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Thread: 5x5 routines?

  1. #1
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    Default 5x5 routines?

    Hey all,

    I'm looking to start a 5x5 routine, but I'm not 100% sure which ones are best for my strength level....
    I am coming back from a hip injury and haven't really squatted or deadlifted much in the past 4 months, so my one rep maxes are going to be pretty low if I'm honest.

    My maxes are, at 140lbs....

    Bench: 85kg
    Deadlift: 90kg (about)
    Squat: 100kg (about)

    Note the squat and deadlift maxes are based off my old maxes, so most likely I'd need to work back up to these anyway.

    I feel my squat and deadlift have never been particularly good, however my bench I feel is OK for my weight. I was looking at Madcow 5x5 but read that this is more for intermediate lifters, and strong lifts 5x5 is for beginners, and Madcow should be saved until strong lifts 5x5 has been used until progress stops....... however I don't really know what category I'm in with these stats, am I a beginner still, or am I past that and Madcow would be ok?

    Other options were Jonnie Candito's 6 week periodization routine, or his linear routines?

    Until now I have done upper/lower, push/pull, full body, over a couple of years, but never a linear or any kind of planned progression like these routines have. From my very first training session, I have come a long way though (I could only bench 30kg for 12 reps a few years back), which is why I'm not sure if I'm still classed as a beginner and able to increase weight every session.

    My goals are to gain strength, and add some size along the way.

    Any thoughts anyone for with my stats would be best? I'm also open to any other routines out there?

    Thanks
    Last edited by Skep; 09-17-2015 at 12:32 PM.

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    Default

    Starting Strength, Stronglifts, Madcow, Canditos, Doug's Upper Lower Legs, 531 - pick one and work hard - good luck
    There is no tomorrow! THERE IS NO TOMORROW! THERE IS NO TOMORROW! - Apollo Creed

  3. #3
    M&S Power User Nezzy's Avatar
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    Default

    My favourite of the linear progression programs at the moment is greyskull LP, check that out. Also stop wussing out and put some effort into your squat and deadlift.

    That bench press is damn impressive for someone of your weight to be fair.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Icf 5x5. is good, its what I'm on right now.
    Last edited by ibanez53; 09-17-2015 at 02:40 PM.

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    Default

    Thanks for the replies. I'll look all the mentioned routines up.

    I'm well on the way on the road to recovery from a hip injury, so a big focus of mine will be to get some good numbers on my squat and deadlift. I spend a good part of today's workout going over proper form on the deadlift as it's been a while.

    At my stats, on a linear program, would weekly or daily progression be realistic?

    I do like the look of Jonnie Candito's linear routine..... I like the idea of the control days.

    Thanks for the compliment on my bench Nezzy. I'm working hard to try slowly add mass and get up to that 100kg one rep max! Squats and deadlifts also, I want all 3 over 100kg 🏻


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    I ordered a Power rack and in the end of next week I can use it.
    Anyone tell me some short simple strength routines with a power rack, flat bench and a barbell.
    I am consider to start with 3 phases of Starting strength.

 

 

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