Quote:
Monday:
Olympic Squats: 5x5
Benching: 1x5 (pyramid)
JS Rows: 1x5 (pyramid)
Accessory (skullcrushers and abs)
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What do they mean by PYRAMIDING?
During your volume phase, you have 2 days of flat bench and 2 days of squatting with the 25 total reps (excluding day 2 squats with lowered weight). One day is a pyramid, the other is the same weight.
Lets say your 5 rep max for bench press is 300 lbs. You'd input this weight either in week 3 OR week 4. I recommend week 3, then beat it in week 4. Now you'd reverse plan back to week 1:
Week 4: Flat Bench- 315 x 5 (projected new 5 rm)
Week 3: Flat Bench- 300 x 5 (current 5 rm)
Week 2: Flat Bench- 295 x 5
Week 1: Flat Bench- 285 x 5
So what you are allowing yourself to do is reap the rewards of this program, and gun for a new 5 RM in week 4. Now, if at any point you cannot hit every set of every rep along the way, just hold over that weight on the following week and progress...
Back to pyramiding. You could make it easy on yourself and make 15-20 lb jumps up in weight and hit your 5 RM or you could keep the pyramid closer making it harder with 5-10 lb jumps. I always preferred to hit 10 lb jumps up in weight the first 2-3 weeks, then space out my pyramid in week 4 to make sure I can hit my new 5 RM.
Example for week 1 flat bench (285x5 top set):
Set 1: 245 x 5
Set 2: 255 x 5
Set 3: 265 x 5
Set 4: 275 x 5
Set 5: 285 x 5 (the only set that matters)
Example for week 4 flat bench (315x5 top set)
Set 1: 235 x 5
Set 2: 255 x 5
Set 3: 275 x 5
Set 4: 295 x 5
Set 5: 315 x 5 PR!
Another pyramid option that I always personally preferred was to do 10 lb jumps up in weight for the first 4 sets, then a 20 lb jump for my final set. This way I get more work in with the heavier weight, plus I won't wipe myself out with my 4th set, which is 20 lbs lighter than what I'm attempting on my final set. Just another way of a hundred different options to get her done..