Some vague thoughts on starting to periodise my training

[Iain]

Am presently doing 5x5 on the following:

Mon -
Deadlifts
Bench
Bent-over row or seated row
Leg press

Fri -
barbell hack squats or front squats
Pull-ups
Military press
Dips

(If I'm honest that is the basic structure, it is liable to change)

Was thinking about moving to one week on 5x5 and then the next on 1 (or 2) x 10-12. (is this even periodisation - just seems like the right word)

Basic early thoughts. As it stands 5x5 on those exercises is kicking my ass and on some of them I am still working up to 5 sets (bench as it is my weakest exercise) So was thinking in a few weeks I would shift over to something else, I like 5x5 and would like to keep doing it but I feel it may be very hard on my body in the longer run.

Any thoughts?

p.s Anybody do barbell hack squats? My problem with them is that the gym doesn't have enough 10kg plates and 20kg plates don't allow little short me to go down low enough. Was thinking about standing on a little platform the gym has that would allow the plates to pass it and me to go lower. Am I asking for trouble?

[DaRkAnGel]

Originally Posted by Iain

Am presently doing 5x5 on the following:

Mon -
Deadlifts
Bench
Bent-over row or seated row
Leg press

Fri -
barbell hack squats or front squats
Pull-ups
Military press
Dips

(If I'm honest that is the basic structure, it is liable to change)

Was thinking about moving to one week on 5x5 and then the next on 1 (or 2) x 10-12. (is this even periodisation - just seems like the right word)

Basic early thoughts. As it stands 5x5 on those exercises is kicking my ass and on some of them I am still working up to 5 sets (bench as it is my weakest exercise) So was thinking in a few weeks I would shift over to something else, I like 5x5 and would like to keep doing it but I feel it may be very hard on my body in the longer run.

Any thoughts?

p.s Anybody do barbell hack squats? My problem with them is that the gym doesn't have enough 10kg plates and 20kg plates don't allow little short me to go down low enough. Was thinking about standing on a little platform the gym has that would allow the plates to pass it and me to go lower. Am I asking for trouble?

Grouping deadlift and bench isn't all too smart. Also, how come the routine is split up into only 2 days. 5 x 5 is supposed to be split up into a 4 day powerlifting type routine ie: Monday - Bench Wednesday - Squat Friday - Deadlift Saturday - Assistance

I am not really sure about your next question, but anything that mixes flexibility and weightlifting i usually try to stay away from(besides good mornings).

Here is a sample(my) 5x5 routine during the loading phase:

Monday(Bench):
Bench 5 x 5 85%
Clean and Jerk 8 x 1 90-100%
Close Grip Bench 3 x 8 80%
Wednesday(Squats):
Back Squats 5x5 85%
Front Squats(from clean) or Stop Squats 5 x 5 85%
Bent Over BB Rows 3 x 8 80%
Friday(Deadlift):
Deadlift 5 x 5 85%
Partial Javorek Complex 3 x 6 85%
Good Mornings 2 x 8 80%
Saturday(Assisted):
Bent Over BB Rows 3 x 8 80%
Straight legged Deadlift 3 x 8 80%
Push Press 3 x 8 85%
Squats 2 x 20 70-75%

[Kyle C]

Whats your goals?

Kc

[Iain]

Kyle

Hi, I have a journal in the relevant section here at DF. It details what I am aiming at and why. Would appreciate your feedback, contributions to my journal are always welcomed.

Dark

Yeah, you're right. I can't afford 4 days a week and until recently not able to afford 3 days but that has changed as of tomorrow.

Been reading about Max-OT and decided that I can't follow it, but have decided that the core philosophy is in line with my approach - keep it reasonably simple.

So have been thinking about doing the following split

Mon - Legs and shoulders (gives tri's max recovery before Fri)
Weds - back and bi's
Fri - Chest and ?

Do I need another group on Friday? The other thought I had was

Week 1+2 -> Max-OT style, 2/3 sets 4-6 reps
Week 3 -> cut down to core exercises and 5x5
Week 4+5 -> 2 sets 6-9 reps
Week 6 -> 1 work set 10-12 reps

Then cycle back through. Is there any logic to this or is it just appealing to the part of me that wants to cover as many bases as possible?

Thanks for your input (there is so much to learn)

[DaRkAnGel]

That is basically a linear perioidization routine...

Have a look through my sticky in the newbie area for explanation into periodization, and note that i advocate to use conjugative periodization and not linear periodization.

As for splits, some good splits can be found in my sticky as well.