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[NOTE: I posted this in the Weight Lifting forum first and got one response, so I'm trying it in this forum]
I have my first PL competition coming up the first weekend in December and I'm trying to get myself ready to peak. I've been doing the 5x5 since April with GREAT results, but I'm going to be going heavier now that the competition is getting closer.
My current maxes with NO equipment (no belt, shirt, suit, wraps) are:
Bench - 310
Squat - 335
Deadlift - 405 (I know I can get more, but I was really tired on max DL day - I think 430 is really closer to my 1RM)
I've also managed to cut my weight to right at 280 while still building strength - I'm watching my diet really close. (I'm wanting to compete in the the 275 weight class so I have a few more pounds to go)
Here is what I have devised on my own to last from next Monday until the last Monday of October. (4 weeks exactly) The order the lifts are in is the order in which I will be doing them.
Thanks in advance for any input!!
Program for Monday, October 2nd – Monday, October 30th (4 weeks)
MONDAY
Bench 5 x 2-3
Set 1 – 70% of 3RM
Set 2 – 80% of 3RM
Set 3 – 90% of 3RM
Set 4 – 100% of 3RM
Set 5 – 2 reps @ 105% of 3RM
The final set’s weight becomes the following Monday’s 3RM.
Squat 5 x 2-3
Same as Bench.
Tricep Extentions 3 x 5-8
Heavy as possible.
WEDNESDAY
Incline Bench 3 x 3-5
Set 1 – 85% of 5RM
Set 2 – 100% of 5RM
Set 3 – 3 reps @ 105% of 5RM
Lat Pull-Downs 3 x 3-5
Heavy as possible.
Deadlift 5 x 2-3
Same as Bench.
Curls 3 x 6-10
Heavy as possible
FRIDAY
Close-grip Bench 3 x 3-5
Same as Incline Bench
Lockouts or Board Presses 3 x 3-5
Same as Incline Bench
Leg Extensions 3 x 3-5
Heavy as possible
Leg Curls 3 x 3-5
Heavy as possible
Standing Calf Raises
3 x 8-12
ABS will be done on Mondays and Wednesdays, with varying exercises
LOWER BACK will be done on Wednesdays and Fridays, with varying exercises
I have my first PL competition coming up the first weekend in December and I'm trying to get myself ready to peak. I've been doing the 5x5 since April with GREAT results, but I'm going to be going heavier now that the competition is getting closer.
My current maxes with NO equipment (no belt, shirt, suit, wraps) are:
Bench - 310
Squat - 335
Deadlift - 405 (I know I can get more, but I was really tired on max DL day - I think 430 is really closer to my 1RM)
I've also managed to cut my weight to right at 280 while still building strength - I'm watching my diet really close. (I'm wanting to compete in the the 275 weight class so I have a few more pounds to go)
Here is what I have devised on my own to last from next Monday until the last Monday of October. (4 weeks exactly) The order the lifts are in is the order in which I will be doing them.
Thanks in advance for any input!!
Program for Monday, October 2nd – Monday, October 30th (4 weeks)
MONDAY
Bench 5 x 2-3
Set 1 – 70% of 3RM
Set 2 – 80% of 3RM
Set 3 – 90% of 3RM
Set 4 – 100% of 3RM
Set 5 – 2 reps @ 105% of 3RM
The final set’s weight becomes the following Monday’s 3RM.
Squat 5 x 2-3
Same as Bench.
Tricep Extentions 3 x 5-8
Heavy as possible.
WEDNESDAY
Incline Bench 3 x 3-5
Set 1 – 85% of 5RM
Set 2 – 100% of 5RM
Set 3 – 3 reps @ 105% of 5RM
Lat Pull-Downs 3 x 3-5
Heavy as possible.
Deadlift 5 x 2-3
Same as Bench.
Curls 3 x 6-10
Heavy as possible
FRIDAY
Close-grip Bench 3 x 3-5
Same as Incline Bench
Lockouts or Board Presses 3 x 3-5
Same as Incline Bench
Leg Extensions 3 x 3-5
Heavy as possible
Leg Curls 3 x 3-5
Heavy as possible
Standing Calf Raises
3 x 8-12
ABS will be done on Mondays and Wednesdays, with varying exercises
LOWER BACK will be done on Wednesdays and Fridays, with varying exercises
