My 5x5

The_Hulkster · 08-18-2005, 09:02 PM

5x5 Peaking Routine (13 weeks)

Monday-Upper 5x5 (2 min rest between sets)

Standing Military Press
Incline Chest Press
Standing Barbell Curls
Close Grip Bench Press

Tuesday-abs

Crunches 5x20-25
Lying leg raises 2x10
Stomach Vaccume 3x10-30 seconds

Wednesday 5x5

Dumbbell Bent Over Rows
Dumbbell Rows
Stiff Legged Deadlift
Seated Calf Raises w/ Plates on Lap 2x20
Power Shrugs

Friday- 3x10 (for weeks 1-6*) (60 sec rest between sets)

Front Dumbbell Raises
superset
Side Dumbbell Raises

Seated Two Arm Hammer Curls
superset
Seated Two Arm Tricep Extensions

Decline Dumbbell Fly's

Leg Curls

Wrist Curls 2x15 (stays the same throughout the whole program)

Week 1 5 x 5
Week 2 5 x 5
Week 3 5 x 5
Week 4 5 x 5
Week 5 5 x 5
Week 6 4 x 4
Week 7 4 x 4
Week 8 4 x 4
Week 9 4 x 4
Week 10 3 x 3
Week 11 3 x 3
Week 12 3 x 3
Week 13 2 x 2
Week 14 2 x 2

Hypertrophy

Week 1 3x10
Week 2 3x10
Week 3 3x10
Week 4 3x10
Week 5 3x10
Week 6 3x8
Week 7 3x8
Week 8 3x8
Week 9 3x8
Week 10 3x8
Week 11 3x8
Week 12 3x8
Week 13 3x6
Week 14 3x6

*Weeks 6-12

Standing bent over laterals
Incline Barbell Raise

One Arm Dumbbell Preacher Curl
superset
One Arm Tricep Extensions

Flat Bench Flys

Dips

*Weeks 12-14

Seated Dumbbell Shoulder Press
Seated Side Raises (Rest Pause)

Reverse Grip Standing Barbell Curl

Skull Crushers

CLose Grip Pull Ups

Seated Shrugs

As you have noticed I dont have much leg work in my routine. I work out at home, and dont have a powerrack or even enough weight plates to squat. But fortunately I have been working all summer and will invest in a power rack very soon, along with some more weights. So... what are your thoughts about my routine? I added a Hypertrophy day because it seemed like the right thing to do. I am training for both strength and Mass, that is why I added that day. Thank you for all your feedback.

Also, I will be starting this routine as soon as school starts. I will keep a journal on here with picture updates as well.

Ghosting · 08-18-2005, 10:13 PM

Damn these deceptive titles. I was like "oh look here, this guy put a pic up of his weiner."

**DarkFalcon** · 08-18-2005, 10:23 PM

Quote:

Originally Posted by Ghosting

Damn these deceptive titles. I was like "oh look here, this guy put a pic up of his weiner."

LMAO! :rofl: The only weiner here is you bro. :fruity:

Ghosting · 08-18-2005, 10:28 PM

Quote:

Originally Posted by DarkFalcon

LMAO! :rofl: The only weiner here is you bro. :fruity:

I dont get it.

The_Hulkster · 08-18-2005, 11:08 PM

Sorry Ghosting, no wiener for you.

Can I get some input though on my routine though? would be much appreciated.

Ghosting · 08-18-2005, 11:21 PM

Nothing personal, but everyone has there own way/schedule of what is best, and of course someone will disagree with me and i'll get an attitude, so I avoid telling people how to lift.

The_Hulkster · 08-19-2005, 12:45 AM

Yea I understand what you mean. All I really was wondering if my routine "sucked" or not. Im going to start it as soon as school starts and keep a journal on it with updated pictures and what not. Should be interesting.

Ghosting · 08-19-2005, 12:57 AM

I take it this is DC style? Thats the extent of my DC knowledge (one exercise/body part.

**DarkFalcon** · 08-19-2005, 02:47 AM

Quote:

Originally Posted by The_Hulkster

Yea I understand what you mean. All I really was wondering if my routine "sucked" or not. Im going to start it as soon as school starts and keep a journal on it with updated pictures and what not. Should be interesting.

Right off the bat I noticed you have almost no quad, chest, or rear delt work. You should at least throw in lunges for your quads since you don't have weight to squat, bent over flys for you delts, and at least one more heavy compound movement for your chest. This isn't the way ran my 5x5 but like Ghosting said when it comes to routines different things work for different people.

LuxuryChic · 08-19-2005, 03:05 AM

yeah my 5x5 routine was totally different. And like Dark said, you lunges if you dont the weight for squats. you need more compound movements for your chest.

The_Hulkster · 08-19-2005, 04:16 AM

I will make sure to make some adjustments to my routine due to the advice given. Thank you for your help!

**powerman2000** · 08-19-2005, 07:52 AM

You sound as though you are somewhat young, so that routine will probably be ok for you.

The_Hulkster · 08-19-2005, 08:07 AM

Quote:

Originally Posted by powerman2000

You sound as though you are somewhat young, so that routine will probably be ok for you.

yea Im 17.

The_Hulkster · 08-19-2005, 08:23 AM

Ok I modified it slightly. I hope its a bit better now...

5x5 14 week Peaking Routine

Monday 5x5 (2 min rest between sets)

Flat DB Chest Press
Close Grip Bench Press
Standing Barbell Curl
Lunges

Tuesday

Stomach Crunches (w/weight held behind head) 5x20-25
Lying Leg Raises 3xFailure
Side Bends 3x20
Stomach Vacuume 3x10-30sec

Wednesday 5x5

Standing Military Press
Stiff Legged Deadlift
Bent Over Rows
Calf Raises 5x20

*Friday-Hypertrophy 3x10 (60 sec rest between sets)

Bent Over Flys
Seated Front Raises
Seated Hammer Curls (Rest Pause)
superset w/
Two Arm Tricep Extensions (Rest Pause)
Decline Flys
Rows
Standing Shrugs

Week 1 5 x 5
Week 2 5 x 5
Week 3 5 x 5
Week 4 5 x 5
Week 5 5 x 5
Week 6 4 x 4
Week 7 4 x 4
Week 8 4 x 4
Week 9 4 x 4
Week 10 3 x 3
Week 11 3 x 3
Week 12 3 x 3
Week 13 2 x 2
Week 14 2 x 2

Hypertrophy

Week 1 3x10
Week 2 3x10
Week 3 3x10
Week 4 3x10
Week 5 3x10
Week 6 3x8
Week 7 3x8
Week 8 3x8
Week 9 3x8
Week 10 3x6
Week 11 3x6
Week 12 3x6
Week 13 3x5
Week 14 3x5

*Weeks 6-9

CLose Grip Delotid Babrell Raise
Seated Side Raises
One Arm Dumbbell Preacher Curl
superset
One Arm Tricep Extensions
Dips 5x5
Dumbbell Rows (Tri Set)
Standing Shrugs

*Weeks 10-12

Seated Dumbbell Shoulder Press
Seated Side Raises (Rest Pause)
Reverse Grip Standing Barbell Curl
Skull Crushers
Seated Shrugs
CLose Grip Pull Ups

*Weeks 13-14 (Thought it would be fun to throw in a little Olympic lifting during
this program)

Clean
High Jump Holding Barbell
Power Shrug
Wrist Curls 3x15
Close Grip Pull Ups

**powerman2000** · 08-19-2005, 12:15 PM

Its really too many weeks at the same set and rep ranges.

The_Hulkster · 08-19-2005, 07:16 PM

Quote:

Originally Posted by powerman2000

Its really too many weeks at the same set and rep ranges.

But the rep and set ranges for the 5x5 change frequienlty. And as far as the hypertrophy part goes..well the sets dont change, but the rep ranges do, and so do the excecises.

**powerman2000** · 08-19-2005, 10:28 PM

Quote:

Originally Posted by The_Hulkster

But the rep and set ranges for the 5x5 change frequienlty. And as far as the hypertrophy part goes..well the sets dont change, but the rep ranges do, and so do the excecises.

Thats funny, I see 5 straight weeks of 5x5 and another 5 straight weeks of 3x10. Like I said, it will probably work well for you, but I am a very strong believer in the DUP protocol. I guess your idea of frequent and mine are just different.

08-18-2005, 09:02 PM	#1
The_Hulkster New Member Join Date: Aug 2005 Location: Kelowna, B.C. Canada Posts: 7 Recipes: 0 Rep Power: 0	My 5x5 5x5 Peaking Routine (13 weeks) Monday-Upper 5x5 (2 min rest between sets) Standing Military Press Incline Chest Press Standing Barbell Curls Close Grip Bench Press Tuesday-abs Crunches 5x20-25 Lying leg raises 2x10 Stomach Vaccume 3x10-30 seconds Wednesday 5x5 Dumbbell Bent Over Rows Dumbbell Rows Stiff Legged Deadlift Seated Calf Raises w/ Plates on Lap 2x20 Power Shrugs Friday- 3x10 (for weeks 1-6) (60 sec rest between sets) Front Dumbbell Raises superset Side Dumbbell Raises Seated Two Arm Hammer Curls superset Seated Two Arm Tricep Extensions Decline Dumbbell Fly's Leg Curls Wrist Curls 2x15 (stays the same throughout the whole program) Week 1 5 x 5 Week 2 5 x 5 Week 3 5 x 5 Week 4 5 x 5 Week 5 5 x 5 Week 6 4 x 4 Week 7 4 x 4 Week 8 4 x 4 Week 9 4 x 4 Week 10 3 x 3 Week 11 3 x 3 Week 12 3 x 3 Week 13 2 x 2 Week 14 2 x 2 Hypertrophy Week 1 3x10 Week 2 3x10 Week 3 3x10 Week 4 3x10 Week 5 3x10 Week 6 3x8 Week 7 3x8 Week 8 3x8 Week 9 3x8 Week 10 3x8 Week 11 3x8 Week 12 3x8 Week 13 3x6 Week 14 3x6 Weeks 6-12 Standing bent over laterals Incline Barbell Raise One Arm Dumbbell Preacher Curl superset One Arm Tricep Extensions Flat Bench Flys Dips *Weeks 12-14 Seated Dumbbell Shoulder Press Seated Side Raises (Rest Pause) Reverse Grip Standing Barbell Curl Skull Crushers CLose Grip Pull Ups Seated Shrugs As you have noticed I dont have much leg work in my routine. I work out at home, and dont have a powerrack or even enough weight plates to squat. But fortunately I have been working all summer and will invest in a power rack very soon, along with some more weights. So... what are your thoughts about my routine? I added a Hypertrophy day because it seemed like the right thing to do. I am training for both strength and Mass, that is why I added that day. Thank you for all your feedback. Also, I will be starting this routine as soon as school starts. I will keep a journal on here with picture updates as well.

08-18-2005, 10:13 PM	#2
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	Damn these deceptive titles. I was like "oh look here, this guy put a pic up of his weiner." __________________ Robcardu is the Jesus of the 90s.

08-18-2005, 11:21 PM	#6
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	Nothing personal, but everyone has there own way/schedule of what is best, and of course someone will disagree with me and i'll get an attitude, so I avoid telling people how to lift. __________________ Robcardu is the Jesus of the 90s.

08-19-2005, 12:57 AM	#8
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	I take it this is DC style? Thats the extent of my DC knowledge (one exercise/body part. __________________ Robcardu is the Jesus of the 90s.

08-19-2005, 03:05 AM	#10
LuxuryChic Pro Stature Join Date: Aug 2005 Posts: 113 Recipes: 0 Rep Power: 5	yeah my 5x5 routine was totally different. And like Dark said, you lunges if you dont the weight for squats. you need more compound movements for your chest. __________________ Lift-eat-sleep-grow-repeat Age: 18 Weight: 262bs Goal: August 2007 - 220lbs

08-18-2005, 11:08 PM	#5
The_Hulkster New Member Join Date: Aug 2005 Location: Kelowna, B.C. Canada Posts: 7 Recipes: 0 Rep Power: 0	Sorry Ghosting, no wiener for you. Can I get some input though on my routine though? would be much appreciated.

08-19-2005, 12:45 AM	#7
The_Hulkster New Member Join Date: Aug 2005 Location: Kelowna, B.C. Canada Posts: 7 Recipes: 0 Rep Power: 0	Yea I understand what you mean. All I really was wondering if my routine "sucked" or not. Im going to start it as soon as school starts and keep a journal on it with updated pictures and what not. Should be interesting.

08-19-2005, 04:16 AM	#11
The_Hulkster New Member Join Date: Aug 2005 Location: Kelowna, B.C. Canada Posts: 7 Recipes: 0 Rep Power: 0	I will make sure to make some adjustments to my routine due to the advice given. Thank you for your help!

08-19-2005, 07:52 AM	#12
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	You sound as though you are somewhat young, so that routine will probably be ok for you. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-19-2005, 08:23 AM	#14
The_Hulkster New Member Join Date: Aug 2005 Location: Kelowna, B.C. Canada Posts: 7 Recipes: 0 Rep Power: 0	Ok I modified it slightly. I hope its a bit better now... 5x5 14 week Peaking Routine Monday 5x5 (2 min rest between sets) Flat DB Chest Press Close Grip Bench Press Standing Barbell Curl Lunges Tuesday Stomach Crunches (w/weight held behind head) 5x20-25 Lying Leg Raises 3xFailure Side Bends 3x20 Stomach Vacuume 3x10-30sec Wednesday 5x5 Standing Military Press Stiff Legged Deadlift Bent Over Rows Calf Raises 5x20 Friday-Hypertrophy 3x10 (60 sec rest between sets) Bent Over Flys Seated Front Raises Seated Hammer Curls (Rest Pause) superset w/ Two Arm Tricep Extensions (Rest Pause) Decline Flys Rows Standing Shrugs Week 1 5 x 5 Week 2 5 x 5 Week 3 5 x 5 Week 4 5 x 5 Week 5 5 x 5 Week 6 4 x 4 Week 7 4 x 4 Week 8 4 x 4 Week 9 4 x 4 Week 10 3 x 3 Week 11 3 x 3 Week 12 3 x 3 Week 13 2 x 2 Week 14 2 x 2 Hypertrophy Week 1 3x10 Week 2 3x10 Week 3 3x10 Week 4 3x10 Week 5 3x10 Week 6 3x8 Week 7 3x8 Week 8 3x8 Week 9 3x8 Week 10 3x6 Week 11 3x6 Week 12 3x6 Week 13 3x5 Week 14 3x5 Weeks 6-9 CLose Grip Delotid Babrell Raise Seated Side Raises One Arm Dumbbell Preacher Curl superset One Arm Tricep Extensions Dips 5x5 Dumbbell Rows (Tri Set) Standing Shrugs Weeks 10-12 Seated Dumbbell Shoulder Press Seated Side Raises (Rest Pause) Reverse Grip Standing Barbell Curl Skull Crushers Seated Shrugs CLose Grip Pull Ups Weeks 13-14 (Thought it would be fun to throw in a little Olympic lifting during this program) Clean High Jump Holding Barbell Power Shrug Wrist Curls 3x15 Close Grip Pull Ups

08-19-2005, 12:15 PM	#15
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	Its really too many weeks at the same set and rep ranges. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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