Posted: 12/29/2011 9:00:31 PM
5x5 is a basic powerlifting program, best part about it is only 3x a week, here the basic as i was taught:
day 1 Flat Bench. Squat . Dips (wieghted) i add explosive pushups
Day 2 Deads, Dynamic Rows, chins (wighted) Standing push press
Day 3 Flat bench, Squat, Deads, i add pushups and chins
U warm up obviuosly then Do 5 sets of 5 reps until u complete that then next time add 5lbs until u can complete that
ex in my bench i currently completed 200lbs and now im attempting 205 today i did 5 5 4 4 3 i will do this until i can reach 5 5 5 5 5
anybody done anything like this??? it supposed to be for 12 weeks, its used mostly for strength....