It’s officially spring. I wish someone would tell this to winter. Spring has sprung! It snowed today. Albeit very light flurries that didn’t stick around, still it was snow.
My cold weather ranting aside, now that it is a new season I changed my program. I recently started the 5 by 5 program. This program was first introduced to me by my nephew about a year ago. Although at the time I wrote a post about his program, I did not implement it in my training.
In a nut shell the 5 by 5 program:
5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.
5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles.
Although I use Stronglifts as a resource, I also tweaked the program to suit my personal goals. I have completely omitted the dead-lifts and squats, and only use the 5 by 5 for the upper body. This program’s aim is to gain mass and strength, which continues to be my goal for my upper body. I also added some pull up and smith machine body weight back rows in there to replace the squat and deadlift absence. This tweaking makes it not a true, certified 5 by 5 program. Visit stronglifts or this post for more information.
These are the exercises I use in my trexified 5 by 5 rotation on Monday, Wednesdays and Fridays:
I always do the pull-ups with two other exercises. I still do small muscle isolation exercise for biceps and triceps, such as extensions and curls. I love using the TRX suspension ropes to work the biceps and triceps.
Tuesdays and Thursdays are strictly leg days. I find that high repetitions of 15 to 20 with high sets of 4 to 5 work best to keep my legs the way I like them to look, since this is where I tend to accumulate fat. HIIT moves such as jump squats, jump lunges, walking lunges as well as weighted squats and lunges are very effective in keeping the evil saddlebag twins at bay. I also do leg curls, hamstring curls, and calf raises. I tell you this. I have to really work hard to keep these gams in check and to prevent my cankles and baby knees with dimples from returning (no offence, babies.) If I am not too pooped, planks and Russian twists finish my leg days. We are still trying to train for a 5K once the ice is melted from the trail and sidewalk. This will be considered a leg workout on the Tues and Thursday. Why are you so stubborn, Winter?
Saturday and Sunday are my rest days, as well as a little restorative Yoga, rotator cuff work and foam rolling thrown in to get ready and stay injury free for the week ahead. The new routine is feeling good.
Have you started a new program/training? Is it snowing in your neck of the woods?