Olympic Lifting & Powerlifting Program
Bill Starr / Glenn Pendlay 5x5

Monday:
Squat: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row: 5x5 - Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Powercleans: 5x5 - Practice Form
Snatch: 5x2 - Practice Form

Wednesday:
Squat: 4x5 - First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Clean & Push Press: 4x5 - Ramping weight to top set of 5
Deadlift: 4x5 - Ramping weight to top set of 5
Weighted Chin-Ups: 3x8

Friday:
Squat: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row: 4x5, 1x3, 1x8 - First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Weighted Dips: 3x8
Curls: 3x8


Barbell Rows will be swapped for Powercleans when excellent form can be achieved. The 1x8 downset on Friday will become Front Squats
Snatches will have weighted added on Monday when excellent form can be achieved