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-   -   Kane's Training-Modified Version of Needsize's 5x5 (http://www.bodybuilding.net/personal-journals/kanes-training-modified-version-of-needsizes-5x5-1731.html)

Kane 03-14-2006 08:32 PM

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
Deads 5x5
JS Rows 2x8-10
Chins 2x8-10
Shrugs 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
Abs

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

Kane 03-14-2006 08:41 PM

Week 1 March 14 2006
 
Day 1 Chest/Calves
179lbs
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.

Darkhorse 03-14-2006 08:55 PM

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!

Quote:

Originally Posted by Kane
Day 2 Back/Shoulders
Standing Military Press 5x5
Upright Rows 3-5x8-10
Deads 5x5
JS Rows 2x8-10
Chins 2x8-10
Shrugs 2x8-10
Hammer Strength Row 2x8-10

A good idea for tomorrow's workout is doing the first 2-3 sets of upright rows with a wide grip (high pulls), then the remainder with a close grip. This is just a suggestion. The reason being that the wide grip works your medial deltoids more, then the close grip for the remaining sets should be easier and hit your traps more.

_Wolf_ 03-14-2006 09:59 PM

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...?

Kane 03-14-2006 10:26 PM

Quote:

Originally Posted by anuj247
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...?

Well, just coming off OVT I can handle alot of volume, and since this is less volume than OVT but more than the programs you mentioned...I can jump right into this and go full-out. So virtually no downtime, but not such a huge step down in volume.

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:

_Wolf_ 03-14-2006 10:30 PM

Quote:

Originally Posted by Kane
Dual Factor 5x5 for me is a little too advanced

for me too... i'm like lesser than a beginner right now..! :p

Quote:

Originally Posted by Kane
I'm sure others are thinking the same, so I appreciate the question Anuj.

i hope u arent being sarcastic..!

Kane 03-14-2006 10:33 PM

Quote:

Originally Posted by anuj247
i hope u arent being sarcastic..!

hahaha no, not this time.

Darkhorse 03-14-2006 10:47 PM

Quote:

Originally Posted by anuj247
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...?

No they're not. Everyone's different. I could use this exact same program and get great results. It's what you make of it. Anuj, your problem is that you read an article from the author of a program and get sucked in. If Chad Waterbury jumps off a cliff, would you? [Yes, I know]. As I've said before, this program has a very good overlap which will further the results as well as a good undulating approach with the different rep ranges. Great choice Kane! :hbang:

_Wolf_ 03-15-2006 12:18 AM

Quote:

Originally Posted by 0311
No they're not. Everyone's different. I could use this exact same program and get great results. It's what you make of it. Anuj, your problem is that you read an article from the author of a program and get sucked in. If Chad Waterbury jumps off a cliff, would you? [Yes, I know]. As I've said before, this program has a very good overlap which will further the results as well as a good undulating approach with the different rep ranges. Great choice Kane! :hbang:

i wasnt running down the program... its just that the recent hype is NOT chad waterbury (and fyi: i am a Christian Thibaudeau Fan... not Waterbury) but the 5x5 versions....

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

ChinPieceDave667 03-15-2006 06:19 AM

awesome.. can't wait to see what happens.


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