5x5 IDEA/MODIFICATION

Okay so this is my thought:

I want to keep doing my 5x5 for my squat and bench because I it is defiantly working well.

Now what I want to modify is two things:
1. My Dead Lift.
2. Addition of Isolation Days

Here is my idea for number 1:
Can I do a partial deadlift, i.e. off the safety bars on the squat rack? This is because my hams are way too tight to go all the way to the floor.

Here is the idea for number 2:
Can I do my 5x5 for bench, chest, and military press on Monday, Wednesday, Friday and do isolation exercise for Back on Tuesday and Arms on Thursday?

Thanks for the input.

PRION

i do partial deads 3 out of 4 workouts. (i do full deads every 4th workout)
overall looks good but, it's kinda confussing...isolation for back? 2 seperate back workouts? or are you doing deads with legs?

No you misread, Back on Tuesday and Arms on Thursday. The 5x5 program doesn't necessarily have a "leg day." So I just do squats Mon, Wed, Fri in a 5x5 type program.

Also, will dead lifts work if I place the bar on the safety pegs on the squat rack so I don't have to go all the way down (tight hams).

https://www.joeskopec.com/five.html

The 5x5 is a power lifting exercise, I would only be doing one body part a week.

i go a little lower than the fixed pegs on a squat rack. i go to where the bar hits me about 2-3 inche below the knee cap.

If your hammies are too tight to get down to the floor for a dl, you better start stretchin or you're gonna end up with some major problems man. The rest of it looks pretty solid, I know of alot of people who've gotten good results from the 5x5 deal. IMO, though your assisstance exercises should be done for higher reps and just keepin the compound movements in the 5 rep range. This way you avoid too much stress on the joints.

Quote:

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Originally Posted by kite

If your hammies are too tight to get down to the floor for a dl, you better start stretchin or you're gonna end up with some major problems man. The rest of it looks pretty solid, I know of alot of people who've gotten good results from the 5x5 deal. IMO, though your assisstance exercises should be done for higher reps and just keepin the compound movements in the 5 rep range. This way you avoid too much stress on the joints.

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Awesome. I am working on the hammies. My assistance exercises (Tuesday/Thursday) are usually 8 reps x 3-4 sets and about 3-4 exercises per group.

1. rack pulls. i see no problem with that. i haven't done full range deads in a while, i just set the pins as low as they'll go for deads. my gym doesn't have a weight jack, so it also makes it easier to load/unload the plates. you can vary it a lot more too in regards to pin placement. you can go as high as a few inches above the knee (to completley take any leg drive out) or as low as a few inches below the knee, to add a little leg drive.

2. i think that's fine, as long as your body doesn't tell you otherwise, i say go for it.

Quote:

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Originally Posted by a-bomb83

1. rack pulls. i see no problem with that. i haven't done full range deads in a while, i just set the pins as low as they'll go for deads. my gym doesn't have a weight jack, so it also makes it easier to load/unload the plates. you can vary it a lot more too in regards to pin placement. you can go as high as a few inches above the knee (to completley take any leg drive out) or as low as a few inches below the knee, to add a little leg drive.

2. i think that's fine, as long as your body doesn't tell you otherwise, i say go for it.

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Good stuff!