Hey all, I’ve posted here before and stopped for a while, but during that time I’ve been working out and just started this bastardization of the 5x5 which I tried for a month before (although I guess I changed the exercises in that too lol). It came about from reading of old time strongmen lifting mostly in the 2 rep range, and the fact that I was needing to rest for 5+ minutes between sets to get 5 reps- and while sets 1 and 2 were super easy, the last sets were hard.
I tried doing the recently suggested 2,3,5,2,3,5,2,3 and found it didn’t work much better for me, then tried 2 reps and found it worked great. I added decent weight to everything immediately and have been adding it way faster, and my rest periods are <1 minute between sets. My intensity is enough that I sweat like crazy, but my muscles don’t feel like they’re weaker as I get to my last sets.
So, anyway, the rep scheme is 2 reps for 3-5 work sets at nearly the same weight, with about 5 warmup sets before it. Exception being the overhead squat, cause it definitely feels more like a mobility thing/can’t hold a big enough weight over my head for reps, so it’s more of a 4x5. Alternating days 3x a week each
Goal: Get really really strong
BB Overhead Squat
DB Bulgarian Split Squat - tbh, I haven’t done these yet, because I hate them.
1 arm DB Lift - Alright, maybe this has a real name, but with a DB hanging at my side, I pull it up/back, lifting it up towards my shoulder.
1 arm Dip (machine)
BB Stiff Leg Deadlift
1A cable pulldown
1A DB Overhead Press
I’m doing 1 arm stuff right now, because my left arm is far weaker than my right, by like 30lbs on all lifts. I can strict military press a weight with my right arm I struggle to 1 rep max with a crazy push (jump) press. I think that should probably be addressed.
Here is an example, what I did today:
warmup/dynamic stretching/leg swings
SL Deadlift 40x5, 110x5, 130x3, 160x3, 180x2, 200x2, 220x2,2,2
1 Arm Pulldown 50x10, 60x2, 70x2, 80x2, 90x3,2,2
1 Arm DB Overhead Press 20x10, 25x5, 30x2, 35x2,3,4
I’m definitely feeling that some olympic lifts are needed in the program in the near future.