Aldo's Log.

[Aldo Raine]

10.3 Fullbody

Squats
6x6x120kg

Dumbell row
6x6x40kg

Dumbell bench press
2x6x40kg
2x6x42kg
2x6x44kg

Pull ups
6x10xBw

Flyes
4x10x20kg

Side raises
4x10x12kg

Tricep extension
2x20x40kg

Hammer curl
2x20x30kg

Calve raises
2x20x180kg

Commentaar.
Goed weekend!

[generation_iron]

sterke db bench press fijn wijkend!

[Aldo Raine]

11.1 Fullbody

Squats
5x5x125kg

Dips
5x5xBw+30kg

T-bar row
5x5x115kg

Incline flyes
4x10x16kg

Pull ups
4x10xBw

Military press
4x10x40kg

Commentaar.
Weer terug naar 5x5 gegaan omdat 6x6 eigenlijk gebaseerd is op een korte rust periode zonder te verzwaren. Gewichten prima, alleen de 4x10 oefeningen worden verzwaard de volgende keer. Iets te licht ingezet.

[Aldo Raine]

sterke db bench press fijn wijkend!

Dankjewel GI.

[weslleyy]

Wat zijn jouwn stats nu aldo? En nog steeds mijn gewicht x3 het deadliften? (kon hem niet laten geintje he^^) Nette gewichten trouwens!

[Aldo Raine]

Wat zijn jouwn stats nu aldo? En nog steeds mijn gewicht x3 het deadliften? (kon hem niet laten geintje he^^) Nette gewichten trouwens!

Hehe stiekem vond je hem wel grappig. Ehmm ik hou het niet strikt bij maar ik gok gezien mijn laatste meting dat ik nu rond de 13-14% schommel met een gewicht van 94-95kg en een lengte van 1,83. Een uiteindelijk doel heb ik niet voor ogen maar 100 kg op 10% zou wel wat zijn.

[Aldo Raine]

Reg Park’s 3 Step 5×5 Routine: The Original Size & Strength Workout

If I could time travel, aside from using it to make millions a la Back To The Future Part II, I would pay a visit to my 15 year old self and impart some pearls of wisdom: Get a haircut, stop wanking into a sock, and, most importantly, forget those endless bicep curl and tricep extension repetitions, as they’re not doing anything. Instead – and this goes for all beginners who are taking their first nervous steps into the weight room – start with a well rounded size and strength routine like Reg Park’s 3 Step 5×5 workout. Trust me, a solid routine such as this will do more for your gains in 6 months than that ‘Killer Bicep Pump Workout’ you found in Men’s Health magazine will do in 3 years.

What is 5×5?
The idea behind 5×5 is extremely simple. Each session is a full-body workout where you perform 5 sets of 5 reps on a range of compound movements. The beauty of 5×5 is that it strikes a balance between strength and size protocols. So if you’re looking to gain strength AND slabs of muscle this is the ideal training routine for you. And, realistically, who doesn’t want that combo? It’s like having your balls massaged by Emma Watson while someone else hands you a fat envelope full of cash. (If you’re not looking to get strong and bulky, I have no idea why you’ve come to this website, or got this far into the article for that matter.) Although the principles that underpin this routine were undoubtedly in use before Reg Park, it was the three-time Mr Universe – and perennial GymTalk favourite – who made it famous. Since Reg Park, a number of other athletes and trainers have also championed the principles of this programme and their effectiveness for building size and strength, including Bill Starr and the popular Stronglifts and Madcow routines.

The Reg Park 3 Step 5×5 Workout
Reg Park’s 3 Step 5×5 workout is the original variation and also the most famous.
First published in Park’s 1960 manual ‘Strength & Bulk Training for Weight Lifters & Body Builders‘, it comprises 3 phases of progressive volume and difficulty, with each phase lasting 3 months.
So, if you need help with the Maths, that means the entire cycle will last about 9 months.


Phase 1

Exercise	Sets	Reps
45-degree Back Extension	3	10
Back Squat	5	5
Bench Press	5	5
Deadlift	5	5

Phase 2

Exercise	Sets	Reps
45-degree Back Extension	3-4	10
Front Squat	5	5
Back Squat	5	5
Bench Press	5	5
Military Press	5	5
High Pull	5	5
Deadlift	5	5
Calf Raise	5	25

Phase 3

Exercise	Sets	Reps
45-degree Back Extension	4	10
Front Squat	5	5
Back Squat	5	5
Bench Press	5	5
Bent Over Row	5	5
Deadlift	5	5
Behind-the-neck Press	5	5
Barbell Curl	5	5
Lying Triceps Extension	5	5
Calf Raise	5	20

Notes

Warm Up Sets
What sets Park’s 5×5 routine apart from, say, Bill Star’s or Medhi’s’, is that the first 2 sets of 5 are warm-up sets. For these 2 sets, progressively increase the weight at similar intervals.
So, for example, your 5 sets on Bench Press might look like this: 1 x 50kg, 1 x 75kg, 3 x 100kg.

Progression
Once you can complete that last 3 sets of 5 reps for an exercise, add 2.5-5kg to the bar.
Then just rinse and repeat.

Rest
Phase 1: 3-5 minutes between each set.
Phase 2: 2 minutes between each set.
Phase 3: 2 minutes between each set.

Failure
Park was a strong advocate of not training to failure as he believed this led to frustration and negativity which would hinder other heavy lifts.
So make sure you leave some juice in the tank while working through this routine!

Duration
For each phrase train 3 times per week for 3 months.

Recovery
Reg Park prescribes lots of rest and sleep (at least 8 hours) alongside a diet loaded with full cream milk, red meat, eggs, and protein powders.
Raaaaargh!

Thoughts
I’m a huge advocate of this routine – it’s a simple, proven and ridiculously effective way to gain size and strength. In my view, most beginners today are fed workouts by bodybuilding magazines which, while they might be might effective for a certain demographic, are not really geared towards building a well-rounded, structurally sound physique. This 3 Step 5×5 routine harkens back to an era before steroids flowed like water and bodybuilders trained like strength athletes – and they were all the better because of it! Having blown the trumpet for this routine, there are, however, some issues with it. By the time you hit the phases 2 and 3 the volume of work in each session becomes insanely high.
In Phase 3, for instance, you will be working through 49 sets per session! You will need at least 2 to 3 hours in the gym to get through all of that. These colossal sessions were very common back in the day – indeed guys like Park, Reeves and Grimek used to live in the gym. Unfortunately, most of us are not lucky enough to enjoy a career which involves downing milk and squatting, which means that fitting these monster sessions around your weekly routine can become problematic. It can be done, but it’s certainly a tough gig. I tend to either to split up the routine between 2 smaller sessions or drop down to 3 sets on some of the exercises. And, as a final word of caution, while this routine is not as intense as say GVT or Squats and Milk, the high volume of sets involved still requires your respect, especially if you’re a beginner. I guarantee your CNS will not know what’s hit it!

[Aldo Raine]

Nu even mijn eigen versie ontwikkelen. Phase 3 als uitgangspunt.

[Aldo Raine]

Reg Park 5x5.

Warming up:
Back extensions 4x10
Front squat 2x5

Werksets:
Front squat 3x5
Back squat 5x5
Dumbell bench press 5x5
Bent over row 5x5
(Stiff)(Conv) Deadlift 5x5
Military press 5x5

Optioneel:
Chins close grip (ipv barbell curls) 5x5
Bench close grip (ipv tricep extensions) 5x5
Calf raises 4x10
Weighted crunches/ab wheel 4x10

[Pitje]

Dat gaan 3 heule gure maanden worden! Ik ben erg nieuwsgierig en ga het volgen.

[Aldo Raine]

Dat gaan 3 heule gure maanden worden! Ik ben erg nieuwsgierig en ga het volgen.

Heule gure? Sorry Pitje je hebt hier te maken met een Hollander hehe.

[Pitje]

Als de boodschap maar over komt.

[Aldo Raine]

Als de boodschap maar over komt.

Dat komt het dus niet vandaar mijn vraag.

[Pitje]

Hmmm, guur als in akelig, bar of onaangenaam. Heul als in heel.

Dus voor Hoollanders onder ons, een zware barre pijnlijke training!

[Aldo Raine]

Hmmm, guur als in akelig, bar of onaangenaam. Heul als in heel.

Dus voor Hoollanders onder ons, een zware barre pijnlijke training!

Haha dankjewel duidelijk. Gaat inderdaad pittig worden. Ik ben wel benieuwd.