- Mar 3, 2009
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Well since everyone I've spoken to basically took a steaming dump on my 5x5 I had designed, and I assume most of you here know more than I on the topic of body building, I'm now searching for something new to try for a routine. I was trying a 5x5 due to time constraints. I really can only get to the gym MWF, and MAYBE Saturday if I don't work. (2 jobs, 20hrs/week in class, 20hrs/week studying).
For reference, here's the 5x5 I was doing (reg park style, where the last 3 sets of each 5x5 were VERY close to your 5 rep max. Move up 5 lbs when you can complete all sets of 5 for an exercise):
M: Deadlifts, Benching, DB Rows
W: Front Squats, Benching, Pullups
F: Deadlifts, Benching, DB Rows
My current strong points: huge ass & hamstrings, and my quads are well developed. My biceps as well are disproportionately large. My back has some decent thickness.
My current weaknesses: Despite having a bit of thickness on my back, I have 0 width. None. I went from being 160 lbs several years ago, to as much as 210 after a recent bulk. I have also gone from not being able to do more than 4 pullups at bodyweight, to being able to do 17-20 depending on how much I weighed at the time. The result? Barely an inch on my lat spread. I also apparently have a relatively undeveloped lower back. Third, my calves are a bit under-developed. I feel like they're shorter than most people's as well, so not sure if that makes things harder or easier. Also, despite having a decent ass & hamstrings I can't squat or DL very much (1RM's on squatting about 350, DL, around 450).
I'd like to develop some sort of routine that addresses my weaknesses. I'll listen to any suggestions, but please don't suggest rack-chins. I've tried them dozens of times and I can not get them to focus even the slightest on my lats. My biceps get hit so hard by them that they cramp up mid-set. I've tried every trick in the book on them and gotten nothing out of them.
For reference, here's the 5x5 I was doing (reg park style, where the last 3 sets of each 5x5 were VERY close to your 5 rep max. Move up 5 lbs when you can complete all sets of 5 for an exercise):
M: Deadlifts, Benching, DB Rows
W: Front Squats, Benching, Pullups
F: Deadlifts, Benching, DB Rows
My current strong points: huge ass & hamstrings, and my quads are well developed. My biceps as well are disproportionately large. My back has some decent thickness.
My current weaknesses: Despite having a bit of thickness on my back, I have 0 width. None. I went from being 160 lbs several years ago, to as much as 210 after a recent bulk. I have also gone from not being able to do more than 4 pullups at bodyweight, to being able to do 17-20 depending on how much I weighed at the time. The result? Barely an inch on my lat spread. I also apparently have a relatively undeveloped lower back. Third, my calves are a bit under-developed. I feel like they're shorter than most people's as well, so not sure if that makes things harder or easier. Also, despite having a decent ass & hamstrings I can't squat or DL very much (1RM's on squatting about 350, DL, around 450).
I'd like to develop some sort of routine that addresses my weaknesses. I'll listen to any suggestions, but please don't suggest rack-chins. I've tried them dozens of times and I can not get them to focus even the slightest on my lats. My biceps get hit so hard by them that they cramp up mid-set. I've tried every trick in the book on them and gotten nothing out of them.