Is anyone here doing or have done 5x5s? I started the program last week and plan to do 5x5 for the next 2 months, give and take. Will gauge progress and move to 5/3/1, and then to a normal 3 set of 10 reps program to mix things up.
The SL site suggested the exercises below. I think I will modify it as I don't know if I want to do squats every second day. What I am thinking is every workout will have one leg exercise (squat and either lunges or step up with weights). Every WO will have two back exercises, may it be deadlift, inverted rows, or pullup. Add to that one chest exercise (BB bench and DB bench) plus various forms of push ups, and one shoulder exercise (overhead BB press or DB raise).
Off days would be different forms of cardio, may it be stairs, hill sprints, ultimate, soccer, ball hockey, MTB ing, or whatever. Ab exercises and cardio on 5x5 days as well, away from the gym.
Does that sound reasonable? I am thinking 5x5 might be low in volume since normally one would do 3 sets of 10 reps, 3 exercises per body part. Will add routines as needed, and stay within one hour per WO.
Routine posted at SL.com
Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Inverted Rows 3xF Deadlift 1x5
Push-ups 3xF Pull-ups/Chin-ups 3xF
Reverse Crunch 3x12 Prone Bridges 3x30sec
Current info:
5'8 Asian
183-187 lbs depending on time of day.
Was 195 ish back mid April when my auto-immune kicked in and my whole body was covered with red dot/rashes. Clothes are fitting differently with fat/water/muscle loss. The auto-immune also cause pain in shoulders, knees, and so on but I want to get in better shape in terms of strength, speed, agility, flexibility, and endurance.
DB bench ~55 lbs
DD bench ~ 145 which is super bad. Shoulders is an issue.
Squat ~ 155 but balance and pain where the bar rest on shoulder is the issue. Legs have capacity to do more
Deadlift ~ 135. Used to do closer to ~175 but having back pain now.
Chin ups - a few but have to cheat