5x5 Reference

Startup
GETTING STARTED
Exercise Test Poundage: Reps achieved: Estimated 1RM: Estimated 3RM: SQ 220 3 242 220 Main Exercises BP 220 1 227 207 ROW 132 7 162 148 Assistance Exercises DL 308 5 359 326
This is the only place you really need to fill in the blanks - just fill in the white cells above. Change the top row only if you want to use substitute exercises. (Ususally a bad idea.)
The first time through, the numbers must be recent, tested maxes - not optimistic guesses! Be honest and accurate! First time through, guess at your current three rep max. Warm up and see how many reps you can do with that poundage. Do as many reps as you can; record the number of clean reps you get in good form. If you run the program several times consecutively,you can use the results of your test in Week 11 for the subsequent cycle. Over time, you may learn your individual responses enough to approximate your new maxes based on your Week 9 performan in that case, you can skip the test week, week 11, and simply restart the program using your projections. SQ - squat; BP - bench press; ROW - barbell row; DL - deadlift and PR stands for Press, plain old standing press. CHINs can be either underhand or overhand. The weight listed should be the combined weight of the athlete, clothes, weight belt, and added weights. If you aren't strong enough to do about 8 chins, pulldowns are an acceptable substitute. If you can do 8-25 chins, pulldowns may still be worthwhile as part of your warmup. If you do pulldowns, no need for the pads that hold down your knees. There are two reasons people use those pads: One, they are doing pulldowns with more than bodyweight; in that case, just do chins. Two, they are heaving back with their lower back to cheat; this is to be avoided. If benching this often bothers your shoulders, you might try some method of shortening the stroke Do floor presses, board presses, or put a rolled up towel on your chest.
Page 1
Startup
Assistance Exercises PR 110 5 128 117
CHIN 178 5 207 189
Be honest and accurate! ou can do with that poundage.
ek 11 for the subsequent cycle. based on your Week 9 performance; projections.
in old standing press.
Page 2
MONDAY SQ Week 1 5x5 180 5x5 185 5x5 190 5x5 195 3x3 180 3x3 195 3x3 195 3x3 200 3x3 205 BP 1x5 190 1x5 195 1x5 200 1x5 205 1x3 190 1x3 205 1x3 210 1x3 215 1x3 220 ROW 1x5 135 1x5 140 1x5 145 1x5 150 1x3 140 1x3 150 1x3 155 1x3 160 1x3 165 SQ 5x5 160 5x5 160 5x5 160 5x5 165 3x3 155 3x3 170 3x3 170 3x3 170 3x3 170
WEDNESDAY DL 5x5 270 5x5 275 5x5 280 5x5 285 3x3 265 3x3 285 3x3 290 3x3 295 3x3 300 1x3 300 PR 5x5 100 5x5 100 5x5 100 5x5 100 3x3 95 3x3 100 3x3 105 3x3 110 3x3 115 1x3 115 max 115 CHIN 5x5 150 5x5 155 5x5 160 5x5 165 3x3 155 3x3 165 3x3 170 3x3 175 3x3 180 1x3 180 max 190 SQ 1x5 205 1x5 210 1x5 215 1x5 220 1x3 205 1x3 220 1x3 225 1x3 230 1x3 235 1x1 235
FRIDAY BP 5x5 165 5x5 170 5x5 175 5x5 180 3x3 165 3x3 180 3x3 185 3x3 190 3x3 195 1x1 220 ROW 5x5 120 5x5 125 5x5 125 5x5 130 3x3 125 3x3 130 3x3 135 3x3 140 3x3 145 1x1 165
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
max 235
max 220
max 165
max 325
WEEK 1
WEEK 1
MONDAY
Exercise SQ warmups* Weight 60 120 135 155 180 Reps 8 5 4 3 5 Sets 1 1 1 1 5
WEDNESDAY
work
work
BP
warmups*
work ROW warmups*
65 125 145 160 175 190 45 90 100 115 125 135
8 5 5 5 5 5 8 5 5 5 5 5
1 1 1 1 1 1 1 1 1 1 1 1
DL
warmups*
work
90 180 205 230 270
8 5 4 3 5
1 1 1 1 5
PR
warmups*
work
35 65 75 85 100
8 5 4 3 5
1 1 1 1 5
work
CHIN
warmups*
work *These are suggested warmup weights, use these numbers as a guideline.
50 100 115 130 150
8 5 4 3 5
1 1 1 1 5
Page 4
WEEK 1
FRIDAY
Exercise SQ warmups* Weight 70 135 155 175 190 205 55 110 125 140 165 Reps 8 5 5 5 5 5 8 5 4 3 5 Sets 1 1 1 1 1 1 1 1 1 1 5
work BP warmups*
work
ROW
warmups*
work
40 80 90 100 120
8 5 4 3 5
1 1 1 1 5
Page 5
WEEK 2
WEEK 2
MONDAY
WEDNESDAY
work
work
BP
warmups*
work ROW warmups*
65 130 145 165 180 195 45 90 105 120 130 140
8 5 5 5 5 5 8 5 5 5 5 5
1 1 1 1 1 1 1 1 1 1 1 1
DL
warmups*
work
90 180 205 235 275
8 5 4 3 5
1 1 1 1 5
PR
warmups*
work
35 65 75 85 100
8 5 4 3 5
1 1 1 1 5
work
CHIN
warmups*
50 100 115 130 155
8 5 4 3 5
1 1 1 1 5
Page 6
WEEK 2
FRIDAY
work BP warmups*
work
ROW
warmups*
work
40 85 95 105 125
8 5 4 3 5
1 1 1 1 5
Page 7
WEEK 3
WEEK 3
MONDAY
WEDNESDAY
work
work
BP
warmups*
work ROW warmups*
65 130 150 170 185 200 50 95 110 125 135 145
8 5 5 5 5 5 8 5 5 5 5 5
1 1 1 1 1 1 1 1 1 1 1 1
DL
warmups*
work
90 185 210 240 280
8 5 4 3 5
1 1 1 1 5
PR
warmups*
work
35 65 75 85 100
8 5 4 3 5
1 1 1 1 5
work
CHIN
warmups*
55 105 120 135 160
8 5 4 3 5
1 1 1 1 5
Page 8
WEEK 3
FRIDAY
work BP warmups*
work
ROW
warmups*
work
40 85 95 105 125
8 5 4 3 5
1 1 1 1 5
Page 9
WEEK 4
WEEK4
MONDAY
WEDNESDAY
work
work
BP
warmups*
work ROW warmups*
70 135 155 175 190 205 50 100 115 130 140 150
8 5 5 5 5 5 8 5 5 5 5 5
1 1 1 1 1 1 1 1 1 1 1 1
DL
warmups*
work
95 190 215 240 285
8 5 4 3 5
1 1 1 1 5
PR
warmups*
work
35 65 75 85 100
8 5 4 3 5
1 1 1 1 5
work
CHIN
warmups*
55 110 125 140 165
8 5 4 3 5
1 1 1 1 5
Page 10
WEEK 4
FRIDAY
work BP warmups*
work
ROW
warmups*
work
45 85 100 110 130
8 5 4 3 5
1 1 1 1 5
Page 11
WEEK 5
WEEK 5
MONDAY
WEDNESDAY
work
work
BP
warmups*
work ROW warmups*
65 125 145 160 175 190 45 90 105 120 130 140
8 5 5 4 3 3 8 5 5 5 5 5
1 1 1 1 1 1 1 1 1 1 1 1
DL
warmups*
work
85 175 200 225 265
8 5 4 3 5
1 1 1 1 5
PR
warmups*
work
30 65 70 80 95
8 5 4 3 5
1 1 1 1 5
work
CHIN
warmups*
50 100 115 130 155
8 5 4 3 5
1 1 1 1 5
Page 12
WEEK 5
FRIDAY
work BP warmups*
work
ROW
warmups*
work
40 85 95 105 125
8 5 4 3 3
1 1 1 1 3
Page 13
WEEK 6
WEEK 6
MONDAY
Exercise SQ warmups* Weight 65 130 145 165 180 195 70 135 155 175 190 205 50 100 115 130 140 150 Reps 8 6 4 3 1 3 8 5 4 3 3 3 8 5 4 3 3 3 Sets 1 1 1 1 1 3 1 1 1 1 1 1 1 1 1 1 1 1
WEDNESDAY
Exercise SQ warmups* Weight 55 110 130 145 155 170 95 190 215 240 265 285 35 65 75 85 95 100 55 110 125 140 155 165 Reps 8 6 4 3 1 3 8 6 4 3 1 3 8 6 4 3 1 3 8 6 4 3 1 3 Sets 1 1 1 1 1 3 1 1 1 1 1 3 1 1 1 1 1 3 1 1 1 1 1 3
work BP warmups*
work DL warmups*
work ROW warmups*
work PR warmups*
work
work CHIN warmups*
Page 14
WEEK 6
FRIDAY
work BP warmups*
work ROW warmups*
work
Page 15
WEEK 7
WEEK 7
MONDAY
WEDNESDAY
work BP warmups*
work DL warmups*
work ROW warmups*
work PR warmups*
work
work CHIN warmups*
Page 16
WEEK 7
FRIDAY
work BP warmups*
work ROW warmups*
work
Page 17
WEEK 8
WEEK 8
MONDAY
WEDNESDAY
work BP warmups*
work DL warmups*
work ROW warmups*
work PR warmups*
work
work CHIN warmups*
Page 18
WEEK 8
FRIDAY
work BP warmups*
work ROW warmups*
work
Page 19
WEEK 9
WEEK 9
MONDAY
WEDNESDAY
work BP warmups*
work DL warmups*
work ROW warmups*
work PR warmups*
work
work CHIN warmups*
Page 20
WEEK 9
FRIDAY
work BP warmups*
work ROW warmups*
work
Page 21
WEEK 10
WEEK 10
TUESDAY
Exercise DL warmups* Weight 100 200 225 255 280 300 40 75 85 100 105 115 60 120 135 155 165 180 Reps 8 6 4 3 1 3 8 6 4 3 1 3 8 6 4 3 1 3 Sets 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
FRIDAY
work PR warmups*
work BP warmups*
work CHIN warmups*
work ROW warmups*
work
work
This week is especially good for active rest, recovery, and restoration activities such as saunas, massage, or simply taking w *These are suggested warmup weights, use these numbers as a guideline.
Page 22
WEEK 10
massage, or simply taking walks.
Page 23
WEEK 11
WEEK 11
MONDAY
Exercise SQ warmups* Weight 80 155 175 200 215 235 75 145 165 185 205 220 55 110 125 140 155 165 Reps 8 6 4 3 1 MAX 8 5 4 3 3 MAX 8 5 4 3 3 MAX Sets 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
THURSDAY
Exercise DL warmups* Weight 105 215 245 275 300 325 40 75 85 100 105 115 65 125 145 160 175 190 Reps 8 6 4 3 1 MAX 8 6 4 3 1 MAX 8 6 4 3 1 MAX Sets 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
work BP warmups*
work PR warmups*
work ROW warmups*
work CHIN warmups*
work
work
Use the results of these tests to start the program over within 2-3 weeks, just plug the poundages and reps achieved in the S
*These are suggested warmup weights, use these numbers as a guideline.
Page 24
WEEK 11
s and reps achieved in the Startup sheet.
Page 25
Parameters
The parameters on this page are used for the internal calculations that the program uses. Modify with care.
Weight Increment: 5 The smallest increment in weight your equipment allows you to load; for example, if your smallest plates are 2.5# each, this sh If you have 1.25 pound weighths, set this to 2.5; if you have a full microloading set down to half pound plates, you could set th When using less than 100 pounds or so, small plates are needed to fine tune the weights.
Page 26
Parameters
lest plates are 2.5# each, this should be set to 5. alf pound plates, you could set this to 1.
Page 27
Exercise Substitutions: Pulldowns for Chins - fine if you can't do chins Swap Bench Press and Press - fine, especially for people with an overdeveloped bench and poor press. Substitute cleans for rows - a common substitution for football players, the program has been done very successfully this way. Consider also subbing rows for the chins on Wednesday if you sub cleans for rows. (Which do you need to work on more?) Leg Press for squats - Don't even think about it. You may be able to substitute front squats, safety bar squats should be fine.
BIG UPS TO Laree Draper, webmaster at http://www.davedraper.com MadCow http://www.geocities.com/elitemadcow1 il miglio fabbro Bill Starr John Garhammer Glenn Pendlay Mark Rippetoe and everyone else that has furuthered the cause of using a calculator to get strong
e very successfully this way. u need to work on more?)
y bar squats should be fine.

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Startup

Assistance Exercises PR 110 5 128 117

CHIN 178 5 207 189

Be honest and accurate! ou can do with that poundage.

ek 11 for the subsequent cycle. based on your Week 9 performance; projections.

in old standing press.

work ROW warmups*

65 125 145 160 175 190 45 90 100 115 125 135

90 180 205 230 270

50 100 115 130 150

work ROW warmups*

65 130 145 165 180 195 45 90 105 120 130 140

90 180 205 235 275

50 100 115 130 155

work ROW warmups*

65 130 150 170 185 200 50 95 110 125 135 145

90 185 210 240 280

55 105 120 135 160

work ROW warmups*

95 190 215 240 285

55 110 125 140 165

45 85 100 110 130

work ROW warmups*

65 125 145 160 175 190 45 90 105 120 130 140

85 175 200 225 265

50 100 115 130 155

work ROW warmups*

work CHIN warmups*

work ROW warmups*

work ROW warmups*

work CHIN warmups*

work ROW warmups*

work ROW warmups*

work CHIN warmups*

work ROW warmups*

work ROW warmups*

work CHIN warmups*

work ROW warmups*

work CHIN warmups*

work ROW warmups*

massage, or simply taking walks.

work ROW warmups*

work CHIN warmups*

*These are suggested warmup weights, use these numbers as a guideline.

s and reps achieved in the Startup sheet.

e very successfully this way. u need to work on more?)

y bar squats should be fine.

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