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Old 08-25-2011, 09:13 AM   #7
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Training Exp: 20+ years
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Quote:
Originally Posted by SeventySeven View Post
5RM Tests
Squat
225x5-last rep was reallt shady im going to go with
215x5
Deadlift
235x3-grip fail
235x5-alternated grip
Bench
115x5 shady form think im better starting
95x5
Row
105x5
OHP
95x3
Let's see. Squats. Start at:

Week 1
Squat Volume - 110 x 5 (60%), 145 x 5 (80%), 180 x 3 sets x 5 reps
Squat Heavy - 105 x 5, 125 x 5, 145 x 5, 165 x 5, 185 x 5

Week 2
Squat Volume - 110 x 5 (60%), 150 x 5 (80%), 185 x 3 sets x 5 reps
Squat Heavy - 110 x 5, 130 x 5, 150 x 5, 170 x 5, 190 x 5

Week 3
Squat Volume - 115 x 5 (60%), 150 x 5 (80%), 190 x 3 sets x 5 reps
Squat Heavy - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5

The heavy day is a bit easier except for the heavier 5RM set.

Deadlift. Start at:

Week 1
Squat Volume - 115 x 5 (60%), 150 x 5 (80%), 190 x 3 sets x 5 reps
Squat Heavy - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5

Once you gain about 40-50 pounds on these I would make the steps 25 pounds.

Bench Press. Start at:

Week 1
Squat Volume - 55 x 5 (60%), 75 x 5 (80%), 95 x 3 sets x 5 reps
Squat Heavy - 60 x 5, 70 x 5, 80 x 5, 90 x 5, 100 x 5

Once you add 30 pounds on bench make the jumps 15 pounds.

OHPs + BB Rows...just do a straight ramped 60-80-100 and add 5 pounds every week. OHP start with 65 x 3 sets x 5 reps. BB Rows start with 85 x 3 sets x 5 reps.
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