Mon:
Squat 5x5
Power Clean 5x3
Tues:
Bench 5x5
Press 3x5
Fri:
Squat 1x5
Bench 1x5
DL 1x5
If you wanted to DL after volume squats and PC on Friday, that's fine. But this is the way I have the most experience with.
Hey Andy, I'm going to try and run TM and get my numbers to a respectable level. I have time constraints so I have to split my volume day up and thus have to lose the light day. First let me know if this looks okay as a set up
Tuesday Volume Squat
Squat 4-5 sets of 5
Deadlift 1 set of 5
Wednesday Volume Bench
Bench 4-5 sets of 5
Pendlay Row 3 sets of 5
Curls
Thursday OFF
Friday Intensity Day
Squat 1 set of 5
Bench 1 set of 5
Close Grip Bench 2 sets of 8
Hamstring Curls (maybe)
Curls
Saturday Conditioning some sort of HIIT
Sunday + Monday OFF
First I wanted to ask you if you would add power cleans on intensity day instead of hamstring curls? Second I was thinking of either adding SLD as a back off set to Deadlifts on Monday or keep rotate SLD and deadlift every other week to get my DL moving? Also would you throw a light press in there at any point during bench week?
Mon:
Squat 5x5
Power Clean 5x3
Tues:
Bench 5x5
Press 3x5
Fri:
Squat 1x5
Bench 1x5
DL 1x5
If you wanted to DL after volume squats and PC on Friday, that's fine. But this is the way I have the most experience with.
Thanks! As far as SLD would you do those if you're doing PC earlier in the week?
Also when would you do a day of conditioning if Weds wasn't an option?
Probably 1 set of SLDL as a back off after deads would be fine. 1 set of 5-8 reps. Try conditioning on Saturday.
Bo, I'm glad you posted this question be aide I'm dealing with the exact same issue. I'll be following this program for thee foreseeable future, too.
Andy, I have three follow up questions:
1.) If I have a bit more time to spare, should I throw in light 2x5 squats on Tuesday at 80% of Monday's weight?
2.) Should the bench and press alrernate, or should the press stick to 3x5?
3.) If alternating, at what weight should the Tuesday 3x5 bench/presses be relative to Friday?
Do you usually put deads on ID instead of VD? Is this kind of a feel thing - VD being just too much with deads vs. not being able to recover from ID with deads by Monday? I know Rip argues in favor of deads on VD for that latter reason but I'm guessing it varies somewhat by individual recovery ability and personal preference.
1) Weds would be better.
2) Not on a power lifting routine
3) About 10% less - give or take
How much less than your real 5RM should you do on ID ?
You should be doing as much as you can do for a set of 5 on ID. Now, that will probably be a little less than your true 5RM because you are doing them after squats, which produces some fatigue.