Monday – Heavy Day

• Powercleans – 5 sets of 5
• Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
• Squat – 5 sets of 5 1×10 weight from 3rd set

set 1 35% of target set 2 70% … Read more

Monday – Heavy Day

• Powercleans – 5 sets of 5
• Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
• Squat – 5 sets of 5 1×10 weight from 3rd set.

Set 1 35% of target set 2 70% of target set 3 80% … Read more

Monday (Heavy Day – > 85%)

• Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
• Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
• Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light… Read more

Monday:

• Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
• Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
• Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Wednesday:

• Bench press, 5 X 5 (35%,

Monday – Heavy Day

• Powerclean – 5 sets of 5
• Bench – 5 sets of 5
• Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each… Read more

From the Article “The Forgotten Factor: Strength” in Robert Kennedy’s REPS! Magazine, Winter 2006 Edition, Page 104.

Monday (Heavy Day)

• Back Squats: 5 x 5 ramping to limit
• Bench Press: 5 x 5 ramping to limit
• Deadlifts:

Monday – Heavy Day

• Squat – 5 sets of 5
• Bench – 5 sets of 5
• Barbell Row or Powerclean – 5 sets of 5
• Weighted hyperextensions – 2 sets
• Weighted sit-ups – 4 sets

On Monday, the weight for each lift is increased on each set of 5, from… Read more