I think I follow you. Are saying that 115-120 DB's is light weight for you ?
I will be more focused on the 5*5 since the weight stay's the same for all 5 (if I read that right) So I think I will start with 250 (which was my original 5RM) and increase each week by 2.5 - 5 % and hope to get over the 285 mark (which was my last 5RM )

Yep you read that right.

I definitely hear what you're saying about your shoulder(s?). I figured that was what attracted you to the program. Also why I had mentioned an upper/lower. I would wonder if it's just the frequency that plays a role or whether the rep ranges play a role. On this your going to be doing a lot more volume on the 5x5 plus adding more volume on top of that. The flyes being especially tough for the shoulders and the dumbels being less stable. Doing that all at once....only time will tell how you react.

The kinda thing I was thinking before would have you working in the heavier rep range only once per week with perhaps some lighter work for a couple sets. And then working in a higher rep range the other day. Keeping the volume to a minumum on both days but maintaining a little more frequency. I'm not saying I know how your shoulders will react it was just an idea.

You may want to think about decline work on this, at least for the secondary dumbell stuff. In my experience that's a little easier on the shoulders.

It's just the right shoulder. I did think (hard)about doing a upper/lower. I even wrote out a few programs for myself, but....well, maybe next time.

Good luck on it! I personally think that blasting away at your shoulder with the aggravating stimulus one day a week could be worse. I.E. they won't get stronger but will simply be recovering n between (if they do recover). One thing I think is a must is to do stretchng and mobility work on some of the other days cuz if not I suspect the whole thing will seize up on you (I know you mentioned stretching just reiterating). Plus after the workout.

And as I said, good luck :) .

Thanks man, I will be doing lot's of work on my shoulder on off days, so hopefully it doesn't seize up on me to bad. I'm iceing and heating every day. The heat helps. And the stretches and info that I have recieved from you and others, I am taking very seriously.

No, but those DB's make it challenging to hit both sets of 10 reps. I never pick "easy" weights. :) I know, my UPPER body is rediculous compared to lower. *long story* :)

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It seems that this 5x5 DOES have a decent overlap of muscles worked, which does UP the frequency from once a week. For example, he has direct chest work on day one, then INdirect pec work on "arms" day with close grip bench press.

My only suggestion for additional leg work (which is the most important), is to do your deadlifts standing on plates. It'll definately incorperate more leg work in there. You could also alternate between STANDING military presses with push presses for "shoulders day".

LOL, I can have a lot of fun with this! :biglaugh:

^^^^ I usually do my deadlifts on a platform, helps me get nice and low. My legs are lacking as well, so today I started with them knowing that it will be a week before they are hit again and I didn't want to wait that long.

Squat
12*135
10*225
5*315*5
I wasn't sure if I should start with a warm-up, so I just did.

Leg Curls
10*150
10*160 (this was the stack, I am going to switch to one legged curls)

Leg Extensions
10*140
10*160 (can and will do more)

Leg Press
10*360
10*540 (pushed to get this, but can increase)

Stiff legged deadlift
8*225
6*225 (will lower if I do these this far into the workout again)

Hack Squat
10*90
10* 180 (will increase next week)

Donkey Calve Raises
15*340
15*300*4

I did this by memory so I can't recall if I did too much or not enough, however my legs where pumped and tight.
I walked on the treadmill for 5 minutes(which was tough) and did a very good stretch for my legs and shoulders.

Nov 13

Bench - warmup-135*12, 135(plus 55lb chains per side) *10
5*250*3(over estimated, could get 5 sets) 5*225*2

Incline DB's - 10@70, 8.5@86's

Cable Flyes - 10@50, 8@60

Angeled calve raises - 15@180, 15@270*4

Like I said, I over estimate my bench. Will have to drop to 225*5*5
I under estimate the DB's. It has been so long since I have done these, I didn't know what weight to use.
Cable Flyes - I don't like these, don't think I will do them again.

Over All- today my chest is a litle sore. Not fully sure how this program is going to agree with me. I will give it one full week to see if I'm going to stick with it.

Wednesday,Nov 15

Military Press 12*95, 5*5*135
Side Raises 10@33,10@38
Deadlifts 5*5*285
Shrugs 10@315,8@405,10@315
Rows 9@185,10@135
Chin ups 8 w/body*2
Bent over raises 10*2 w/ 48's

With the shoulder work I was just trying to figure out what weight would work well so it wasn't has heavy as I could go. Next week I will be increasing the weight.
The DL's were a good weight, but I will increase about 5%.
Shrugs - good -
Rows,Chins and Bent over Raises - The time I got to this point in the workout I was tired so the weight wasn't up there. Which is fine, but I might move the rows and do them closer to the begining.

Had a good stretch session after the workout.
Drank a water protein shake before and after. also had some Anadrol (BCAA's drink). 1 hr after had 2 chicken breasts and baked fries....mmm....