Olympic Lifting & Powerlifting Program
Bill Starr / Glenn Pendlay 5x5 (Madcow w/ olympic lifts pretty much)
Monday:
Squat: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Powercleans: 5x5 - Practice Form
Snatch: 5x2 - Practice Form
Wednesday:
Squat: 4x5 - First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Clean & Push Press: 4x5 - Ramping weight to top set of 5
Deadlift: 4x5 - Ramping weight to top set of 5
Weighted Chin-Ups: 3x8
Friday:
Squat: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Weighted Dips: 3x8
Curls: 3x8
Barbell Rows will be swapped for Powercleans when excellent form can be acheived. The 1x8 downset on Friday will become Front Squats. Same goes for snatch