MAX BENCH = 205 FOR 5

MAX SQUAT = 215 FOR 5 (TALL AND BAD KNEE SYNDROME TOO I GUESS

MAX ROW = 185 FOR 5

MAX DEAD = 315 FOR 2

M:

Squat 5x5..............165...........185...........200.. .........210

Bench 1x5..............180............195............205 .........215

Row 1x5 ................155.............165...........175. ..........185..

INSTRUCTIONS:

Squat 5x5you are warming up and then using the weight provided for 5 sets of 5 (all sets done with the target weight)

Bench 1x5you are performing a pyramid of 5 sets of 5. In each set the weight will move progressively upward. The target weight listed is the weight for your top set (this is what matters - the pyramid is just there to give you extra volume). So for Wk1 your top set is 180 for 5 so you might do 135x5, 145x5, 155x5, 165x5, and then the target of 180x5.

Row 1x5- see bench above and adjust target weight to chart and figure a comparable pyramid scheme.

W:......................Wk1............Wk2........ ...Wk3...........Wk4

Squat 5x5 ............140.............160...........170..... ......175....

Deadlift 5x5 .........225..............255...........275....... ...295........

Military 5x5

Pullups 5x5

INSTRUCTIONS:

This should be self explanatory - look at the Monday Squat 5x5. It's exactly the same idea for the deadlift, military, and pullups (don't need to be nuts with pullups just add weight via a dumbell if you can do tons of them). The dead was largely a guesstimate. Take 15% off the squat weight used on Monday now do 5x5 with it - I just multiplied the Monday squat by 0.85 and rounded off the number.

F:......................Wk1............Wk2........ ...Wk3...........Wk4

Squat 1x5..............185...........200...........215.. .........225

Bench 5x5..............165............175............185 .........195

Row 5x5 ................165.............175...........185. ..........195..

INSTRUCTIONS

Squat 1x5you are performing a pyramid of 5 sets of 5. In each set the weight will move progressively upward. The target weight listed is the weight for your top set (this is what matters - the pyramid is just there to give you extra volume). So for Wk1 your top set is 185 for 5 so you might do 135x5, 150x5, 165x5, 175x5, and then the target of 185x5.

Bench 5x5you are warming up and then using the weight provided for 5 sets of 5 (all sets done with the target weight)

Row 5x5- see bench above and adjust target weight to chart

NOTES:

1) If you fail to get the desired sets/reps - keep the weight the same for the next week.

2) You can adjust future targets based on your success or trouble in earlier weeks. Always keep a mind to what's coming. Weights in week 3 should be very hard but managable the first time you go through this program. Weights in week 4 are a stretch above that and failure may occure.

WEEK 5 AND ON:

So week 5 the weights stay the same but where you are doing 5x5 it is no 3x3 (a single target working set weight for 3 sets of 3) and where it is 1x5 it is now 1x3 (a pyramid of 3 sets culminating in a target top set of 3 - note: during the intensity phase the pyramid structure is not as essential, just get warm up and get to your target weight). Drop the Wednesday squats. The weights for week 5 are the same as week 4. You'll have to figure new targets for your record weeks based upon how you did in the volume phase. Put these targets out at weeks 8/9 and then back into numbers for weeks 6/7. Just select weights that are between week 5 and your record weeks of 8/9 and put them in for 6/7 so you get a ramping similar to the charts above (it may be more compact though but the idea is that the weight moves up each week). You can take extra days of rest as needed or decrease volume as needed.