5x5 program for strength gain and fat loss?

[Brandon Enos]

Well Im going off of the kettlebell 5x5 that I used to do, which where generally press, bent-over row, front squat, snatch, abs. But Im willing to bet the template you posted will be better given Ill be lifting much more than I ever would be lifting double kettlebells.

All I have to do is replace the bench with dips and I think that that will be pretty good.

[Allen Yeh]

Originally Posted by Brandon Enos

I guess this info brings forth a couple more questions.

I noticed that whenever the 5x5 on a three day schedule is described, Wednesday (or the second day) is always different exercises than the 1st and 3rd days. Is there a specific reason for this?

Also, could and should squats and deadlifts be done on the same day?

Basically, heres what I have now:

Monday, Wednesday, Friday
A-1: (BB) Military Press – 5x5
A-2: (BW) Pull-up – 5x5
B-1: (BB) Back Squat – 5x5
B-2: (BB) Dead Lift – 5x5
C-1: Power Wheel Roll Out – 3x6
C-2: Hanging Knee Raise – 3x10

But depending on the reasoning as to why the different exercises and as to whether or not squats and deads can be done on the same day, I may have to change this.

A true 5 x 5 alternating squats and deadlifts will not be pleasant. I would definitely NOT recommend doing that.

I know it's very hard and I do it too, but try not to get too hung up on the programming/designing part and lose sight of the actual program i.e. paralysis by analysis. Pick something, start doing it for a few weeks, tweak as necessary.

Pick a squat or deadlift variation
Pick a vertical or horizontal press
pick a vertical or horizontal pull
pick an accessory exercise i.e. good mornings, romanian deadlifts, pull throughs....etc

Example: true 5x5
Monday:
A: Squat
B1: standing DB overhead press
B2: weighted chinups
C: cable pull through 3 x 10

Wednesday:
A: rack deadlifts
B1: Barbell rows
B2: weighted dips
C: bulgarian split squat - 3 x 10

Friday
A: squat
B1: military press
B2: weighted pullups
C: romanian deadlift - 3 x 10

Monday
A: Deadlift...etc




What seems easy on paper is usually not so easy. Dan Johns OLAD seemed like cake to me at first glance....yeah ok 1 month later....ouch. Especially if you add the jump squats and clapping pushups.