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mattcanning99
New member
not sure if this is better in the powerlifting forum, or here, so i will post it in both, hopefully, there will be more feedback here:
My friend devised a little periodization based program very basic but looks very effective. well it goes somethin like this.
first you must find your 5 rep max in the lift you want to improve as this program can be applied to most compound lifts especially the core lifts (bench, squat, deadlift) I am using it in bench. ok after you find your five rep max your workouts go somethin like this.
week1
workout one 5x5 85% of your five rep max
workout two 5x5 90%
week2
workout one 5x5 95%
workout two 5x5 90%
week3
workout one 5x5 95%
workout two 5x5 100%
week4
workout one 5x5 95%
workout two 5x5 100%
week5
workout one 5x5 105%
workout two 5x5 100%
wk6
wo 1 105%
wo 2 110%
wk7
wo 1 105%
wo 2 110%
wk8
wo 1 115%
wo 2 110%
wk9
wo 1 115%
wo 2 120%
wk10
wo 1 115%
wo 2 120%
wk11
wo 1 125%
wo 2 re max out
you will also have an assisstance exercise mine for bench is close grip bench. I reccomend a 3x8 rep scheme for the assisstance exercise and dont bother with %s when it comes to these just go heavy, go to failure at 8 and try to progress.
so far i am at week 5 of the workout and 5 weeks ago my 5 rep max (5RM) on bench press was 175...friday i did my 5RM for 5 full sets of 5, yesterday i benched 185 for 5 sets of 5 (tho it was on a smith machine - i will be trying 5 sets of 5 with free weights on friday).
so far this program looks to be working very well...if you want more information on the program, feel free to PM me, or email me at [email protected], or email Russell, the creator of the program at [email protected]
My friend devised a little periodization based program very basic but looks very effective. well it goes somethin like this.
first you must find your 5 rep max in the lift you want to improve as this program can be applied to most compound lifts especially the core lifts (bench, squat, deadlift) I am using it in bench. ok after you find your five rep max your workouts go somethin like this.
week1
workout one 5x5 85% of your five rep max
workout two 5x5 90%
week2
workout one 5x5 95%
workout two 5x5 90%
week3
workout one 5x5 95%
workout two 5x5 100%
week4
workout one 5x5 95%
workout two 5x5 100%
week5
workout one 5x5 105%
workout two 5x5 100%
wk6
wo 1 105%
wo 2 110%
wk7
wo 1 105%
wo 2 110%
wk8
wo 1 115%
wo 2 110%
wk9
wo 1 115%
wo 2 120%
wk10
wo 1 115%
wo 2 120%
wk11
wo 1 125%
wo 2 re max out
you will also have an assisstance exercise mine for bench is close grip bench. I reccomend a 3x8 rep scheme for the assisstance exercise and dont bother with %s when it comes to these just go heavy, go to failure at 8 and try to progress.
so far i am at week 5 of the workout and 5 weeks ago my 5 rep max (5RM) on bench press was 175...friday i did my 5RM for 5 full sets of 5, yesterday i benched 185 for 5 sets of 5 (tho it was on a smith machine - i will be trying 5 sets of 5 with free weights on friday).
so far this program looks to be working very well...if you want more information on the program, feel free to PM me, or email me at [email protected], or email Russell, the creator of the program at [email protected]
