5x5 is 5x(50,70,80,90,100)% of your target weight. Each monday you add weight to the bar of your top set (that's your progression). Squat 4x5 is (50,60,75,75)% of mondays weight. OHP/Deadlift 4x5 is (50,75,85,100)% of target weight. (Exact numbers don't matter, ramp up towards top set of 5 reps).
Fridays are 4x5 (same as mondays), 1x3@mondays top weight + 2.5kg, 1x8@70% of your top weight (a "back off" set).
Do incline (i recommend regular) flies on mondays after all the shit if you have energy for it, do laterals on wednesdays.
Nathan Sullivan
Or you can just look up madcow's template and run it with powercleans instead of rows, why the fk did i write all this shit out. The program is made for athletes with "beach work" added in, so generally you should fuck the flies and laterals
Liam Green
I actually play baseball so I'm hoping laterals will help strengthen/tighten up my sloppy shoulder joints.
I also really want to to do rows still. That bill starr program looks good tho, is it just modified madcow? I can't imagine doing 5 reps of heavy cleans tho.
Jacob Lee
Madcows is actually derived from this old routine. Do you want to OHP more than bench? If you wanna do rows, DL and cleans you can do: Mon: Rows 3x6-8 (form over weight on rows). Wed: 4x5 DL (as before) Fri: PCleans 4x5, 1x3 (as before) As you see, PC-frequency suffers, if that's cool then roll with this kind of template.
His old routine actually had PC's for 5x5, and he continued to advocate 5's for PC's in strongman programming until he passed away. Dunno why, but i guess there's some kind of reason behind it for footballers/storngmen.
You're probably better off swapping OHP and Bench press and skipping laterals if you want more shoulder integrity. I've ran it like that (bench on weds) and my experience was that dips for 3 sets on fridays murders front delts too much so stick to 2 sets.
You could also run it with only PC's and do some 2 sets of high rep facepulls on Mons/Fri's
Jack Peterson
Need you guys opinion on my routine keep in mind i only have a pair od dumbbells Dips 4x8 triceps extension 4x8 Alternated biceps curls 4x8 Dumbbells rows 4x8 Push ups 4x10
Jackson Garcia
mmm yeah I probably should do heavier OHP, I can't actually do dips tho, I'm one shoulder surgery in and not allowed anymore. Maybe OHP + incline bench on fri or something? Needs to be something targetting my chest more than tris.
Jack Davis
Beginner ppl PPLPPLR Pull Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls 4x8-12 dumbbell curls Push 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts) 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) 3x8-12 incline dumbbell press 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises Legs 2x5, 1x5+ squat 3x8-12 Romanian Deadlift 3x8-12 leg press 3x8-12 leg curls 5x8-12 calf raises
Blake Turner
If that's the case then OHP will help build shoulder integrity, just listen to your shoulders. ~2x8-10 DB incline on fri's might work, the key is feeling like you could do 2-3 more reps after both sets or it's going to deter more than add to the program. Tbh i think PC's + facepulls 2xWeek sounds better for shoulder health than adding in rows. Try both tho and see which feels better.
Lucas Williams
if you got more questions/concerns i'm back and will try to help you in ~1h m8
