5x5 and...?

[lyorn]

I'm currently doing 5x5:
Workout A: 5x5 squats, 5x5 bench presses, 5x5 barbell rows
Workout B: 5x5 squats, 5x5 overhead lifts, 1x5 deadlifts
(yes, my shoulder is much better ;-) ).

I wanted something simple, straightforward, and strength-focussed this winter, because I felt mentally exhausted -- not up to my usual programs that tend to be more complex and focussed on core and coordination. Doing fine so far.

But the workouts barely take 20 or 30 minutes. They are sufficiently challenging physically (and let's not talk about mentally, it was a hard year), but I feel there should be something else I should be doing?

I'm still not able to do a pull-up or push-up, otherwise I would be considering those. I have access to a good, if somewhat crowded gym.

Is there something like a simple ten-to-fifteen minute add-on program that would fill some gaps that might exist?

Comments

[yarngeek]

I do something similar, but I tack on an 8-interval core sequence at the end. My current sequence: leg lift, russian twist, reverse crunch, crunch, bridge, superdog, side crunch, side crunch.

Or if a pushup/pullup is your goal, I'm a huge fan of the assisted pullup/progressive pushup. (Caveat: I still can't do either.) When I still had access to a gym, I used the smith machine to work on my pushup.

[lyorn]

Hi,

thank you for your answer, and sorry for replying so late!

I am not quite comfortable with crunches, I suspect very bad form on my part, as they are risky to my neck and back :-/

I got up to one real chin-up two summers ago, with a combination of lat pulldowns and reverse chin-ups. Didn't manage to keep it, though...

[rydra_wong]

Hrm. FWIW, the bench press will help you work towards a push-up.

Pull-ups -- it's nice if your gym has an assisted pull-up machine or bands to let you do assisted pull-ups, but the rows will be helping with pull strength, even if it's not at quite the same angle.

You could maybe add a core exercise like a plank if you feel like it (which would also help working towards push-ups), but your core will be getting worked to some degree during the big lifts (e.g. the squats).

But a) I'm not seeing any glaring gaps, and b) if it already feels sufficiently physically challenging, don't add anything.

Or at least don't add any more intense strength work.

If you feel like adding something, you could maybe play with adding some dynamic mobility stuff to your warm-up, and/or yoga stretches to your cool-down. Those would help with mobility and general physical condition without being strenuous or draining in the same way the workouts proper are.

But basically, if simple and straightforward is what you want and that's working for you, keep it simple and straightforward! It doesn't matter if the programs are "only" 20-30 minutes, if you're lifting hard. If you're left with spare physical and mental energy at the end and still want to move, then it makes sense to think about adding things.

[lyorn]

Thank you for your answer!

No assisted pull ups, unfortunatly.

I've put in some dynamic warm-ups (including a few inchworms), and ten minutes or so of stretching at the end.

You are right that it's "enough", in a way -- I can hardly walk down the stairs after a workout. A closer look at the type of the leftover energy makes it seem most suited for metabolical work. Bicycling and swimming have given me high endurance compared to my strength, the lifts are not enough to work up a sweat. So now I'm experimenting with dumbbell swings (no kettlebells, alas) when the gym is not too crowded (and I feel sufficiently alert), some intervall running otherwise, or swiss ball jacknives, as a nod towards core training (I am really familiar and comfortable with those). Not really a solid pattern yet, but hopefully getting there.

From a strength aspect, the 5x5 workouts are amazing!

[daedala]

I basically agree with what Rydra said, and mobility/stretching/foam rolling is awesome, but there's a caveat. Sometimes, if I work out but don't do enough volume,* I feel all antsy for a couple of days. I'd also start screwing up stuff at work. That would happen on upper-body days at my gym (they don't usually program splits, but they were for a few weeks there) when I was otherwise doing heavy volume. It was pretty uncomfortable, so finally I said "fuck it" and started doing extra work to make up the volume, and lo I felt much better. But I think that only applies if you're used to doing lots of volume.

*Volume = sets x reps x weight. My gym has software that adds it up magically for us. It's kind of a rough measure -- the same weight will feel very different with different lifts! -- but it's been really helpful for me. For example, I know my back will get achey after 3,500 lbs of kettlebell swings, regardless of whether it's 200 with the 20 lb bell or 80 with the 44 lb bell.

Oh, and I found this neat rule of thumb for pushups: about 20 incline pushups to a platform at waist height will get you to doing pushups to a platform at knee height. And 20 of those will get you to doing floor push ups. (Source) This seems about right to me.

[lyorn]

Thank you for your reply!

"Volume" feels like a good way of putting it, although to match the "something is missing" that I feel, I would not factor in weight (depends very much on type of exercise) but number of exercises. With my usual programs, I got to about 320 to 360 counting sets x reps x exercises, now it's 60 to 75. :-o

I've listed in my reply to Rydra what I am adding for now, to get more "have burned energy!" satisfaction than with the 5x5 alone.