5x5 Routine

[JOHN DOE]

do u add extra weight eevrytime u go gym or every week?

[djbmc]

do u add extra weight eevrytime u go gym or every week?

every time u feel like u can, if u think you didn't struggle as much this time around add some weight next time.

[kahuna]

aight safe for thatwhats peoples results saying so far - not in terms of strength- lookswise

5x5 is more of a strength program than a bb/mass program.if u want pack on muscle mass quickly ur better of with other programs imo.

id say for a beginner the 5x5 for 2-3 months is a great introduction, building strength and then focusing on size is the way to go

[Skenghis Khan]

i agree

[SLEAZE BALL]

gonna try this out

[JOHN DOE]

f*ck*ng love squatting

[Agent31]

how are you guys recover time on this programme? its killing me tbh squatting twice a week or once a week with dead lift involved, sometimes my bodys still sore so i have to reduce my lifts which is going against progressing weeklyany way to improve recovery time is what i know? i get enough sleep as it is but is it something thats got to do with what you eat/drink?

[kahuna]

have u just started working out? muscles do need to get used to the abuse, especially legsa protein shake after work outprotein before bed (casien protein maybe)bcaa pills, help recovery tooprotein protein proteinwarming up and warming down, especially with legs generally stretching out sore musclecold baths

[Yuri]

how are you guys recover time on this programme? its killing me tbh squatting twice a week or once a week with dead lift involved, sometimes my bodys still sore so i have to reduce my lifts which is going against progressing weeklyany way to improve recovery time is what i know? i get enough sleep as it is but is it something thats got to do with what you eat/drink?

sleep more, eat more food, and just get used to itolympic weightlifters squat twice a day, your body can handle it, you just have to work into it

[A Bit Better]

You know what I get no pain. Anywhere. Only time I get chest aches is if I remember to bang out the press-ups to failure after the bench workout. I'm guessing it's coz the weight's not high enough but obviously I'm adding so I'll get there.Actually my lower back usually kills day after deadlift day.Felt good to bench 82.5KG for 5x5 with no issue. I knew I should've moved up to 85 a couple weeks ago but I wanted to be sure. Now I'm certain. I like this programme.

[Michel Kane]

92.5KG Eks?Nah, you've actually deaded my hype.

[A Bit Better]

94.5 now... Just to keep you updated haha!

[Skenghis Khan]

im 95 and 2 inches shorter than u.*sucks in gut*

[A Bit Better]

Lolcunt.

[GrimmyGrimGrim]

jumping on this, just started yesterdayinverted rows had me feeling like a d*ckhead but i'll stick with them

[A Bit Better]

You never stop feeling like a d*ckhead doing inverted rows. Although when I started I could barely do the 3 sets of 12.I need to look into how you add weight to it coz obviously my bodyweight isn't enough now.

[A Bit Better]

the program which he says he uses to get college athletes ready for the draft is 'westside for skinny bastards' it has 3 parts with 3 different routines.http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.htmlhttp://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-bastards-part2.htmlhttp://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.htmlhis site pretty good, interesting articles sum good q&a'sthe mobility exercises i was talking about are on the pages:http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.htmlhttp://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-31.html

Had a look at these. Look sick. Gonna start the Skinny Bastards programme in the new year.

[JOHN DOE]

up to 85 kg on squat polish guy telling me my form is AWFUL hit me hard what do i do now - how much weight shall i take off to perfectt the form im sure this will slow my progress

[carpedeum]

up to 85 kg on squat polish guy telling me my form is AWFUL hit me hard what do i do now - how much weight shall i take off to perfectt the form im sure this will slow my progress

if you're not going low enough, you may have to take off half of what you're currently doing and build up from there. humbling but, you can get back to 85kg in time but then your legs will be much stronger.

[A Bit Better]

the program which he says he uses to get college athletes ready for the draft is 'westside for skinny bastards' it has 3 parts with 3 different routines.http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.htmlhttp://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-bastards-part2.htmlhttp://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.htmlhis site pretty good, interesting articles sum good q&a'sthe mobility exercises i was talking about are on the pages:http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.htmlhttp://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-31.html

How am I seeing Monday AM and PM!? Gym twice in a day!? Like life ain't busy enough! Was gonna read up on this and start it tonight but I'm gonna have to wait till the new year when I've figured out how I'm gonna get up for work an hour and a half early on a Monday morning!

[Skenghis Khan]

yep, thats conjugate method for u, alot to cram in the week.i do an adapted version of part 1.which involves a weighted 1 mile run 3 times a week, max effort upper body on mon, max effort lower body on wed, rep effort upper body on thurs. and then on saturday am i do sprints, or hill running or sometimes push the motor round an empty car park if i can find one, and in pm go gym and do anything i feel needs topping up, usually biceps and delts, and do bb complexes.im not training for a specific sport tho (im preparing for fire service) so dunno wot its like tryna fit in training and sports specific drills, u might just want to do part1 for a couple of months.dont be surprised if u have to eat and sleep alot more as well.

[A Bit Better]

Whole thing is scaring me tbh. Too much time to dedicate on top of work, studying and football.

[Skenghis Khan]

LOLnot gonna lie my life is pretty much just work, gym, wife.try part 1, thats 3 days lifting, plus wotever gpp and skill training u can fit in. surely thats pretty much wot u do now anyway, except u wud be on a conjugate method routine, which is slightly more demanding on the body.

[A Bit Better]

Why are they in parts? Are you supposed to do part 1 then 2 then 3? Didn't even realise it was 3 different routines coz I scrolled so quickly.

[Skenghis Khan]

yeah its 3 different routines .iirc part 1 is where u start, it simultaneously trains for strength, power and hypertrophy (mass) and is the routine that defranco puts his college athletes onpart 2 is a continuation of part 1 but it incorporates running workouts, so ur simultaneously training for strength, power, hypertrophy AND speed. its more advanced than part 1. its the routine that defranco puts his football players on to get them ready for training camp.part 3 is a routine designed mainly for football players in their offseason and also has some extra stuff for speed and conditioning work as well as sum bonus workouts.all three routines are based on the russian conjugate method which means you simultaneously train multiple qualities, unlike linear periodisation where u train for different things in block cycles, i.e one month strength, next month power, next hypertrophy and so on.u can move from one onto the next or just stick with one for the whole year, sum ppl say that theres no point training conjugate all year round and that you should deload and switch to a different periodisation model for a portion of the year to give your nervous system a break, this is probably a good idea, but i think thats the purpose behind the multiple choice format so you cycle ur max effort every couple of weeks. if you dont then you will find u start plateauing on ur max efforts