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Is this workout OK



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  #1  
Old 06-04-2007, 03:48 AM
gong gong is offline
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Default Is this workout OK

For the past two months I've been doing the following workout

Military Press 5 x 5
Pendlay Rows 5 x 5
Bench Press 5 x 5
Abs

I've made reasonable gains. About 6kg. I'll admit I've put a bit some fat on as well.

the same workout is perfomed on monday, wednesday and friday. Upping the weight every week. I've got an injured knee so haven't been able to train legs, but for the last couple of weeks I've been tacking on to the start of the workout 3 sets of very light weight squats (up to about 40kg) and a couple of sets of deadlifts, again only light weight.

My main concern is the frequency of the Military pressing. Do you think doing them 3 times a week is too much ?

I'm gradually going to try and up the leg weights and when I'm confident with my knees I'll start a proper 5 x 5 routine.

What do you think ?

Thanks,

gong
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Old 06-04-2007, 06:25 PM
newblifter newblifter is offline
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When you say 5x5, are you adding weight between sets or do you use the same weight?
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Old 06-04-2007, 10:22 PM
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Johan Johan is offline
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not real sure I'd do all the workouts, unless your varying the weights every day, like heavy monday, light wed, and medium fri or something. I'm not real sure, but you might just be better off with something else until you are ready for a full 5x5 routine. Thats probably what I would do.
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Old 06-05-2007, 01:57 AM
gong gong is offline
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Quote:
Originally Posted by newblifter View Post
When you say 5x5, are you adding weight between sets or do you use the same weight?
I do the same weight for all 5 sets and increase the weight every week. I find it a good gauge for progress. I'll keep upping the weight every week until I can't finish all 5 sets. Then stay on that weight until I get all the reps.
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Old 06-05-2007, 02:03 AM
gong gong is offline
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Quote:
Originally Posted by Johan View Post
not real sure I'd do all the workouts, unless your varying the weights every day, like heavy monday, light wed, and medium fri or something. I'm not real sure, but you might just be better off with something else until you are ready for a full 5x5 routine. Thats probably what I would do.
I don't vary the weight, I do the same weight all week then increase the next week. How does varying the weight work ? Do you think I'm doing too much ? It doesn't feel too much, I was just a bit concerned that I might be hitting shoulders too often. I thought about doing 3 x 5 for military press and then 5 x 5 for bench press and do the opposite for the next workout and so on.
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Old 06-05-2007, 02:39 PM
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Quote:
Originally Posted by Johan View Post
I'm not real sure, but you might just be better off with something else until you are ready for a full 5x5 routine. Thats probably what I would do.
If he's doing 5 sets of 5 reps for each exercise...then it is a 5x5 routine. 5x5 isn't a routine, BUT there are many different routines based on the 5x5 setup (which i think is what Johan meant).


As for the routine.
-I see too much push and not enough pull. (2 push, 1 pull)
-Bench (which would be the heaviest of the three exercises) is last
-Shoulders are worked on bench and military, too much shoulder work IMO

I would make a variation of that workout for each day.

Bench 5x5 or 3x5 (day 1, 2, 3)
Rows 5x5 or 3x5 (day 1, 2, 3)
Military 3x5 (day 1) Pullups 3x5 (day 2) Dips 3x5 (day 3)

Now you've got extra shoulder/tris on day 1, extra bis/back on day 2 and extra tris/chest day 3 while still being able to lift some heavy compounds. As the weights get heavier, those 3x5's or 5x5's will begin to drain you especially since you're doing them 3 times a week at the same intensity.


This is just my quick 2 cents, hopefully some of the other members can chime in and add to this or correct something (I don't really like the idea of bench/rows 3 times a week at the same intensity, it seems like a bit much)
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Old 06-06-2007, 01:23 AM
gong gong is offline
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Quote:
Originally Posted by Kane View Post
If he's doing 5 sets of 5 reps for each exercise...then it is a 5x5 routine. 5x5 isn't a routine, BUT there are many different routines based on the 5x5 setup (which i think is what Johan meant).


As for the routine.
-I see too much push and not enough pull. (2 push, 1 pull)
-Bench (which would be the heaviest of the three exercises) is last
-Shoulders are worked on bench and military, too much shoulder work IMO

I would make a variation of that workout for each day.

Bench 5x5 or 3x5 (day 1, 2, 3)
Rows 5x5 or 3x5 (day 1, 2, 3)
Military 3x5 (day 1) Pullups 3x5 (day 2) Dips 3x5 (day 3)

Now you've got extra shoulder/tris on day 1, extra bis/back on day 2 and extra tris/chest day 3 while still being able to lift some heavy compounds. As the weights get heavier, those 3x5's or 5x5's will begin to drain you especially since you're doing them 3 times a week at the same intensity.


This is just my quick 2 cents, hopefully some of the other members can chime in and add to this or correct something (I don't really like the idea of bench/rows 3 times a week at the same intensity, it seems like a bit much)
thanks man, yeah I thought It was too much shoulder work. I know its not an ideal workout but I've gotta do something while my knee catches up. The light leg work is making the knee feel better I think, so it might no be too long before I can tackle a proper routine.
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