the 5x5 on squat, bench
and dead is plenty of weight
training for the day. Having
just become a new dad, I of-
ten find myself short on time
and the simple 5x5 S-B-D is
perfect for 60 minutes in the
weight room.
However, when I have the
time and, more importantly,
the energy, (as I write this on
three hours of sleep with the
little one right beside me)
the full 5x5 plus accessories
is a butt-kicking program
that bridges strength and
power. It has served my
strength throughout my
MMA training, and is also my
go-to program for periods of
my life when I’m busy (also
known as life happens).
But, there’s more to this program than
just 5x5 squat, 5x5 press and 5x5
deadlift. After each movement pattern
is completed, a secondary acces-
sory exercise is performed for a 3x20.
For example, after doing 5x5 squat,
one would complete 3x20 leg press.
After doing 5x5 bench press, try 3x20
on dips. And, after 5x5 deadlift, you
could do 3x20 on cable rows. So in
its entirety, one would have done six
movements in a training day: Three
foundational lifts (5x5) and three ac-
cessory lifts (3x20).
I like this program because each lifting
session is full body (and certainly no
neglect to leg training, which is gener-
ally most important for athletes). This
program is also very simple to follow,
something one can easily complete in
any gym – barbell movements are as
basic (and effective) as it can get. It’s a
great strength program for two or three
days a week in the gym.
Incorporating It Into Your Training
Maybe you can’t get to the gym every
day, or perhaps you’re juggling weight
training with another sport (which is
68 SEPTEMBER 2017 | ironmanmagazine.com
why I say it’s great for performance
athletes). I use this strength program
in conjunction with mixed martial arts
and it serves as a great asset to my
power and muscular endurance while
in the ring.
Here’s an example of a typical training
week using this program:
Monday
Squat 5x5 / Leg Press 3x20
Bench Press 5x5 / Dip 3x20
Deadlift 5x5 / Pull-Up 3x20
Wednesday
Squat 5x5 / Walking Lunge 3x20
Overhead Press 5x5 / Handstand
Push-Up 3x20
Deadlift 5x5 / Cable Row 3x20
Friday
Squat 5x5 / Hamstring Curl 3x20
Bench Press 5x5 / Incline Dumbbell
Press 3x20
Deadlift 5x5 / Lat Pulldown 3x20
Honestly, even if you couldn’t get to
the accessory movement (let’s pretend
you just don’t have time one day), just
Crafting A Plan
I’d like to add one final piece
to the puzzle: A long-term
plan. Typically, I try to abide
by this 5x5 protocol for a
good 10 to 12 weeks, slowly
but surely increasing weight
week by week. Then, after
about three months, I’ll drop
the weight slightly (usually to
about the same weight that
I started week one or two’s
5x5 with) and complete that
given weight for 3x10. This
not only serves as a much
needed deload, but also reassures the
significant strength gains received from
the 5RM has now become the 10. I find
it best to spend a solid two to three
weeks playing with this deload.
Here’s an example of week-by-week
progression:
Week 1: Top working 5x5 set: 225lb
Week 2: 235lb
Week 3: 240lb
Week 4: 245lb
Week 5: 245lb
Week 6: 250lb
Week 7: 255lb
Week 8: 260lb
Week 9: 265lb
Week 10: 265lb
Week 11: 270lb
Week 12: 275lb
Week 1: Deload 3x10: 225lb
Week 2: 230lb
Week3: 235lb
You can either spend another week
sticking to the deload, or jump back
onto the 5x5 protocol, starting at, or
around, the weight you left off at. I’d
start at around 260 or 265 pounds.