New Basic Training Program

Bigger Stronger Leaner Powerlifting & Strength Sports
1

So after having plateau a lot in the past months im thinking about restarting a tried and true old school program… 5x5 ramping weight (50, 60, 70, 80, 90%) with an A/B setup 3 times a week using 90% as my training max for my 5rm and increasing 5lbs to my training max for upper body and 10lbs to lower body

A
-squat 5x5
-bench 5x5
-rows 5x5
-biceps 3x10

B
-deadlift 5x5
-oh press 5x5
-chins 5x5
-triceps 3x10

Im 175cm and 73kg (naked first thing in the morning) so i need to add some mass too

Current maxes tested some months ago
Ohpress 55kg
Deadlift 140kg
Bench press 84kg
Squat 116kg

with my maxes and currently stats would i benefit from this kind of program or not? I plan to up my lifts to at least by the end of the year
1xbw ohpress
1.5bw bench
2bw squat
2.5bw deadlift

2

Did you have a question?

1 Like
4

Only thing I’d do is add some more horizontal pulling (especially if your tricep work is ‘pushing’) or rear delts- not both, and one ab exercise per day.

5

I do 10 reps of band pull-aparts between sets of oh press and bench to balance… would it be enough?

6

Probably, just keep them shoulders healthy!

7

Totally, thanks for the advice. Just want to make sure this program is well planned and would help to reach my goals of strength/size

8

With those numbers you’d benefit more by doing something like madcow 5x5 or something like a Dan John program

9

Looks decent but 5x5 on pulling movements should be changed. Something like 5x8-15 would likely work better long term

10

I plan to do 5x5 on rows and chins but not maxing on them like the big 4… but maybe i could up the rep range a little… thanks for the help

11

So far ive been using this program for a few weeks and its working good but was just wondering…
After the top 5x5 ramping set (90%) adding a single back-off set of 10 reps at 50 or 60% would benefit in terms of size/strenght gain? It wouldnt be a big change in terms of volume but just wondering if it could help or could possibily affect negatively the program…

12

Which program, madcow?

13

I explained it in the first post… its not exactly madcow