lyorn (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
lyorn) wrote in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png)
lifting_heavy_things2014-12-12 08:08 pm
lyorn) wrote in lifting_heavy_things2014-12-12 08:08 pm
5x5 and...?
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?
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?
no subject
"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.