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Old 03-06-2013, 01:13 PM   #1
RobMoriRB
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Default Mori's 7 week 5x5 Program

In this Article of Mori's 7 week 5x5 program, I will break down the routine split and assistance work. For this routine we are going to start at 75% of your 1 rep max(1RM) for all 3 of the major lifts; which also inclueds shoulder press. This routine is split into 4 days during the week. you will be having to bench 2 times a week, one day is 5x5 then the other day is Rep work/Form work. Your Squat and dead lift will be split up.

Sunday: Bench 5x5

Monday: Squat 5x5

Wednesday: Shoulder Press 5x5 Bench 2nd day

Friday: Dead lift 5x5

I chose the following day's because it works with most sport athletes. Most Games athletes play are usually on the weekend. The split that I used above really helps because when game day rolled around my legs were all rested up. As I stated above we are going to start with only 75% of our 1RM.


Bench
Week 1 275lbs
Week 2 280lbs
Week 3 285lbs
Week 4 290lbs
Week 5 295lbs
Week 6 300lbs
Week 7 PR Attempt Week

Squat
week 1 360lbs
week 2 370lbs
week 3 380lbs
week 4 390lbs
week 5 400lbs
week 6 410lbs
week 7 PR Attempt

Dead Lift
week 1 375lbs
week 2 385lbs
week 3 395lbs
week 4 405lbs
week 5 415lbs
week 6 425lbs
week 7 PR Attempt

*Note:
Bench max: 365lbs
Dead max: 500lbs
Squat max: 480lbs

As you seen above I added 5 lbs to the upper body and 10lbs to the lower body. I found this very effective when training all year around and there is nodeload beacause there is a week before you repeat the lift. Week 7 is were you will attempt a Personal Record. I usually recommend attempting +5lb PR just incase you are not at 100% but its really up to you. I would like to say congrats on your new Personal Records across the board. When you chose to restart the program you want to add 10lbs to the upper body and 20lbs to the lower body for the week 1 weight you started with.

ASSISTANCE WORK
There are certin lifts that are required to be done for assistance.

For Example:

Triceps
JM Pressing
Tate Pressing
Push Downs

Biceps
Hammer Curls
Seated Curls

When we look at assistance work, I want to utilize my upper back when my Biceps are not tired. When working the Triceps and Biceps we want to use Isolation exercises. I never liked to do my Biceps and Upper back on the same day. When it came time to do pull ups my biceps were to tired, so i used the following split below to get the most out of my body.


Sunday: Triceps/Upper Back

Monday: Hamstring

Wednesday: Biceps/Lats

Friday:Quads/Calfs
__________________
MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Last edited by RobMoriRB; 03-06-2013 at 01:38 PM.
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