good 5x5 routine?

Discussion in 'Strength & Conditioning Discussion' started by chuteboxfan7, Mar 21, 2008.

  1. chuteboxfan7

    chuteboxfan7 White Belt

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    does this seem like a good 5x5 routine
    monday-
    bench
    bent over row
    squat
    stiff-legged deadlifts
    turkish getups(2x5)

    wensday-
    weighted dips
    weighted chin ups
    deadlift
    hanging leg raises

    friday-
    incline press
    renegade row
    front squat
    glute/ham raise
     
  2. Klotz

    Klotz Shalom

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    Yes, but order the exercises each day heaviest to lightest.
     
  3. Chaseg1520

    Chaseg1520 Green Belt

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    I don't think I would enjoy deadlifting after weight chinups and dips...
     
  4. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    you don't need to do sldl anymore if you do standard deads. You may end up overtraining
     
  5. brian80

    brian80 White Belt

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    Eh... I'm not gonna touch that "overtraining" comment. The routine looks alright, but not optimal in order or selection of exercises.

    I would organize it more like this:

    Monday-
    Squat
    BOR
    RDL (simply because they help to save the back from rounding)
    Bench Press

    Wednesday-
    Deadlift
    Weighted Dips
    Weighted Chins

    Friday-
    Front Squat
    OH Press
    Power Clean

    I exempted the TGU and hanging leg raises, as your core will be fairly worked-over by the time you would be doing them in your routine, and you would gain lesser benefits than if you put all of your energy into the main lifts.
     
  6. chuteboxfan7

    chuteboxfan7 White Belt

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    by RDL you mean regular deadlift?
     
  7. vince89

    vince89 Banned Banned

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    Romanian
     
  8. chuteboxfan7

    chuteboxfan7 White Belt

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    oh i see.thanks
     
  9. theNuge

    theNuge Brown Belt

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    Why aren't you touching the "overtraining" comment? Are you one of those guys that doesn't believe one can overtrain?
     
  10. Artigo

    Artigo Blue Belt

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  11. brian80

    brian80 White Belt

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    No, I heartily believe that overtraining is possible, both from a standpoint of personal experience and experience from people much, much more educated than myself. However, I do not believe it should be thrown around so lightly; overtraining is a gradual process that will usually occur over a great period of time, not from the inclusion of a deadlift variation with your normal deadlifts.

    In short, people use "overtraining" as an excuse to do less work. Let it be clear though, I am not accusing anyone on here of using it as an excuse, but rather using it too lightly.
     
  12. if you go from not lifting at all and jump right into a full 3-day split, you can overtrain easily.

    the number one way to hurt yourself is from "too much, too soon" training.

    a human body can handle a lot, but you dont just jump into something.
     
  13. chuteboxfan7

    chuteboxfan7 White Belt

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    i already lift and am doing a different 3 day split 5x5 routine.im just curious as to how this one is
     
  14. brian80

    brian80 White Belt

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    Yes, that is true. However, respectfully, that was not the point of my comment. Overtraining does not occur from adding one movement to a routine; it occurs over a period of time from too much volume, intensity, frequency, or a combination of those three.
     

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