Kane's Training-Modified Version of Needsize's 5x5
I've ended OVT and I will be using the program listed below, it is a slightly modified version of Needsize's 5x5 (original can be found in the DFT sticky on page 3)
Day 1 chest/calves
Flat Bench 5x5
Incline Dumbell Press 2x8-10
Flat Flyes 2x8-10
Standing Calve Raises 5x15
Day 2 Back/Shoulders
Standing Military Press 5x5
Upright Rows 3-5x8-10
JS Rows 2x8-10
Hammer Strength Row 2x8-10
Day 3&4 rest
Day 5 Bis/Tris
Close Grip Bench 5x5
Barbell Curls 5x5
Seated Tricep Extension 2x8-10
Incline Hammer Curls 2x8-10
Weighted Dips 2x8-10
Preacher Curls 2x8-10
Day 6 Legs
A2G Squats 5x5
Leg Press 2x8-10
Leg Curls 2x8-10
Seated Calf Raises 5x15
Day 7 rest
My methodology for this program is pretty straightforward:
1)120 sec rest between sets for all 5x5. 90 sec for everything else.
2)Since this isn't the same as OVT...Increase weight for every exercise every week...or at least try.
3)Diet will remain the same (eat, eat, eat, shit and eat some more)
4)High intensity for all exercises
Week 1 March 14 2006
Day 1 Chest/Calves
Flat Bench [5x5] 190
Incline Dumbell Press [2x8-10] 55
Flat Flyes [2x8-10] 40
Standing Calve Raises [5x15] 100
Since I'm just off OVT I decided to dive right into this program since I'm quite used to the volume.It felt wierd not doing supersets lol.
Workout was pretty straightforward. Wasn't quite used to the Incline DB's but still managed to put up a decent amount of weight.
Awesome to see you starting something new! By not supersetting, you'll be able to push much heavier weight. If you feel like you can add in a little more volume here and there, feel free. An example could be doing 2 sets of incline flyes, 2 sets of decline flyes. Good luck!
hey kane... how come u chose this version of the 5x5...? i'm not bashing u... i'm only curious.... how come...? i mean, mark rippetoe's 3x5 / 1x5, Single Factor 5x5 and Dual Factor 5x5 are know to be more effective, so why choose this particular routine...?
People have had some pretty good results with this program and IMO I can focus alot more on working the muscle if I do 1 or 2 per workout as opposed to full body (just a personal thing I suppose).
Dual Factor 5x5 for me is a little too advanced, when you put in all your accessory work Rippetoes is close to this, and single factor doesn't have the volume.
Basically I like the layout of this program the most and I'm going to give 'er hell and see what happens when the smoke clears. I'm sure others are thinking the same, so I appreciate the question Anuj.:hbang:
also, on all the websites where i go by my alter egos, i've heard ppl discuss Mark + SF 5x5 + DF 5x5... not many do Needlsize's 5x5... thats the only reason why i asked...
and no... if chad waterbury jumps off a cliff i wont... i might try to push him off for fun - buts that an entirely different issue :p
all the best kane
awesome.. can't wait to see what happens.
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