There are many variations of 5x5 training.All are good because the basic principals are sound and what built strength and muscle in the past will still build strength and muscle.
Here is the original, as it was first written
No tweaks are needed. It works just as it is.
Monday – Heavy
Power cleans – 5 sets of 5
Bench – 5 sets of 5; then 1x10 with weight from set 3.
Squats – 5 sets of 5; then 1×10 weight from 3rd set
(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)
Wednesday – Light
Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5; then 1×10 weight from 3rd set
Squats – 5 sets of 5 (ramped to weight of set 3 from monday); then 1×10 weight from 3rd set from today.
Friday – Medium
Power cleans – 5 sets of 5
Overhead press – 5 sets of 5; then 1×10 weight from 3rd set
Squats – 5 sets of 5 (ramped to weight of set 4 from monday); then 1×10 weight from 3rd set
1x10 is added after the 10th to 12th week on the program.
Here is the original, as it was first written
No tweaks are needed. It works just as it is.
Monday – Heavy
Power cleans – 5 sets of 5
Bench – 5 sets of 5; then 1x10 with weight from set 3.
Squats – 5 sets of 5; then 1×10 weight from 3rd set
(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)
Wednesday – Light
Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5; then 1×10 weight from 3rd set
Squats – 5 sets of 5 (ramped to weight of set 3 from monday); then 1×10 weight from 3rd set from today.
Friday – Medium
Power cleans – 5 sets of 5
Overhead press – 5 sets of 5; then 1×10 weight from 3rd set
Squats – 5 sets of 5 (ramped to weight of set 4 from monday); then 1×10 weight from 3rd set
1x10 is added after the 10th to 12th week on the program.