Quote:
Originally Posted by SeventySeven
5RM Tests
Squat
225x5last rep was reallt shady im going to go with
215x5
Deadlift
235x3grip fail
235x5alternated 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 4050 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 6080100 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.