Read an article about Faleevs Russian method of powerlifting and decided to try it out. The program relies on only doing the 3 main lifts, one lift a day and nothing more.
Mond: Heavy squat
Tu: Heavy bench
Fri: light bench
Sat: light squat
From monday to Thursday you do heavy days 5x5 and on Friday and Saturday you do 4x5 80% from your heavy workout. If you manage to get all 25 reps in your workout, then next week you add 5kilos and try to get 5x5 again.
The idea behind this program is simplicity and that you should not waiste your energy on accessory moves since they drain away your energy no matter how light they are.
After the main move you do startic stretches and hit the showers. Thats it!
My current stats:
31years, 120kg, 187cm, chubby.
Squat: 200kg with belt
Deadlift 220 without belt.
I’ve cleaned all my diet from junk and alcohol and I intend to do walking 10-20km a week to raise my condition without it effecting my main workouts.
All comments and help is more than welcomed.