One more thing Kane. I personally always used Matt Reynold's version (animalmass). It has the MOST amount of volume because everything is 5x5 excluding one of the OLY Squats (1x5). I don't recommend you use that one. Most people who are where you're at had the most success with Madcow's example:
Quote:
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Originally Posted by Madcow
4 Weeks Loading 5x5
Monday:
Olympic Squats: 5x5
Benching: 1x5 (pyramid)
JS Rows: 1x5 (pyramid)
Accessory (skullcrushers and abs)
Wednesday:
Olympic Squats: 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press: 5x5
Deadlifts: 5x5
Pull ups: 5x5
Accessory (incline curls and abs)
Friday:
Olympic Squats: 1x5 (pyramid)
Benching: 5x5
JS Rows: 5x5
Accessory (weighted dips and abs)
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Only difference is more pyramid schemes to cut back on some volume. This represents the volume phase.
For the deload week, whatever was 1x5 becomes 1x3; and 5x5 becomes 3x3 -> Using the
same weight as your last volume week. Other than that, you are
dropping the Wednesday squats. If you really feel like shit, then you'd just go twice that week to the gym. Monday is day one, Thursday is 'Wednesday's' workout.
The intensity phase is the exact same setup as your deload week. It would look like this:
Quote:
3 Weeks Intensity Phase
Monday:
Olympic Squats: 3x3
Benching: 1x3 (pyramid)
JS Rows: 1x3 (pyramid)
Accessory (skullcrushers and abs)
Wednesday:
Standing Military Press: 3x3
Deadlifts: 3x3
Pull ups: 3x3
Accessory (incline curls and abs)
Friday:
Olympic Squats: 1x3 (pyramid)
Benching: 3x3
JS Rows: 3x3
Accessory (weighted dips and abs)
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