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

[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.