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Old 03-15-2010, 12:43 PM   #12
CoopDawg
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Quote:
Originally Posted by BendtheBar View Post
Just laying this out to make sure we have it nailed down:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 5x5
Barbell rows 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Overall, It's a solid approach. My first concern is the leg press. There is a strong chance you will over-work your quads/legs doing 6 heavy leg exercises per week.

I would alternate Front Squats and Leg Press from workout to workout, so your leg workouts look like this:

Workout A - Squats 5x5
Workout B - Front Squats 5x5
Workout A - Squats 5x5
Workout B - Leg Press

Another option would be to drop front squats completely and just use leg press. I like the inclusion of front squats though, because they provide more indirect some lower back work, which I think is essential for all athletes. Of course, the squat works the lower back as well, so passing on it is a possibility.

You could also get creative and do a 3x5 for front squats, and then cap off with 2x20 on leg press.

As far as I understand it, Reg Park's 5x5 includes one set at 60% and one at 80%. As follows:

120 x 5
160 x 5
200 x 5
200 x 5
200 x 5

So for front squats, you could do:

120 x 5
160 x 5
200 x 5

...and then do your leg presses.

Now, on to the next concern...lack of overhead pressing. You need strong delts, and should do benches on Workout A, and some form of military press on Workout B...like this:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 3x5
Leg press 2x20
Military press 5x5
Barbell rows 5x5
Wrist curls 2x10
Okay btb I get what you are saying i just need to vary it and make sure i dont overwork my lega and make sure i add some type of overhead presssing. Man i cannot wait to get back in the gym baseball is my life but i tell you as soon as school ends and i start college im gonna be on the weights more than anything. Lol even though im not a beast who can do 500 on deads ***cough btb cough*** I can see why you guys like the gym so much man i miss it so bad lol. BTB i was very impressed in the thread when i saw you deadlift 500 no it was actually over 500 nice job.
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