Found this on another site:
Excerpts from -
by Pavel Tsatsouline
Dragon Door Publications
Copyright 2005 Power by Pavel, Inc.
MIND OVER MUSCLE:
THE 5X5X5 PROGRAM
- Select 5 basic exercises for your whole body.
- Perform all of them 5 days a week, M-F
- Do only one work set per exercise, leaving a couple of reps in the
- Focus on staying tight, power breathing, and the perfect groove.
- Taper in week 4, peak your 1RM in week 5, and switch to a different
type of routine
Select five basic exercises for your whole body, for instance, the
three powerlifts, pullups, and dumbbell side bends. Or
clean-and-presses, deadlifts, dips, barbell curls, and Janda situps.
You get the idea.
Perform all of them five days a week, Monday through Friday. Do only
one work set of five per exercise. It will feel very odd to wrap up a
workout when you still feel so good, but that is the way neural
training is. Steve Justa, a supremely strong and muscular man, once
said, “You should feel stronger at the end of every workout.”
The weight is ideal if you have managed it with a couple of reps to
spare. To establish that perfect poundage start every workout with a
couple of lighter singles. For instance, yesterday you squatted 300x5
and felt that you could have done 300x7. Today squat 225xl, 255xl, and
275xl. The feel of 275 should tell you whether you should stay with
300, go up, or go down. And don’t sweat it too hard if you do not hit
it right, occasional easier and harder sets will do you good by
introducing more variety. The usual 5x5x5 pattern is a very strong
start on Monday, a PR on Tuesday, Wednesday could go either way.
Thursday and Friday are downhill as fatigue builds up. By Monday you
will be rested and ready to smash new records.
Powerlifters and weight lifters have learned the hard way that trying
to continuously go up does not work. Through trial and error, they
have figured out that if one takes it easy for a week, after three
weeks of hard training, week five will be awesome. So unload in week
four. Use this simple technique: work up in singles to establish the
poundage for your usual set of five, then do only three reps with it.
In week five work up to a comfortable single on Monday. That means
whatever you can put up without getting psyched up, usually in the
ballpark of 90% 1RM. Russians call this poundage ‘the training max’
and Bulgarians lift it daily. Your Monday deadlift workout might be
315xl, 365xl, 385xl, 405xl.
Go for a max single on Tuesday. Repeat his Monday ramp-up and finish
it with a new PR or PRs. The lifter in the above example would pull
425xl, possibly 435xl, and, if he feels unstop pable, 445xl.
The Muscle Taper and Peak
- Do a triple with the weight you would have normally used for a set
of 5 in week 4.
- In week 5 work up to a comfortable, around 90% 1 RM, single on
Monday and Max on Tuesday.
- Take the rest of the week off and switch to a different type of
routine the week after.