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Is this a good 5x5 Workout

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Old 06-11-2007, 07:45 PM   #1
i like cake
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Default Is this a good 5x5 Workout

Ok this is my workout i put together, is it good?

Day 1 Chest/Calves
Flat bench 5x5
incline dumbell press 2x8-10
Decline dumbell fly 2x8-10
standing calve raises 5x15

Day 2 Shoulders/Back
military press 5x5
deadlift 5x5
Barbell upright row 2x8-10
Shoulder forward things 2x8-10
shoulder side things 2x8-10

Day 3&4 Rest

Day 5 Biceps/Triceps
close grip bench 5x5
standing barbell curls 5x5
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10
tricep pressdown 2x8-10

Day 6 Legs/Abs
Squat 5x5
leg press 2x8-10
Crunches 2x20
Lying Leg Curl 2x8-10

Day 7- Rest

Rinse and Repeat

I was planning on starting it tomorrow, but i would only be on it for about 3 weeks and then i go on vacation for 2 weeks where i cannot workout. So is it worth it to start it, then take a break for vacation and then start up again or will i lose what i had before vacation? Thank you all for the help.
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Old 06-11-2007, 07:47 PM   #2
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What is your current strength base?

Bench
Squat
Deadlift
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Old 06-11-2007, 08:17 PM   #3
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Im 14, and im just really getting into weight lifting i can

bench = 120 8 reps
squat = 150? i havent squatted much
dead = 100 something as ive NEVER deadlifted.
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Old 06-11-2007, 08:33 PM   #4
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I. Introduction
** A. Purpose, Scope, Target Audience

Purpose
The purpose of this writeup is twofold:
General - to provide a repository of useful information for the novice trainee
Speciifc - to provide a coherent, linked guide to the Rippetoe Starting Strength training "theory" and to answer the 100s of questions that have been asked on this incredibly simple program

Scope
This is primarily intended for the novice trainee who is new to the weightroom.
There are many statements which apply to novices only, not intermediates or advanced/elite athletes. The program can be used by individuals of varying training levels, but the writeup is directed to the newb.

Target Audience
The exact intended target audience of the book Starting Strength is the coach of pubescent/teenage kids who want to get bigger and stronger
, frequently for a sport. The book, and the program contained within, emphasizes the gradual but consistent progression in weight of a handful of basic exercises with specific and incredibly detailed recommendations on proper technique. As a result, it is very useful for any newcomer to the weight training game, as well as anyone who is making a "comeback" to the iron sport. If you haven't trained in awhile and want to get back into weightlifting, then the Starting Strength program will probably be ideal for you, as it will help get you back into shape rapidly. If you are new to weight training, then this program, as simple as it is, is arguably the ideal method for the first several months of your training.

Again, this program (and the book) is for:

1) Strength training coaches
2) Newcomers to the weight room
3) "Old timers" looking to get back into lifting shape
4) Anyone who hasn't mastered the squat, bench and deadlift, but would like to.

Program Basics

There are 3 "Starting Strength" programs presently.

The "original novice program", as written in Starting Strength, is as follows:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

If you choose Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on 3 non-consecutive days each week. NO, YOU CANNOT TRAIN 2 CONSECUTIVE DAYS, so don't ask.

In Practical Programming, due out the 1st or 2nd week of December 2006, Rippetoe recommends that a set/rep scheme of 5x3 (5 sets, 3 reps, instead of 3 sets, 5 reps) can be performed on the power clean, and is possibly advantageous, especially once power clean technique improves.

He also allows for replacing the clean with the bent row, with certain technique caveats (again, see the Exercise section in this write-up, as always, check the Table of Contents) He prefers the power clean, but in many cases, the power clean is not safely performed, or is impractical.

This is the format that I have used and recommended for the majority of peeps new to weight training. I suppose we can refer to it as "Kethnaab's novice program adjustment"

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

Essentially, the programs are the same. Day 1 is a squat, a press, and a heavy pull from the floor. Day 2 is a squat, a press, and a lighter pull from the floor. Simple, easy, basic and effective.

All sets listed are "work sets" in the format "sets x reps per set". The nomenclature does not include warmups (discussed in Section V - Specific Routine Questions - look in the Table of Contents). All sets are done with the same weight (known as "sets across" - look in Table of Contents, Section VIII for further info). You should be working quite hard by the last set of each exercise, but ALL exercises are done with perfect technique (look in the Exercise section of the Table of Contents)

What? Were you looking for some incredibly complex training program? 3 exercises per day, 3 times per week? That's it????

Considering all the discussion on this program, you may have been expecting it to contain intricate details and incredibly complex variables, and all you get is a full body workout, 3 days a week?

Yup, it's that simple. These are the 2 base programs that everyone should start with. Pick one that suits your abilities/goals. For more info on the why's and wherefore's, and the specific details, read on.

Credits
This program, in no way, shape or form, is a representation of MY independent work. The writeup is a representation of information contained within the book, Starting Strength, the brainchild of MarkRippetoe, with assistance from Lon Kilgore. It is, as it reads on the front page, a "Simple and Practical Guide for Coaching Beginners". However, the knowledge contained within is far-reaching in potential impact when dealing with anyone who is new to the weight game. If you aren't a coach, you can benefit immensely from this book from the incredibly detailed and exact descriptions and advice given on 5 of the most important lifts in weight training.

There are 8 chapters, 5 of which are dedicated to providing pictures, visual, physical and verbal cues, and incredibly detailed descriptions of the proper (and also improper) methods of performing the squat, deadlift, bench press, overhead press and power clean. You thought you knew how to do these exercises until you read up on them, and you learn more in those pages than you knew in the first place. There is also an intro, as well as chapters on programming (i.e. planned progression) and mistakes/fallacies with regards to youth weight training.

If you give a crap about training, I highly recommend you buy the book.

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Old 06-11-2007, 08:47 PM   #5
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I understand those will work your lower body and back with squating and deadlifting and benching will work your chest. But where will your bicep/tricep/shoulders be worked?
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Old 06-11-2007, 08:58 PM   #6
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Quote:
Originally Posted by i like cake View Post
I understand those will work your lower body and back with squating and deadlifting and benching will work your chest. But where will your bicep/tricep/shoulders be worked?
You don't need any direct work in order to grow your arms. Bench alone is a killer on the triceps as is. Your goal should be to work on getting stronger with these compound lifts, which in turn will signal a nice full body growth response.
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Old 06-11-2007, 09:07 PM   #7
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Would it hurt to tack on 3x5 standing barbell curl and 3x5 preacher curl

onto workout A if it goes

Workout A
Workout B
Workout A

and then tack it on to workout B when it switches up to

Workout B
Workout A
Workout B

Is that cool?
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Old 06-11-2007, 09:27 PM   #8
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Oh and what are power cleans and Pendlay Rows?
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Old 06-12-2007, 01:02 AM   #9
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Quote:
Originally Posted by i like cake View Post
Would it hurt to tack on 3x5 standing barbell curl and 3x5 preacher curl

onto workout A if it goes

Workout A
Workout B
Workout A

and then tack it on to workout B when it switches up to

Workout B
Workout A
Workout B

Is that cool?



Forget about your biceps right now. They will be worked plenty in Rows and pullups. Also, why are you so concerned about biceps and not triceps? A lot of people have the mentality like that when really its the tricep that will make your arms look bigger.
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Old 06-12-2007, 01:06 AM   #10
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Quote:
Originally Posted by i like cake View Post
Oh and what are power cleans and Pendlay Rows?



Power cleans are where an olympic bar is on the floor, grab it overhand and fling it up to the shoulders as if you were about to do a military/shoulder press, but don't press. Its half deadlift, half curl with body momentum. You'd probably be best off searching you tube for a good video.

Pendlay rows are just like normal rows except the bar comes into contact with the floor after every rep. Again, go to you tube if need be.
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