The article you are reffering to was not by Poliquin, but rather by the legendary strenght coach Bill Starr. It was based on the 5 x 5 system featured in his book “The Strongest Survive”. That article from MM2K totally changed my life (in regards to weight lifting, anyways). My squat literally went up 100 pounds in 1 year due to squating three times a week! I don’t have the actual article in front of me, that issue is tucked away somewhere in my parent’s besement.
However, as best as I remeber it:
squat 5x5 (around 80% of 1rm, never to failure)
bent over rows 5x5
incline db press or flys 2x20
squat 5x5 (65-70%)
deads or power cleans 5x5
military press 4x6
db curls 2x20
tricep pushdowns 2x20
squat 3x5 80%, 2x3 90%-uses this weight for next monday’s 5x5
incline press 5x5
rows/deads/p.cleans 5x5 (I think, can’t remember)
bb curls 2x20
tri extensions 2x20
- I am not 100% sure about some of the assistence exercises esp. on wed, but I am 100% on m/w/f/ squat routine, mondays whole workout and the 2x20 for arms. I hopes this helps.