compound movement strength routine!

[mattcanning99]

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]

 

[Mesofreaky]

Dang you Matt, everywhere I go these days you're spreading my junk. Oh yeah that email won't work it will if you just wanna put me on MSN messenger and IM me but for some reason(prolly cause I never use it) email won't work. Its not really periodized due to misleading info my former strength coach gave me I though it was but its really basically the most effective form of progressive overload there is. By training in the five rep range you usually stay out of the 90% of your 1rm range, which is important because training in this range over time can lead to neuromuscular overtraining and loss if coordination, Also the light days help you to recover and work on bar speed. Assisstance work is the cornerstone, matt uses close grip I use inclines, I started inclining 120 3x8 when me flat bench max was 215 when I stopped the program( I stopped at week 6 due to illness ) I was inclining 165 3x8, my max was 245 by that time. I have doubts about it working for the 11 weeks, matts my guinea pig though so maybe he'll prove that it can go that long. I liked the result nothin major just slow and steady you can get about a minmum of 5 lbs a week consistently if you are allready benching around 200 lbs. It is also not a thing for beginners it would be better if you had some base to start with, the jumps are also to extreme if you are an advanced lifter, so I would only reccomend it for an intermediate level lifter.