Glen Pendlay 5X5

This is a pretty good looking routine, I like the way it's laid out, if anyone is considering a new 5X5, here's a great one.

http://www.geocities.co...ogram/Periodized_5x5.htm

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thats madcows advanced 5x5 (his name gets used an awful lot, but he didnt come up with this) what im doing now atm

:P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I actually wanted to change up my s*** routine. This looks good, ill give it a try.

its a great program, ive ran it 3 times within the past 12 months, that combined with texas method ive seen great results. strength and hypertrophy wise

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Orly? What were some gains, if you can remember?

I didn't realize this routine existed, the only Bill Starr routine I remember was the beginner 5X5.

DxM if you look in N$'s training journal has a phenomenal physique. Quads are huge.

As far as routines go, routines like this really will jack you up. Same thing with the Texas Method (provided the calories are there of course).

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

For sure. Im actually cutting right now, but i will try this routine once i bulk up again in about 3 months. Or can this routine be used for cutting as well?

Ya rly...lol

well, to explain it...

I pretty much dirty bulked up until january 1st. Which means putting on muscle, but also a pretty good amount of fat. Im a little on the tall side 6'3" so filling out is quite frustrating. Long story short I put on enough muscle but the fat was bothering me.

I cut form january 1st this year up until april 1st. Huge change in physique. All while staying on texas method (another 5x5 program)

april till about may I was sort of just maintaining. since then I have been trying to add muscle as cleanly as possible. im at about 218ish right now. BF is a tad higher, but not too noticeable. And im much stronger now then I was back before I started cutting.

At any rate, its a great program that im currently on, if you want to see what progress I remember to write down in my online journal its there. And as for my legs I have genetically bigger legs, but these programs have really blown them up, a long with helping me put on mass everywhere else.

When I look back at pictures before I started all these 5x5 programs it is like night and day.

If your a beginner though (dont know) I would start with a starting strength like routine and progress linearly.

as for numbers. I maxed a little while ago at:

Squat: 355
Dealdift: 435
Bench: 275
OH press: 185
Power clean: 225

While they arent too terribly impressive, for not even one year of this strength training I think its far better then what I was putting up before, and with good form. Im aiming to up each one here pretty soon in about a month hopefully.

DxM


Orly? What were some gains, if you can remember?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Yeah ill check those out. Genetically i have large legs as well haha, except my ass is pretty fat, but i just need to lose BF% to clear that up.

I am about a year into weightlifting now. I have built a pretty good base, which emphasis on the shoulders so i can successfuly do dead lifts haha.

My cousin is a CPT, he's on Bill Starr 5X5 (beginner version) and he claims his squat has went from 225 to 265 for 5X5 in just 2 months. So if you want to look into that, it'd be much better for you (right now) than the Texas method.

The Texas Method is a great program, but I don't believe you'd respond from it at the moment as well as you would something like Madcow 5X5 for beginners. The volume may be low, but that's so you can make linear increments in intensity (weight).
Monday

• Squat: 5 sets of 5
• Bench Press: 5 sets of 5
• Barbell Row: 5 sets of 5
• Assistance (optional): 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday

• Squat: 4 sets of 5; First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
• Incline Bench or Military Press
• Deadlifts: 4 sets of 5
• Assistance (optional): 3 sets of sit-ups

Friday

• Squat: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
• Bench Press: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
• Barbell Row: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
• Assistance (optional): 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls, and 3 sets of triceps extensions (8 reps)

Source:- http://nutribody.com/bl...mediate-5x5-Workout.aspx

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

This programme looks good and I am going to try it once football season is over in two weeks time. But I have a quick question, whats a good percentage to set the tonnage at?

I would typically start out at 80-90% of 5rm for the loading 5x5 phase. You set it up to make new PR's in week 4.

Set it up so your current PR is in week 3, so week 4 you can put up new ones.

for example if your bench 5x5 is 225.

week one 205x5x5
week two 215x5x5
week three 225x5x5
week four 230x5x5 (use your own judgment here, maybe you can bump it up higher)

then the rest of the program is pretty straight forward your using the same weight but changing to 3x3 and then going up in weight. Setting new PR's later in that phase.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"