Recommend a sixth exercise
 

Right now I'm doing 5x5 workouts of 3 exercises every other day but I want a new exercise for Day 2. Obviously I'd like to hit any major muscles I'm missing, and an explanation of why it would fit in well would be great. [img]/images/graemlins/tongue.gif[/img]

Day 1

Squat 5x5
Bench Press 5x5
Standing Military Press 5x5

Day 2

Deadlift 5x5
Pullups 5x5
??? 5x5

The next Day 2 is Sunday.

Re: Recommend a sixth exercise
 

I'd add in stiff leg deadlift to bent over barbell row.

The stiff leg deadlift portion should work your hamstrings, lower back, and glutes, which is important because if you overdevelop your quads without strengthening your hamstrings you could pull one easily.

The bent over barbell row will keep working your lower back, as well as lats, middle back, and biceps.

Everybody is different, but for me pullups alone is not enough to really fatigue my back, especially with only 5 sets.

The motion is basically:

With an overhand grip pick up the barbell, hands slightly wider than shoulder width. With knees straight, but not locked, slowly lower the weight as low as you can while still keeping your back straight (but not arched). To do this properly your butt will need to stick out. At the bottom with your torso almost parallel to the floor perform a row slowly and controlled, thinking about pulling your elbows behind you. Lower the weight and slowly stand back up straight, focusing on pulling with your hamstrings as much as possible.

Re: Recommend a sixth exercise
 

looks like you should add bent over rows

Re: Recommend a sixth exercise
 

i would swap pullups for bench press and add rows on day 2

Re: Recommend a sixth exercise
 

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Day 1

Squat 5x5
Bench Press 5x5
Standing Military Press 5x5

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That's a lot of pressing.

On day 2 you could squat (heavy or light). Or pull light (pull-ups/chin-ups, cleans, clean pulls)?

Just tossing stuff out there?

Re: Recommend a sixth exercise
 

Grip/forearm work. This helps a lot in deadlifting, so you don't have to quit your sets early or use straps. Plus, a good grip has a good pay-off in all kinds of sports, or even just doing general life stuff. Do grippers, sledgehammer levering, pinch-gripping if you like, whatever. Those are basically strength-oriented routines, but you should be able to add a surprising amount of mass for an emphasis that really is not about mass at all. Your watchband might go from loose to tight, for instance, even though it's only tendons down there.

Re: Recommend a sixth exercise
 

[ QUOTE ]
i would swap pullups for bench press and add rows on day 2

[/ QUOTE ]

i like this the best...this will give you a push and a pull on both days...your tris are getting hit really hard on day 1, but bi's are getting nothing...make this switch and you get a full body + back/bi pull + chest/tri push on each day...