use dumbells for the novice program of fierce 5, though progress will slower.
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  13. #13
    Registered User Damnentia's Avatar
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    The concept of having your supplemental work be your main lifts again, just done with higher reps - is very cool.

    But then you ruin it by adding more and more exercises just for the sake of having them unnecessary exercises done. In the end...you end up squatting just once a week. (And you don't press overhead!) get your priorities right.

    Wanting to die day:
    Squat: 5x5
    Press: 5x5
    Squat: 5x10
    Bench: 5x10
    Romanian Deadlift: 5x10
    Pendlay Row: 5x10

    *Work in supersets for time saving, and improving your conditioning.

    Not Wanting to Die day:
    Front Squat: 5x3
    Bench Press: 5x5
    Press: 5x10
    Light Deadlift: 5x5
    Chin-Ups: 25~50 Reps total
    Face Pulls: 3x10

    *Optinal stupid **** (Lateral Raises, AB work, Calf Raises, Lateral Raises, Curls, Tricep Extensions) can go here.

    Getting them PRs day:
    Squat: 6x3 (Pyramid)
    Press: 3x3
    Bench: 3x3
    Deadlift: Work to a new max (Singles)
    *Optional Chin-Ups and Facepulls
    *Optional stupid ****.
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  14. #14
    Registered User Sirells007's Avatar
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    Originally Posted by Damnentia View Post
    The concept of having your supplemental work be your main lifts again, just done with higher reps - is very cool.

    But then you ruin it by adding more and more exercises just for the sake of having them unnecessary exercises done. In the end...you end up squatting just once a week. (And you don't press overhead!) get your priorities right.

    Wanting to die day:
    Squat: 5x5
    Press: 5x5
    Squat: 5x10
    Bench: 5x10
    Romanian Deadlift: 5x10
    Pendlay Row: 5x10

    *Work in supersets for time saving, and improving your conditioning.

    Not Wanting to Die day:
    Front Squat: 5x3
    Bench Press: 5x5
    Press: 5x10
    Light Deadlift: 5x5
    Chin-Ups: 25~50 Reps total
    Face Pulls: 3x10

    *Optinal stupid **** (Lateral Raises, AB work, Calf Raises, Lateral Raises, Curls, Tricep Extensions) can go here.

    Getting them PRs day:
    Squat: 6x3 (Pyramid)
    Press: 3x3
    Bench: 3x3
    Deadlift: Work to a new max (Singles)
    *Optional Chin-Ups and Facepulls
    *Optional stupid ****.
    Okay thanks, I will try this program and see how it goes.
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  15. #15
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by Ghawk21 View Post
    Stronglifts would be a better choice, there's also Fierce 5 which can be found in the stickies. Its the most recommended on these forums and the guy who made it is quite active here answering questions.
    The above
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Busy working towards an invisible 6 pack
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  16. #16
    Registered User Damnentia's Avatar
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    Originally Posted by Sirells007 View Post
    Okay thanks, I will try this program and see how it goes.
    Good luck.
    If you can progress on it - awesome.
    But keep in mind this is a lot of work, aimed at intermediate lifters.

    Beginners don't need it, and advanced...can sustain it (with their weights) for too long.
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