remember to add the workout title as "week 1 day 1" and track your weeks from there..

do your abwork and hyperextensions..

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Here is a program that is kind of similiar to the 5x5,Mark Rippetoe actually advised me to do this when I e-mailed him a few weeks ago.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift/Power Clean 5x3,alternate every workout ''A''

Workout B

3x5 Squat
3x5 Military Press
3x5 Chinups
3x8 Weighted hyperextensions/ Good mornings

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175


You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1

M

Workout A

W

Workout B

F

Workout A

Week 2

M

Workout B

W

Workout A

F

Workout B


Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts. Eventually you won't be able to sustain such progress, and you'll have to get microplates so you can increase by smaller increments. Or you could make them out of chain:

http://davedraper.com/forum/showflat...3/Main/126754/

And eat a lot of food. A whole lot.

It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day.

Whichever you choose to do will yeild good results.

lol.. dude.. abwork is important in all programs dude.. it is detrimental if u want a big squat and DL.. so adding in such an important accesorry work wouldn't hurt.. my seniors encourage this too.. just don't add any kind of useless bs in like lat pulldowns or any crap like that that doesn't contribute to what you are doing..

i know what i'm doing guys.. chill..

Since darklight told me not to add anything to the program, I'll just have to add abwork to my rest days right?

joey, pizzaboy, read joey's post above where he quoted mark rippetoe's program.. read the last 3 paragraphs.. it says there that it's fine to add some assistance work..

and don't worry about doing abwork on rest days.. just do it after all your main lifts like 3 or 4 sets depending on your feel and u can go home..

if u feel u need to do something on rest days, try stretching and some rotator cuff or tendon work.. deep massage if u like..

Sorry... the pic on the first page got me sniggering and laughing. What's that size? AAAAAAA?          

Oi he ashamed already what la you picking on him