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HeHe no bro my rows are from the floor my ass doesnt come off from the floor total concentration just swing forward until my Tri nearly ontop of my knees then push back and bring my arms towards my heart all in perfect cencentration motion .

P.s 28 years old, 5ft 7. weigh 85 kg / 5RMax for bench and squats is 90kg at the moment stoppped deadlift 1 month after i stared 5x5 last time cause i hurt my lower back it was like an intense molesting i realised after research i was lifting my ass first and also i didnt stop it was all 5 reps in one motion .This time i am doing sumo deads with pauseing 1 sec every rep "is that ok?

being working out for over 5 years but usually for 6-7 months every year then i stop until the next yearuntil 2 years ago which i have been traing all year threw but my routine were like hitting chest and arms 2 times a week back once with no legs at all maybe some leg curls" yes its pathetic i know so i have been growing really last year only. and only last year i have been gettin protein shake creatine plus all my other suppls.

That my history very bad but learning every year thanx to you guys!

Jay

lol he didnt mean your ass comes off the floor. People use their lower back to help pull the weight toward their chest, they don't lift their ass of the seat.

You should switch to bent-over barbell rows (ie Pendlay or JS) like Eric said because it will give much better results IMO.

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I have stared this time with the barbel rows ,just want to slip in seated cables rows on wednesday afer deadlift but dont know which one works more the bicep ,seated rows or chins. Maybe they will grow slightly faster this way my bi`s

P.s Sorry misunderstood what you were talking about the ass of the floor

THANX jAY

If your going to add something ( which I wouldn't ) I guess the chins are the way to go.

Oh don't do more rows on wednesday. Chins (with your palms facing in) will get your bi's but you can do pullups too (palms out). Or a mxture. Cut down appropriately on bicep isolations.

Just do a couple sets to near failure and work up to higher reps. If you can already do high reps then you can add weight to the chins/pullups but don't do too much and don't worry about busting ass with the progressive overload.

LOL, another confusing ass comment.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Well here it is my new 2007 routine modified

Monaday:
Barbel bench 5x5 ramping weight
Barbel rows 5x5
Squats 5x5 ramping weight

Accesories i need to do shoulders: Barbel military 8reps x4
20 min cardio plus 2 exercises abbs

Wednesday:
Squats 4x5 90%
dead lift 4x5 90% rows
Incline barbel 4x5 90%

Accesories Leg curls 8x4
chins 8x4
20 min cardio plus 2 exercises abbs

Friday:
Barbel bench 4x5 3x3 2.5% more than monday , then 8x3 @70%
Squats 4x5 3x3 2.5% more than monday , then 8x3 @70%
Barbel rows 4x5 3x3 2.5% more than monday , then 8x3 @70%

Accesories bicep 4 Sets 8 -12reps ex curl bar
Tricep close grip 4 sets 8-12
shull crusher 3 sets 8-12
20 min cardio plus 2 exercises abbs

So what ya think guys is it ok!!

Thanx Jay

Why did you write doing squats last on Mon and Fri? That's your most important lift. Not only because it's the king of the full body exercises, but also because it'll really warm you up for the rest of your workout. I've always found that my bench press was easier to warmup for after busting out my squats. It's also a lesser mental strain getting the squatting over with.

Without going in great detail, your accessory exercises need to be revised. Accessory does not mean compound exercises. Flat bench more than slams your anterior delts, so there's no need to do them on Monday. Remember your front delts are getting loaded all three days. On Wednesday, rock bottom squatting and deadlifting more than work your hamstrings, making curls redundant.

One thing I always liked about the advanced version of the 5x5 is the way the accessory work is factored in. Monday has a triceps exercise, Wednesday is biceps, Friday is triceps. Other than that, heavy abs work is IMO paramount.

The key to accessory work is no compounds, and nothing to failure. An example is skullcrushers or pressdowns for 3 x 10. The only thing I like is the underhanded chins on Wednesday, which is part of the program IMO, not an "accessory".

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OK revised again what do you think this time,:

Monaday:
Barbel bench 5x5 ramping weight
Squats 5x5 ramping weight
Barbel rows 5x5


Accesories; Seated cable rows 8reps x4 at 90%
20 min cardio plus 2 exercises abbs

Wednesday:
Squats 4x5 90%
dead lift 4x5 90% rows
Incline barbel 4x5 90%

Accesories ;Shrugs 8x4
chins 8x4
20 min cardio plus 2 exercises abbs

Friday:
Barbel bench 4x5 3x3 2.5% more than monday , then 8x3 @70%
Squats 4x5 3x3 2.5% more than monday , then 8x3 @70%
Barbel rows 4x5 3x3 2.5% more than monday , then 8x3 @70%

Accesories bicep 4 Sets 8 -12reps ex curl bar
Tricep close grip 4 sets 8-10
shull crusher 3 sets 8-10
20 min cardio plus 2 exercises abbs

So what ya think this time is it ok now!!

I tend to do squats last so i can have enough energy for my bench ,bench for me is most important, squats as you well know it drains alot of energy bench doesnt. But ive placed it 2nd this time

Any suggestions happy to read them

THANX JAY

You should listen to 0311 and keep your squats first. He knows what he's talking about. Plus, your missing abs.

Maybe you should stick to the program the way it was written.

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First of all this is supposed to be an intermediate routine. The most important thing with that is that you can recover from the week. Each week is it's own new thing. That doesn't mean you can progress forever but that your going for recovery. I.E. not a lot of residual fatugue on the next week.

Monday is the big day. The other days are either light or medium days. You can work threee heavy or two heavy or whatever but I don't think you should do that now. You build on it as you go along in your training.

With this you have way too much on wednesday. Friday is ridiculous. This will all carry over into the next week. Hell if your going to do that you may as well do the standard Advanced Routine.

I don't know what squats 90% means on wednesday. It's too much whatever it is. If you want to use percentages you use percentages of your 5RM, right? 90% of your 5RM is way too much. 70 to 80% at the reduced volume would be better.

Deadlifts again too much. Concentrate on one or two top sets of deadlifts. You have choices as you go along if you want to add more but deadlifts are probably more fatigueing than anything else. Rows have no business being in there. I'd recommend military press on wednesday. Why does everyone choose the incline press? LOL, you're not going to come out of this with a barrel chest just because you did another bench on wednesday. Overhead lifting is very important and will support a whole lot of other things you do, including bench.

Shrugs are a bad accessory to choose. This is not a bodybuilder routine. The only reason to do a similar thing to shrugs is if it supports your deadlift. IMO, you probably are not at a stage where you need deadlift support and that also could be added in later but not heavy shit. Probably something like RDL's not heavy.

Your using the chins all wrong. I don't know how many chins you can do. Now, I agree with 0311 wholeheartedly about chins being a staple exercise. IMO, it is "core". But in this case, for this intermediate routine, I actually think it makes sense to view them as an assistance exercise. See progression on the rows is what its all about. 2 or 3 sets of chins to near failure on wednesday. However many reps. When you can add reps do so but don't sweat it. Chins will pretty much be your "bicep" exercise but it has the added advantage of being a fantastic all-around movement. But everything has to be done with progression on the core lifts in mind.

Friday is basically a deal breaker. You need to cut all that down. You can choose the template a la Madcow for Friday and do ONE backoff set of 8. There are other things you could do also but I hesitate to go into them. Drop all extra bicep things on Friday until you've run it a few weeks and then add in a LITTLE bicep work if you feel it won't hurt. As 0311 told you, choose a tricep extension for the tricep work. One exercise. 2 or 3 sets, 8-12 reps.

Listen to 0311. Squats go first. I don't care how you feel about them. This is not a bodybuilder routine. It's not about your chest. It's about progression on three lifts. Squat being the king of them (and deadlift very important in my heart ).