The ol’ starr 5 x 5 you can’t go wrong…unless you start adding shit to it and bollocks it all up.
Heavy Day: Work yourself up to one heavy set.
Light Day: 80% of the heaviest set on Heavy Day.
Medium Day: 90% of the heaviest set on Heavy Day.
Monday, heavy day:
squat: 5 x 135, 5 x 165, 5 x 185, 5 x 205, 5 x 225
bench press: 5 x 135, 5 x 155, 5 x 175, 5 x 190, 5 x 200
power clean: 5 x 115, 5 x 135, 5 x 145, 5 x 155, 5 x 165
Wednesday, light day:
squat: 5 x 135, 5 x 150, 5 x 160, 5 x 170, 5 x 180
bench press: 5 x 135, 5 x 135, 5 x 145, 5 x 155, 5 x 160
power clean: 5 x 115, 5 x 115, 5 x 115, 5 x 125, 5 x 135
Friday, medium day:
squat: 5 x 135, 5 x 155, 5 x 175, 5 x 190, 5 x 205
bench press: 5 x 135, 5 x 150, 5 x 160, 5 x 170, 5 x 180
power clean: 5 x 115, 5 x 125, 5 x 135, 5 x 145, 5 x 150
*Weekly increase. This routine would be nothing if you didnï¿½??t make progress. The goal here is to increase the poundage on each heavy day, and derive the poundages on medium and light day from this heavy day.If you have substituted certain exercises, it is not always possible to derive the correct weight from the heavy day, as you do another exercise. In that case, you could just improve the poundage of the same day the week before. General rule: only increase the weight when you successfully did all the planned sets and reps the previous week.
Substitution of exercises:
Overhead Presses. These can replace the bench press on a light day or medium day, as they are less stressful to the shoulder girdle. Behind the neck presses would be done on light day and military presses on medium day.
Incline Bench Presses. Similar to the overhead presses, we can replace the bench press with incline press on medium day.
Front Squats. Because lighter loads are used compared to the back squat, Front Squats would replace back squats on light day
High Pulls. A good replacement for power cleans on heavy or medium days. It works the same muscles as the power clean, but has some advantages. There is no stress on the wrists and more weight can be used. Doing the power clean on light day is still recommended to keep the form which you have developed. Just like power shrugs, this exercise is more advanced.
(I personally use deadlift in place of power cleans on heavy day, rows/shrugs on medium day, and good mornings on light day. I also substitute box squats for regular.)
I’ve been doing this for over a month and I’ve never experienced anything remotely as effective as this. Weekly strength increases whereas once I was stalled, and good size/weight increase from around 200 lbs to 206-208 lbs with the same 33 inch waist. Am I watching what I eat? Helllll no. Protein 1 gram per what?! Hellll no. Does it seem to matter? Hellll no. Granted, I’m not eating snickers bars or grilled cheese all day long, but I’m just eating like a normal person and it doesn’t seem to be holding me back.