IMO, I don't think you're really ready for a
dual factor 5x5. You need to address your weak points (A2G squating) before you tackle this. There is a
single factor 5x5 which is the same thing, but you slowly increase the weights from workout to workout for weeks on end. It's a lot better for your first time instead of trying a much more aggressive 4 weeks loading, 1 week deload.
Quote:
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets
Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each
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In my opinion, this is a VERY effective program that will allow you to increase your proficiency in these core lifts. Even someone with a lot of experience will find this program very beneficial. You get what you put into it. After you are proficient with the program, then you can be better suited to find your RM's for the dual factor program and plug them in for a more aggressive loading block.