5x5 finished...help with Split (layed out)

Author Message
DiscussBodybuilding.com
Master Lifter
7 Stars

  • Total Posts : 5274
  • Reward points : 10
  • Joined: 6/20/2003
  • Status: online

 
john23

  • Total Posts : 70
  • Reward points : 10
  • Joined: 3/17/2004
  • Status: offline
5x5 finished...help with Split (layed out) - Tuesday, October 27, 2009 6:12 PM ( #1 )
Edit: Post #4 has new workout details...


I am finishing up my 5x5 linear program this week and I am both excited and anxious to move on.  Been lifting for a few years now and I am trying to work out a new routine to build the most mass at this point.  I'm pretty set on a 4day split just debating upper/lower or body part split.

Upper/Lower would be done something like this on M/T/Th/Fri:
Mon: bench, pullups, shoulder press, db shrugs, dips, curls
Tue:  squat, romain deadlift, calf raises
Thus: db incline press, bent over rows, db shoulder press, barbell shrugs, close grip bench, ez curls
Fri:    leg press, deadlift, seated calf raises 

OR I may choose a more body part split like this:
Mon: chest/triceps
Tue:  quads/calves/bi's
Thus: shoulders/traps
Fri:    back/deads. 

OR even:
Mon: shoulders/traps
Tue:  chest/triceps
Thus: back/biceps
Fri:    legs 


Now, I am debating which way to go...if upper/lower may also do WSFSB as I've read up on it.

Lots of options, but again looking at best mass gaining routine. Let me know your thoughts...

Thanks!
<message edited by john23 on Sunday, November 01, 2009 4:10 PM>
sw0le

  • Total Posts : 50
  • Reward points : 10
  • Joined: 10/27/2009
  • Location: SUNY New Paltz
  • Status: online
Re:5x5 finished...help with Split (layed out) - Tuesday, October 27, 2009 7:02 PM ( #2 )
WSFSB works
john23

  • Total Posts : 70
  • Reward points : 10
  • Joined: 3/17/2004
  • Status: offline
Re:5x5 finished...help with Split (layed out) - Wednesday, October 28, 2009 7:20 PM ( #3 )
anyone else?
john23

  • Total Posts : 70
  • Reward points : 10
  • Joined: 3/17/2004
  • Status: offline
Re:5x5 finished...help with Split (layed out) - Sunday, November 01, 2009 2:13 PM ( #4 )
Updated WSFSB Workout...please critique:

MONDAY – Max-Effort Upper Body   
   
Incline bench press    5x5
Incline DB bench press    2x max rep (15-20)
Superset:    3-4x8-12
     - Barbell rows   
     - Rear delt flyes   
Barbell shrugs    3-4x8-15
Seated incline db curls    3-4x8-15
   
TUESDAY – Dynamic-Effort Lower Body   
   
Box jumps    5-8x1-3 jumps
Bulgarian split squats, front leg elevated    2-3x8-10
45-degree hyperextensions    3x8-12
Standing sit-ups    4x10-15
   
THURSDAY – Repetition Upper Body   
   
Flat DB bench press    3x max rep OR 4x12-15
Superset:    3-4x8-12
     - Chin-ups   
     - Facepulls   
DB military press    4x8-12
Superset:    3 x sets
     - DB shrugs    8-10reps
     - Triceps pushdowns    15-25reps
   
FRIDAY – Max-Effort Lower Body   

box squats    5x5
Walking lunges    3x6-12
Romanian deadlift    3x8-12
Circuit:    2-3x10-20
     - sprinter set-ups   
     - v-ups   
     - toe touches   
     - hip thrusts   
sw0le

  • Total Posts : 50
  • Reward points : 10
  • Joined: 10/27/2009
  • Location: SUNY New Paltz
  • Status: online
Re:5x5 finished...help with Split (layed out) - Monday, November 02, 2009 3:35 PM ( #5 )
switch dynamic with max effort lower and avoid to many inclines. Flat Bench will get you stronger
john23

  • Total Posts : 70
  • Reward points : 10
  • Joined: 3/17/2004
  • Status: offline
Re:5x5 finished...help with Split (layed out) - Monday, November 02, 2009 6:40 PM ( #6 )
sw0le


switch dynamic with max effort lower and avoid to many inclines. Flat Bench will get you stronger


That's how Joe DeFranco has the days layed out per his website...so I don't want to mess with that.  Agreed on the bench; but I just finished 8 weeks of 5x5 with only flat bench so I wanted to switch it up for a couple weeks and then go back to flat. Thanks for the input.
sw0le

  • Total Posts : 50
  • Reward points : 10
  • Joined: 10/27/2009
  • Location: SUNY New Paltz
  • Status: online
Re:5x5 finished...help with Split (layed out) - Tuesday, November 03, 2009 9:34 AM ( #7 )
then i would do floor presses, board presses, or rack lockouts instead of incline barbell bench

Jump to:

Current active users
There are 0 members and 1 guests.
Icon Legend and Permission
  • New Messages
  • No New Messages
  • Hot Topic w/ New Messages
  • Hot Topic w/o New Messages
  • Locked w/ New Messages
  • Locked w/o New Messages
  • Read Message
  • Post New Thread
  • Reply to message
  • Post New Poll
  • Submit Vote
  • Post reward post
  • Delete my own posts
  • Delete my own threads
  • Rate post

DiscussBodybuilding.com is supported by:
Supplements101.com | NoBullBodybuilding.com | JustAskMarc.com
© 2003-2009 DiscussBodybuilding.com, LLC. All rights reserved.
© 2000-2009 ASPPlayground.NET Forum Version 3.4
DiscussBodybuilding.com