Can thiis be modified for improvement? - Bodybuilding Discussion on Bodybuilding.net Training Forum

Septooth · 11-15-2006, 08:06 PM

This is the 5x5 routine I am going to use...

1 = 201 ; 2 = 602
Day 1: Chest and Back

A1. Bench press
A2. Flat dumbbell flies
B1. Incline bench press
B2. Incline dumbbell flies
C1. Lat pulldown
C2. 1 arm rowing
D1. Bent-over barbell rowing
D2. Seated cable rowing

Day 2: Legs and Abs

A1. Front squat
A2. Lunges
B1. 1-leg back extension
B2. Leg curl
C1. Sumo deadlift
C2. Romanian deadlift

Day 4: Biceps and Triceps

A1. Barbell curl
A2. Dumbbell curl
B1. Preacher curl
B2. Hammer curl
C1. Weighted dips
C2. Decline triceps extension
D1. Cable Pressdown
D2. Triceps Extension

Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Military press
A2. Incline lateral raise
B1. Alternate dumbbell shoulder press
B2. Cable front raise
C1. Seated cable row to neck
C2. Incline rear delt raise

--------------------------------------------
Changeup after 4 weeks

A1. Low incline dumbbell press
A2. Low incline dumbbell flies
B1 Weigthed dips
B2. Flat dumbbell flies
C1. Pullover
C2. 1 arm cable rowing
D1. T-bar rowing
D2. Seated cable rowing

Day 2: Legs and Abs

A1. Front squat
A2. Step-ups
B1. Natural glute-ham raise
B2. Leg curl
C1. Deadlift
C2. 1-leg deadlift

Day 4: Biceps and Triceps

A1. EZ bar curl
A2. Zottman curl
B1. Preacher curl
B2. 1 arm cable curl
C1. Overhead rope triceps extension
C2. 1-arm cable triceps pressdown
D1. Cable Pressdown
D2. Lying triceps Extension

Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Push press
A2. 1-arm lateral raise
B1. Standing dumbbell shoulder press
B2. Barbell front raise
C1. Seated cable row to neck
C2. Incline rear delt raise

Can this program be modified at all to get more out of it? Like the 2 Deadlifts in a row (Is that neccesary?) I also read somewhere in the forums that you Triceps make up a large % of your arm size. Should there be more Tricep exercises in place of the Biceps? If you spot anything else let me know.

TALO · 11-15-2006, 08:19 PM

I just wondering. Are all those exercises (on the same day)going to be done 5*5 ?

Septooth · 11-15-2006, 08:42 PM

Yes, it is the OVT workout.

Darkhorse · 11-15-2006, 10:56 PM

Quote:

Can this program be modified at all to get more out of it? Like the 2 Deadlifts in a row (Is that neccesary?)

I wouldn't. Two deadlifts in a row is a very bad idea. Try it and you'll agree.

I also read somewhere in the forums that you Triceps make up a large % of your arm size. Should there be more Tricep exercises in place of the Biceps?

Yup, that's what a lot of us have been saying. I think I said that in the "biceps blue's" thread. I would keep everything even in regards to arms. Your triceps will still gain some size because remember, you're not only isolating arms in a day, but also doing heavy presses for another two days (chest, shoulders).

Quote:

If you spot anything else let me know.

I saw you posted Mark Rippetoe's program. Why don't you want to do that instead? Just curious.

Septooth · 11-16-2006, 08:33 AM

I am doing the Mark Rippetoe's program ATM. I am pretty new at body building and figured that Mark Rippetoe's program was a good program to use for the first couple weeks of my training and then I should move onto a heavier program like the OVT. Am I wrong ? I was under the impression that Mark Rippetoe's program was just for the beginning. Am I moving too fast?

Eric3237 · 11-16-2006, 09:04 AM

Mark Rippletoe is perfect for a new lifter provided you run it right and don't get carried away at the beginning on weight. Truthfully, to me if you're intention is to go "heavy" you'd be better suited to keep the same general frequency and go from the Rip to the linear single factor 5x5.

Septooth · 11-16-2006, 01:27 PM

Quote:

Originally Posted by Eric3237

Truthfully, to me if you're intention is to go "heavy" you'd be better suited to keep the same general frequency and go from the Rip to the linear single factor 5x5.

What is the Linear single factor 5x5?

Kane · 11-16-2006, 04:43 PM

C1. Deadlift
C2. 1-leg deadlift

that could be a bad idea...It might be hard to balance with the weight for a 602 tempo.

Try searching 'SF 5x5' or 'single factor' using the search tool. Its here for sure. Some members are currently doing it or have done it and there are journals for it.

Septooth · 11-16-2006, 08:09 PM

Is this the Single Factor 5x5?

http://www.elitefitness.com/forum/sh...4&postcount=15

Eric3237 · 11-17-2006, 09:04 AM

^^^^Yes.

For lots of info look here:

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

And here specifically (Linear Intermediate Version):
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

This to me is the most logical way to follow what you've been doing. You will have started to generate a lot of intensity on the 3x5. In a way this will seem easier. It has you ramp the weights up and incorporate light, medium, and heavy days. At this stage of the game that is a great way for you to lift at your heaviest while still maintaining similar frequency and make weekly progress for a while.

11-15-2006, 08:06 PM	#1 (permalink)
Septooth Rank: New Member Experience: > 1 Year Join Date: Nov 2006 Posts: 34 Country: Gender:	Can thiis be modified for improvement? This is the 5x5 routine I am going to use... 1 = 201 ; 2 = 602 Day 1: Chest and Back A1. Bench press A2. Flat dumbbell flies B1. Incline bench press B2. Incline dumbbell flies C1. Lat pulldown C2. 1 arm rowing D1. Bent-over barbell rowing D2. Seated cable rowing Day 2: Legs and Abs A1. Front squat A2. Lunges B1. 1-leg back extension B2. Leg curl C1. Sumo deadlift C2. Romanian deadlift Day 4: Biceps and Triceps A1. Barbell curl A2. Dumbbell curl B1. Preacher curl B2. Hammer curl C1. Weighted dips C2. Decline triceps extension D1. Cable Pressdown D2. Triceps Extension Day 6: Anterior/Medial Deltoid and Posterior Deltoid A1. Military press A2. Incline lateral raise B1. Alternate dumbbell shoulder press B2. Cable front raise C1. Seated cable row to neck C2. Incline rear delt raise -------------------------------------------- Changeup after 4 weeks A1. Low incline dumbbell press A2. Low incline dumbbell flies B1 Weigthed dips B2. Flat dumbbell flies C1. Pullover C2. 1 arm cable rowing D1. T-bar rowing D2. Seated cable rowing Day 2: Legs and Abs A1. Front squat A2. Step-ups B1. Natural glute-ham raise B2. Leg curl C1. Deadlift C2. 1-leg deadlift Day 4: Biceps and Triceps A1. EZ bar curl A2. Zottman curl B1. Preacher curl B2. 1 arm cable curl C1. Overhead rope triceps extension C2. 1-arm cable triceps pressdown D1. Cable Pressdown D2. Lying triceps Extension Day 6: Anterior/Medial Deltoid and Posterior Deltoid A1. Push press A2. 1-arm lateral raise B1. Standing dumbbell shoulder press B2. Barbell front raise C1. Seated cable row to neck C2. Incline rear delt raise Can this program be modified at all to get more out of it? Like the 2 Deadlifts in a row (Is that neccesary?) I also read somewhere in the forums that you Triceps make up a large % of your arm size. Should there be more Tricep exercises in place of the Biceps? If you spot anything else let me know. Last edited by Septooth; 11-15-2006 at 08:43 PM.

11-15-2006, 08:19 PM	#2 (permalink)
TALO Rank: Lightweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 1,951 Country: Gender:	I just wondering. Are all those exercises (on the same day)going to be done 5*5 ?
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

11-16-2006, 09:04 AM	#6 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,487 Country: Gender:	Mark Rippletoe is perfect for a new lifter provided you run it right and don't get carried away at the beginning on weight. Truthfully, to me if you're intention is to go "heavy" you'd be better suited to keep the same general frequency and go from the Rip to the linear single factor 5x5.
	Eric3237's Sig:Anybody can talk a lot. Smart people listen... -Son's first grade teacher

11-16-2006, 04:43 PM	#8 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,419 Country: Gender:	C1. Deadlift C2. 1-leg deadlift that could be a bad idea...It might be hard to balance with the weight for a 602 tempo. Try searching 'SF 5x5' or 'single factor' using the search tool. Its here for sure. Some members are currently doing it or have done it and there are journals for it.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

11-16-2006, 08:09 PM	#9 (permalink)
Septooth Rank: New Member Experience: > 1 Year Join Date: Nov 2006 Posts: 34 Country: Gender:	Is this the Single Factor 5x5? http://www.elitefitness.com/forum/sh...4&postcount=15 Last edited by Septooth; 11-16-2006 at 08:19 PM.

11-15-2006, 08:42 PM	#3 (permalink)
Septooth Rank: New Member Experience: > 1 Year Join Date: Nov 2006 Posts: 34 Country: Gender:	Yes, it is the OVT workout.

11-16-2006, 08:33 AM	#5 (permalink)
Septooth Rank: New Member Experience: > 1 Year Join Date: Nov 2006 Posts: 34 Country: Gender:	I am doing the Mark Rippetoe's program ATM. I am pretty new at body building and figured that Mark Rippetoe's program was a good program to use for the first couple weeks of my training and then I should move onto a heavier program like the OVT. Am I wrong ? I was under the impression that Mark Rippetoe's program was just for the beginning. Am I moving too fast?

11-17-2006, 09:04 AM	#10 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,487 Country: Gender:	^^^^Yes. For lots of info look here: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm And here specifically (Linear Intermediate Version): http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm This to me is the most logical way to follow what you've been doing. You will have started to generate a lot of intensity on the 3x5. In a way this will seem easier. It has you ramp the weights up and incorporate light, medium, and heavy days. At this stage of the game that is a great way for you to lift at your heaviest while still maintaining similar frequency and make weekly progress for a while.
	Eric3237's Sig:Anybody can talk a lot. Smart people listen... -Son's first grade teacher

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