i included some extra work for upperbody because for the weeks that i’m using LOW % for lifts.
mon- DO 5x5 bench
Skull Crushers, straight bar 3 x 10, only last set to failure
Dumbell bench press 2 x 10, only last set close to failure
Shoulder press 4 x 10, NTF
tue- legs
Single-Leg Exercise, 2-3 x 6-8
RDL, 2 x 5-6
Glute-Ham Raise, 3-4 x 6-8
Barbell Row 3 x 8
heavy ab work
WED:off
thru: optional ask mike if u should do another upperbody day.
Speed Bench press 3 reps x 6 sets, 45 TIMED seconds between sets
JM Press 3 x 6, NTF
Tricep Pushdowns 3 x 8, NTF
Dumbell Shoulder press 3 x 8 OR lateral raises, NTF
Pull-ups
friday:
Deadlift ME
Good Mornings, 2 x 5-6
Glute-Ham Raise, 3-4 x 6-8
Single-Leg Exercise, 2-3 x 6-8
Heavy Core Work
On the week of high percentage on the 5x5 bench do:
mon:bench
tues: leg
wed:off
fri:
Deadlift ME
Good Mornings, 2 x 5-6
Single-Leg Exercise, 2-3 x 6-8
Barbell Row 3 x 8
chin ups
Maybe if you posted a question or what the purpose of the post was, there would be some more replies.
Simply posting a program is about as useful as me saying “I like jumping on cats” and leaving it at that.
WHY do I like jumping on cats, WHAT are my goals for jumping on cats, and what is my past history of jumping on cats. How big are the cats, how much do I weigh?
[quote]Matgic wrote:
Maybe if you posted a question or what the purpose of the post was, there would be some more replies.
Simply posting a program is about as useful as me saying “I like jumping on cats” and leaving it at that.
WHY do I like jumping on cats, WHAT are my goals for jumping on cats, and what is my past history of jumping on cats. How big are the cats, how much do I weigh?
is it okay to have an extra upperbody day. for the 5x5. mike said u should have 1 per week that is the 5x5 workout. but i’m doing extra upperbody day on the week of low %.
