What do the strength gurus think of this modified 5x5?

Discussion in 'Fitness & Nutrition' started by JeremyD, Mar 10, 2007.

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  1. JeremyD

    JeremyD New Member

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    DAY 1:
    ME Squat (squat or box squat to new 5rm, 3rm, or occasional 1rm)
    ME/RE Press (flat, decline, or incline, 5x5 linear set to 5rm)
    DE/RE Pull (conventiona deads, sumo deads, rack pulls, 5x5 with same weight)
    Accessory: back width, biceps

    DAY 2:
    DE/RE Squat (leg press, front squat, split squat, 5x5 with ~60%1rm, 20 rep set)
    ME/RE Overhead Press (db or bb, seated or standing, strict or push, 5x5 to occasional 5rm/3rm)
    RE Pull (bb rows, power cleans, 3x10 or 4x8, ocassional 5x5)
    Acessory: abs, hamstring

    DAY 3:
    DE/Light Squat (3x5 with ~60%1rm, A2G squats)
    ME Pull (conventional deads, rack pulls, sumo pulls, pulls from platform, 5x3 to 3rm or occasional 1rm)
    RE Press (flat, incline, or decline, 5x5 with same weight)
    Acessory: bicep, tricep

    The weights used on week 3 for all ME lifts should be your current 5rm (or 3rm in some cases). Loading at 2.5% weight increase on all lifts each week. for 6 weeks. Take one week active deload and start the cycle over.

    :coolugh:
     
  2. JeremyD

    JeremyD New Member

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    bump faggots!
     
  3. GOGZILLA

    GOGZILLA Double-Uranium Member

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    i think you need to look up and read about why and what ME and DE are.
     
  4. MaineSucks

    MaineSucks OT Supporter

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    you are all confused man. pick a 5x5 or pick a conjugate routine


    .
     
  5. JeremyD

    JeremyD New Member

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    Maximum effort (work to 1rm, 3rm, 5rm), dynamic effort (speed work done in triples, doubles, singles mainly to build speed).

    Its specifically low in dnynamic work because I don't need dynamic work. I would benefit a whole lot more from increased rep work (RE) for pure hypertrophy reasons.
     
  6. JeremyD

    JeremyD New Member

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    It is a 5x5. I didn't modify it any from the person who I got it from except add in extra acessory work for my biceps, triceps, hamstrings and calves.
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Repetitive Effort is 8+ reps per set
     
  8. gnp

    gnp New Member

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    its pretty clusterfucked :hs:

    exercise selection is good, the volume is weird...

    it looks like you might have missed the point of the DE thing....you can't really create the kind of force needed to get anything out of it @ 60% 1rm or for 5 reps.
     
  9. Phineas Q Stork

    Phineas Q Stork Active Member

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    i like box squats for DE work but all it did for bench was tear my elbows up
     
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