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PostPosted: Sun Jul 02, 2006 10:09 am 
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In Memoriam: TimD
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Just a note on the 5X5/ It's been around for a very long time, is tried and true, but it has a great many variations. For a broader decription see
http://jva.ontariostrongman.ca/5X5.htm


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PostPosted: Sun Jul 02, 2006 10:14 am 
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Yeah - Tim's right on the money (as usual). You can put many different spins on it. The spin i provided was good for the beginner or someone breaking in after a layoff.

Tim - shame about JV Askem. I used to spend a lot of time on his site. Glad to see that Ontario strongman is keeping it alive.


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PostPosted: Sun Jul 02, 2006 8:54 pm 
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TimD wrote:
Just a note on the 5X5/ It's been around for a very long time, is tried and true, but it has a great many variations. For a broader decription see
http://jva.ontariostrongman.ca/5X5.htm


Very imformative and needed, thank you guys once again. I will do the routine tomarrow...I hope I do well.


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PostPosted: Sun Jul 02, 2006 10:06 pm 
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In Memoriam: TimD
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Hi guys
-Hoister. yes, it's a shame. JV and I were only about two years apart. Back in the mid to late sixties, most sports in the US were controlled by the AAU (Ameteur Athletic Union), and I competed in both Freetyle and Greco-Roman wrestling in California. I also did a few O and PL meets back then. I saw, and held in awe, JV and some of the others from the original "Westsde Barbell Club" lift. It really wasn't a club, but they trained outside Bill (Peanuts) West's house, in Santa Monica Ca. They were all great, and JV did OL mainly, but set records (California), in the DL. Back then, the OL'r's were the PL'r's, and were the throwers, and the bodybuilders. Lots have changed since then. I found his website after I finally retired from the Navy and contractors, in 1999, and we started e-mailing back and forth. One heck of a nice guy. He would give advice to anyone, personally.
- Juggers, it's definately not the only way to go, but you have the info. Vist his website from the homepage if you have questions on how to do this or questions on lifts, etc. It's laid out in detail over there. Hoister gave you a good way to go with this, but I'd jus advise you taking note of the heavy/light system JV outlined if you start to hit plateau problems. Good training to you.
Tim


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 Post subject: Week 1 log.
PostPosted: Fri Jul 07, 2006 7:30 pm 
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Week 1 Routine (Adaptation phase/general strength) Date July 3, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R

Day 1 July 3, 2006

Heavy Squat Day
A1.Box Squat: 45x5/120x5/135x5/145x5/160x5/170x5
A2.Conventional Deadlift: 115x10x10x10x10x10
B1.Regular Bench-press: 90x10x10x10x10
B2.Palm-in Chin: x5x5x5x5
Day 2 July 4, 2006
Weak Point Day
A1. Mod Fire-hydrant: x12x12x12x12
A2. DB Calf raise: 40x12x12x12x12
B1. DB lateral raise: 2.5x12/5x12x12x12
B2. BB Upright row: 45x12x12x12x12
C1. Stability ball crunch: x20x15x15x15
Day 3 July 5, 2006
Heavy Deadlift Day
A1Conventional Deadlift: 45x5/145x5/175x5/215x5*
A2.Box Squat: 95x10x10x10x10x10
B1.Close Grip bench: 90x10x10x10
B2. Palm-out chin: x5x5x4*
Day 4 July 6, 2006
Weak Point Day
A1. Barbell Curl: 30x12/40x12x10
A2. Kickback: 5x12/15x12x12x10
B1. One Leg DB calf raise: 40x12x12x12x10
B2. Mod Fire-hydrant: x12x12x12x10
C1.Weighted ball crunches: 5x25x15x15*
Day 5 July 7, 2006
Heavy Bench Day
A1.Regular Bench: 45x5/115x5/135x5/145x5/155x5*
A2.Box Squat: 95x10x10x10x10x10
B1.Sumo Deadlift: 115x10x10x10x10*
B2.Wide chin-ups: x5x5x5x5

*The conventional deadlift was too easy at these weights until the last set. I will try adding 5-10 more pounds per set.
*I was tired and couldn’t do 5
*The heavy benching was too easy until the last set, I will try adding 5-10 pounds per set.
*Still experimenting with this to have good form. Weight felt good for 10 reps.


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 Post subject:
PostPosted: Sat Jul 08, 2006 10:44 am 
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Juggers- a few things. I dont believe working out 5 straight days like that is a good idea. Either combine some things to make it 4 days a week...on Mon/Tue, off Wed, on Thu/Fri....or if you want it 5 days a week like you have it now just incorporate either Saturday or Sunday into the routine if possible and take off one of the days in the middle of the week. You shouldnt really go more than 3 straight days. I'm just basing this off what ive always heard and read, if one of the more knowledgable posters says its ok though then by all means disregard this.

Also, kickbacks imo...waste of time. You'd be better off with extensions or skull crushers.


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 Post subject:
PostPosted: Sat Jul 08, 2006 10:52 am 
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Also, just noticed this. You have triceps being worked 3 straight days. Day 3 with the close grip bench, Day 4 with the kickbacks, and then you have heavy bench day on Day 5. Thats not really good, you wouldnt want to work your triceps 1 day before benching let alone 2 straight days before.


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 Post subject:
PostPosted: Sun Jul 09, 2006 3:22 pm 
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Jeff D wrote:
Also, just noticed this. You have triceps being worked 3 straight days. Day 3 with the close grip bench, Day 4 with the kickbacks, and then you have heavy bench day on Day 5. Thats not really good, you wouldnt want to work your triceps 1 day before benching let alone 2 straight days before.


Thank you for your input....I know that 5 days straight is a lot, but I needed somthing to do on my off days....I have a lot of time on my hands and didn't want to just sit around...but then again I don't want to hurt myself or waste my time. I will write another rountine out maybe tonight and do what you suggested. I do rest on the weekends...but you are right about the triceps...I wrote that out blind. Thanks for the input. That was just a test routine so all the suggestions you have will be very valuable.


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 Post subject: Week 2 routine
PostPosted: Sat Jul 15, 2006 5:40 pm 
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Week 2 routine (Adaptation phase/general Strength) Date July 11, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R
XHXHXHX

Day1 July 11, 2006
Heavy Bp day
A1. Regular BP: 45x5/115x5/135x5/145x5/155x5
B1. Keystone DL: 115x12x12x12x12x12
B2. DB calf raise: 40x12x12x12
C1. Palm in chin: x7x7x5*
Day 2 July 13, 2006
Heavy Squat day
A1. Box Squat: 45x5/120x5/135x5/x145x5/160x5/170x5
B1. Widegrip BP: 90x12x12x12x12x12*
B2. Skull Crushers: 20x12x12x12x12*
C1. Palm out chins: NONE*
Day 3 July 15, 2006
Heavy Deadlift day
A1. Conventional Deadlift: 45x5/135x5/145x5/175x5/215x5
B1. Upright row: 45x12x12x12x12
B2. Lateral Raise: 5x12x12/10x8x8
C1. Stability ball crunches: x25x20x20
C2. V-up: x10x10x10

* I couldn’t do 7 on the last set
* B1 and B2 were done as supersets, as well as with C1 and C2
*After doing a set of 5 I was too weak to continue (the day before I did a chinup latter with a friend, thus I couldn’t do anymore the day after.)


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PostPosted: Sun Jul 16, 2006 8:53 am 
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You're welcome. I think that looks better Juggers. Two suggestions though. You can probably get away with it now, but long term i think its best to swap the order of heavy bp day with heavy squat day. Move the BP to "workout 2" and squat workout to "workout 1". As you advance in weight i think you'll find that 1 day of rest between heavy squat and heavy dead wont be enough. So your week would look like:

Mon- Heavy squat day
Tue- off
Wed- Heavy BP day
Thu - off
Fri - Heavy DL day
Sat - off
Sun - off

The other suggestion would be adding in barbell rows, the squat day workout looks like a good spot if you dont wanna do Chins twice a week.


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PostPosted: Sun Jul 16, 2006 11:56 am 
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Thanks jeff, your a great help. I am going to throw in some barbell rows in my next routine, and make my squat day the first day like you suggest.


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PostPosted: Sun Jul 23, 2006 6:45 pm 
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Week 3 routine (Adaptation phase/general Strength) Date July 17, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R

Day 1 July 17, 2006

Heavy Squat day
A1. Box Squat: 45x5/120x5/135x5/145x5/160x5/170x5
B1. Sumo Deadlift: 115x12x12x12x12
B2. Dumbbell calf raise: 40x12x12x12x12
C1. Wide-grip chin-up: x5x5x5
Day 2 July 19, 2006
Heavy BP day
A1. Regular BP: 45x5/115x5/135x5/145x5/155x5
B1. Good Morning: 45x10/65x10/85x10x10*
B2. Zottman Curls: 20x10x10x10x10*
C1. Barbell Row: 45x8/65x8/85x8x8*

Heavy deadlift day*

*First attempt at good mornings, but I have tight hamstrings so it was hard to get parallel. (Extreme soreness the next day, even now I am still sore. Too many reps?).
*Maybe not fitting as a superset but these curls are a first time for me so I wanted to try them.
*Maybe I shouldn't have done these after the Zottman curls since I just worked out my biceps?
*Couldn't do the deadlift day, my hamstrings were shot from the good mornings....any suggestions? I probably shouldn't have done the good mornings before my DL day.


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 Post subject:
PostPosted: Fri Jul 28, 2006 4:04 pm 
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Week 4 routine (Adaptation phase/general Strength) Date July 24, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R

Day 1 July 24, 2006
Heavy Squat day
A1. Box Squat: 45x5/120x5/135x5/145x5/155x5/170x5
B1. Keystone deadlift: 115x10x10x10
B2. Staircase calf raise: 40x10x10x10
C1. Stability ball crunches: 5x15x15x15
C2. V-up: x15x15x15
Day 2 July 26, 2006
Heavy BP day
A1. Regular Bp: 45x5/115x5/135x5/145x5/155x3x3*
B1. Skull Crushers: 30x10/40x10x10
B2. BB bicep curls: 30x10/40x10x10
C1. Stability ball crunches: 5x15x15x15
C2. V-up: x15x15x15
Day 3 July 28, 2006
Heavy Deadlift day
A1. Conventional Deadlift: 45x5/135x5/145x5/175x5/225x5*
B1. Upright Rows: 45x8/50x8x8
B2. Lateral raises: 2.5x12/5x12x12
C1. Stability ball crunches: 5x15x15x15
C2. V-up: x15x15x15

*Couldn't put up 5 reps so I did 2 sets of three. Felt weak that day.
*Did 225 because I put the wrong amount of weight on, but completed the set so I guess its good.


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 Post subject: Week1 of my second cycle
PostPosted: Mon Aug 07, 2006 11:52 am 
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Week 1 Routine (Conjugated Method routines) Date July 31, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R

Day 1, July 31 2006
Conjugated Squat Day
A1. Zurcher Squat: 45x8/65x8/115x8
A2. Dumbbell forward lunge: 20x8x8x8
B1. Bent over BB row: 45x8/65x8/75x8
B2. Lateral Raise: 5x8x8x8
C1. Stability ball crunches: 5x15x15x15
C2. V-up: x15x15x15
Day 2, August 1 2006
Conjugated Bench Day
A1. J.M Press: 45x8/115x8/95x8x8*
A2. Lying Triceps extension: 15x8x8x8x8
B1. Upright Row: 45x8/65x8x8
B2. Zottman Curls: 20x8x8x8
C1. Stability ball crunches: 5x15/10x15x15
C2. V-up: x15x15x15
Day 3, August 2 2006
Conjugated Deadlift Day
A1. Good Mornings: 45x8/65x8/75x8
A2. Power Jumps: x8x8x8
B1. Wide Grip BP: 45x8/90x8x8
B2. Palm-out chinups: x5x5x5
C1.*

•115 was a bit too heavy for this lift.
•Had to find friends 1RM for deadlift, so I ended finding mine too and it was 300lbs. Don’t know if I want to work with it or not.


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 Post subject: Week 2 Routine 2 cycle
PostPosted: Mon Aug 14, 2006 10:22 am 
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Week 2 Routine (Conjugated Method routines) Date August 07, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R

Day 1, August 7 2006
Conjugated Squat Day
A1. BB forward lunge: 45x8/55x8/65x8
A2. Light box squat: 95x8x8x8
B1. BB Military Press: 45x8/55x8/65x8
B2. Weighted palm-in chins:10x5x6x7
C1. Stability ball crunches: 10x15x15x15
Day 2, August 9 2006
Conjugated Bench Day
A1. BB Floor press: 45x8/95x8/115x8/135x8
A2. Skull Crushers: 20x8/30x8/35x8x8
B1. Single arm db row: 55x8x8x8x8
B2. Lateral Raise: 5x10x10x10x10
C1. Stability ball crunches: 10x15x15x15
C2.V-Up: x15x15x15
Day 3, August 11 2006
Conjugated Deadlift Day
A1. Snatch Grip deadlift: 95x8/115x8/165x8/175x5*
A2. Weighted fire hydrants: 5x12x12x12x12
B1. Upright Row: 45x8/65x8/75x8
B2. Zottman Curl: 20x8x8x8
C1. Stability ball crunches: 10x15x15*
C2. V-up: x15x15*

*Grip was weak for final set
* Cut short because I felt like it


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