5x5 rep /set protocol

[zippman]

Thought I would take Bronc's advice and start my 5x5 rep /set protocol last night. My leg workout consisted of the core compound movements, including the squat and stiffdeads. I went heavy and hard and kept the training under one hour. The result today is a feeling of complete leg exhaustion and fatigue. I feel as though this was the first workout I've ever done. Simply amazing. I'm going to utilize for the next 6-8 weeks.

What other core compound exercises could I encorporate for the legs, chest, and arms that would have this much impact?

Side note: Worked out at 5pm last night and the gym was crammed with people, however, the section that housed the squat racks and other leg machines was completely empty. Felt all alone and boy did I love it!

incline press, flat press, hammer strength presses, deadlifts, bent over rows, military presses... pretty much all the compound movements.

...I never really grew til I worked this hard and heavy. When you get to a plateau, just switch to 6x6 or 5x6 etc. This is the best of strength and growth and always plenty of rest with a 3xweek program.

Legs: Squats SLDL ToePress(calf) you can alternate Squats & Sled Press for variety but I stick w/Squats


Back: Deads(alternate rack or floor) Supported Rows(Hammer or DB allows more weight without potential back probs**important after heavy DL)
Weighted Chins(since you only need 5 go heavy)
I throw in WideGrip Seated Rows(various hand positions) since these will help the Rear Delts/Lower Traps
***Back and Traps together
Traps: Incline Shrugs(lay backwards on Incline bench set around 75deg and shrug Bar or use SmithMachine. One-arm DB Shrugs


Chest: Flats(Rack) InclineHammers WeightedDips(Greatest IMO) DumbellPullovers. Save the flyes for cutting season
***I do Chest/Delt same day
Delts: SeatedBarbellPresses(Always to the front)
Dips as mentioned

Just a few ideas to try, Glad to hear its working for you.

Bigger...Stronger...Faster...Polish...bronc

[zippman]

<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by bronc:
...I never really grew til I worked this hard and heavy. When you get to a plateau, just switch to 6x6 or 5x6 etc. This is the best of strength and growth and always plenty of rest with a 3xweek program.

Legs: Squats SLDL ToePress(calf) you can alternate Squats & Sled Press for variety but I stick w/Squats


Back: Deads(alternate rack or floor) Supported Rows(Hammer or DB allows more weight without potential back probs**important after heavy DL)
Weighted Chins(since you only need 5 go heavy)
I throw in WideGrip Seated Rows(various hand positions) since these will help the Rear Delts/Lower Traps
***Back and Traps together
Traps: Incline Shrugs(lay backwards on Incline bench set around 75deg and shrug Bar or use SmithMachine. One-arm DB Shrugs


Chest: Flats(Rack) InclineHammers WeightedDips(Greatest IMO) DumbellPullovers. Save the flyes for cutting season
***I do Chest/Delt same day
Delts: SeatedBarbellPresses(Always to the front)
Dips as mentioned

Just a few ideas to try, Glad to hear its working for you.

Bigger...Stronger...Faster...Polish...bronc
[/quote]

Bronc,
Appreciate the post and suggestion to start this in the first place. Kicked my ass bigtime last night.

Couple of questions for you:
1. Should I only do two exercises per bodypart, or one?
2. Should I do any arm movements or do the arms get worked enough by doing the other core exercises?
3. Same question above regarding the forearms and calves.

Thanks bro! feeling it today for sure!

... and you can tweak it. As for Arm & Calf, work the Calf directly with Toe Press or Standing Calf Raise, Tris will get enough work. I work Biceps twice a week(my are thick and wide but no peak) on Leg and Back day(2x8 Warmup & 3x6 Work Curls)
***ALWAYS Attempt to add a few Lbs each week even if its less than five(I slide 1lb wrist weights over the olympic bar if I have to.***

Current Sun/Tue/Thu:

Back:
Deadlifts
8x185/225 Warmup Mids: 315/365 Work: 405/425/425
The last two sets are more like 10 singles with as much rest as needed. Don't use wraps just a belt and chalk. You'll get a grip from hell and nice forearm developement

HammerRows
(Forget the 10lbs or so for machine)
Mids: 180/270 Work: 360/360/360
I end up wrapping for the work sets, if you can manage without do so, however they won't hurt developement if you got thru the Deads w/out them.

Chins
What ever grip allows you to finish
Mids: BW/25 Work: 35/35/35
If you feel too wiped out to do strict chins, switch to Pulldowns, just work HARD.

EZ Curls
Warm: 8x75/85 Work: 100/95/85
You will have good curl days and Bad, but remember Bis are gonna get a lot of work with the Rows and Chins. These are just finishing touch

**********************************

Chest & Delt
Bench Press
Warm 8x 155/185 Mids: 5x205/225 Work: 250/250/250
I always pause for a count at the bottom to cancel Momentum. You'll have to lower your poundages, but they'll come back and you'll be a better bencher and bigger <img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:-->

Seated Shoulder Press
Power Rack & adjustable bench at about 80degrees
Mids: 125/135 Work: 150/150/150
I only press to the front and only down to chin level. If your shoulders are in decent shape, you can go lower, but why risk it?

Wgt Dips
Mids: 30/60 Work: 75/75/75
Keep a good pace, but try not to "bounce" out of the bottom

Incline Hammers
I skip the warmup and do 3x6 here 180/180/180

Pullovers
I keep traps/delts on bench and lay across instead of along. Take the deepest breath you can and lower into a stretch(don't go too deep)
Exhale forcefully at the return to overhead position.
I just use whatever I know I'll get 3x8 for (these are more of an expanding stretch for me)
60lb Dumbell

***************

Legs
Squats
Warm: 8x135/185 Mids: 225/275 Work: 315/315/315
I Try to do the work sets as onecontinuous set
15x315 with as much rest as needed.

SLDL
Mids: 185/225 Work: 250/250/250
I keep a slight bend in the knee and do "touch and go" reps off the floor.

Toe Press
Use the Leg Sled, and do 3x20
Work: 230
You could do Standing Calf raises here instead.

Side Bends
This is my only direct ab work currently.
4x15 70lb Dumbell

Cable StrtBar Curls
Warm: 2x8 100/110 Work: 3x6 130/130/130


That's about it, on some Chest Delt days I do Lockouts in the Rack after work sets. Bench & Delt Press from about 4" from lockout. Add 50lbs to Heaviest work set and hold for a 10count.
I will normally do 2x5 for a 10count

I skip the cardio and eat pretty hardy, until the Fat gain gets out of hand. Then I'll throw in 30-45mins moderate Cardio on the off days

Hope this helps

Bigger...Stronger...Faster...Polish...bronc

[slugfast]

how would this affect a cutting diet... Ive heard from a few people that during a cutter you should lift hard and heavy, in esscense to shock the muscles from atrophing, but I might be wrong, just a thought for you all?

[zippman]

Bronc,
This is awesome Bro!

Thanks for giving me a plan of attack, and thanks for taking your time to put this all together. I'm going to stick with this for 8 weeks and conitnually try and push myself to new limits. I'll definitely keep you posted. I'm currently off the gear, however, I now have a renewed intensity and new goals thanks to this workout schema. Looking forward to making some stellar gains in strength and size. My legs are still sore as hell, so I know your philosopy works.

Again, thanks Bronc! Fantastic post!

Zipp

***Go Big or Go Home***

..I would think this would be tough while cutting. This kind of routine requires a lot of carbs and calories in general(to get thru it).
I have had very good gains from this routine as a post cycle Crash Fighter(like Zippman) but found it kept me sore all the time if trying to cut on it. You could do a little less low rep work but keep the basic format, let me know if/how it works.

Zippman, Thanks for the Props. I'm just staring out as a Personal Trainer and this was good practice for me. I hope this program goes as good for you as it has for me. Keep us posted. I'm gonna start a winter Bulk-up, 750Enat/300Prop/500Eq/25mgHalo for 4wks
600Enat/150Prop/500EQ for 8more
So I hope to really put on some quality muscle.
This time around the cycle will start when I'm at my natural peak(whenever I stop adding lbs to the bar) so I hope to really Push my limits.

I can't take all the Credit for this Program, Stuart McRobert's "Beyond Brawn" and a few e-mails from him also helped a lot. Check out www.hardgainer.com for info. He actually answers all the Emails himself. This guy is 100% real deal.

Good Luck and Big Gains
bronc

Bigger...Stronger...Faster...Polish...bronc

[hermiti]

I am doing 315 for 16, should I work for a higher rep range or increase the weight? What's the best rep range for SLDL?

---
8D~

...like a 20rep squats set? Or are you knockin out 16x315 consecutive no pause reps?

If your doing the 16 rest/pause, I'd say stay at 315 til you can get 20, then put 5-10lbs on the bar and drop to 15reps. Work back to 20 then up 5-10 and so on...

If you can do 16 non-stop reps with 315, then
a few choices:

1) I should be asking you for advice instead <img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:--> and tell me what you deadlift.

or

2) You're not squating heavy/hard enough and or low enough before the SLDLs. Which would pre-exhaust the lower back and Hams to an extent.

or

3) You're bending at the knee a little too much, and doing regular deads as oppossed to StiffLegs.


<img src="http://www.anabolex.com/forums/images/smilies/banana.gif" alt="Banana" width="33" height="35"><!--graemlin::banana:-->
That's moving a pantload of Iron in a pretty complex movement Bro. Props

Bigger...Stronger...Faster...Polish...bronc