"In my opinion, the best program for a wide range of athletes, from beginners to elite level athletes, women, men, anyone....
The 5X5:
Monday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)
Friday:
Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)"
Okay, just one question.. on friday i have been doing the squats working up to a max, the bench working up to a max, and the rows working up to a max, but as it says here it should be same weight for 5x5 on benching and rowing.. should i change what i have been doing for the passed 3 weeks? thanks.  |