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young_squatter
New member
I need help to tell me if this is good or not. Also my triceps and shoulders are lagging behind and i think there effecting my bench. So should I add any other assitance work to this or is it good the way it is? Also for the deadlifts how should I do the sets? Should I pyrmaid up to a top set of 5 or do 4 sets of 5?
Also what should my rest between sets be?
Monday: Heavy Day
Full Squats 5x5
Bench Press 5x5
Bent Over Rows 5x5
Sit ups 4 sets
Wed: Light Day
Squat 5x5
Military Press 4x5
Deadlifts 4x5
Sit ups 3 sets
Friday: Medium Day
Squats 4x5 with one triple, back off
Bench 4x5 With one triple, back off
Bent Over Rows 4x5 with one triple
Close grip bench 3x5-8
Triceps and Biceps 3x8 each
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set.
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Military is done using the same scheme, working up to a top set of 5.
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. After the big triple, I will drop back to the weight you used for your 3rd set and try to get eight reps.
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Also what should my rest between sets be?
Monday: Heavy Day
Full Squats 5x5
Bench Press 5x5
Bent Over Rows 5x5
Sit ups 4 sets
Wed: Light Day
Squat 5x5
Military Press 4x5
Deadlifts 4x5
Sit ups 3 sets
Friday: Medium Day
Squats 4x5 with one triple, back off
Bench 4x5 With one triple, back off
Bent Over Rows 4x5 with one triple
Close grip bench 3x5-8
Triceps and Biceps 3x8 each
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set.
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Military is done using the same scheme, working up to a top set of 5.
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. After the big triple, I will drop back to the weight you used for your 3rd set and try to get eight reps.
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