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Old 07-14-2007, 05:57 PM   #21
Brandon Enos
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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.
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Old 07-14-2007, 06:15 PM   #22
Allen Yeh
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Location: Charleston, SC
Posts: 4,245
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Originally Posted by Brandon Enos View Post
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.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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