My 5/3/1 Variation (Karl's Method)
I had a request for specifics on my current program, mentioned in Rip's Q&A here: http://startingstrength.com/resource...ad.php?t=37109
It's just week one and three of 5/3/1, repeated as necessary. I do two workouts a week
A
-----
Squats
Bench Press
(Power Cleans)*
B
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Press
Deadlifts
(Chins)*
Percentages and reps:
Week 1
-------
65%x5
75%x5
85%x5
Week 2
-------
75%x5
85%x3
95%x1
If you get all the required reps, increase the weight. Otherwise, just repeat the previous two-week cycle.
That's it. It's been working pretty well for me, especially for squats. You can see my log here: http://startingstrength.com/resource...ad.php?t=31480
*The chins and power cleans don't follow this programming. For chins, I've been doing as many sets as it takes to get to 25 total. Power cleans are a work in progress.
I occasionally add volume to the bench and press, but this is the basic program.