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5 x 5 strength training program

Old 10-30-08, 03:15 PM
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hanshun
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5 x 5 strength training program

I just started a 5x5 program, its three times a week alternating between a and b workouts. A is squats, bench, invert rows, push ups, abs. B is squat, overhead press, deadlift, pull/chin up, prone bidges. 5 sets of 5 reps with adding weight each time. I'm adding this to my other workouts, 2 swim, 2 run, 2 bike a week. I was reading the program and they really advise against doing much cardio, I was wondering if anyone else has used this program and what their thoughts are on it, if I should add my tri workouts to it or ditch this program and do something else. I am 6'6" and 190 lbs, I'd like to add a little mass to my upper body and really work on my core during winter. I would hate to cut the running/biking/swimming as I think the 2 a week is pretty low as is. I'm very proud of my ability to run longer distances (longer distances to me, ie 5-10 miles). My swim has just started to get a lot faster, under 1:30 per 100. My bike has gotten a lot faster since I got a proper bike, shoes, and started training with a friend from class. Like I say I would hate to loose any of the progress that I have made, but I do want to add mass to my upper body and work on getting a defined six pack
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Old 11-03-08, 04:04 PM
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trisaiah
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I may have some advice, but first I'm curious: where did you get this program from? It looks really similar to a program by Mike Mejia called "Scrawny to Brawny," but there are some differences which I think are problematic.
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Old 11-22-08, 04:02 AM
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R400Cannon
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It's a great program to add strength to your overall fitness. After doing the program for 2-3 months, go back to your normal routines of cycle, run, swim. People who don't cross train are only hurting themselves in overall fitness. CrossFit is a great overall fitness method that will keep anyone in great shape. I use CrossFit as my main source of fitness and then dabble in specific areas of specialization for enhancement.

Make sure you keep a journal of your progress, and email me with any any questions.

All the best,
Jeff
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Old 11-22-08, 10:26 AM
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hanshun
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thanks for the response, because of work and school and its the winter time, I decided to focus on lifting for the next couple months and bulk up a little. Then when tri season comes around I'll get back to running, biking, and swimming and cut some weight. The program has been going awesome, I started out struggling to bench 135 and I just put up 175 today pretty easily after doing my 5 x 5 sets
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Old 11-23-08, 11:45 AM
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itri-45
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Originally Posted by hanshun View Post
I was reading the program and they really advise against doing much cardio, I was wondering if anyone else has used this program and what their thoughts are on it, if I should add my tri workouts to it or ditch this program and do something else.
Off season is the time to build a strong base so I don't like the advice of not doing much cardio.
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Old 11-23-08, 04:22 PM
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hanshun
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I've put my main focus on lifting right now, but I still get in 2 workouts a week of swim/bike/run just nothing intense, more base training/distance with a low hr.
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