Faleev's 80/20 Routine

porvida

Level 1 Valued Member
Recently someone posted a link to an article Pavel wrote about a 5x5 program developed by Faleev.

I would like to try this program using the three day per week template.

For Pavel or anyone else familiar with this program: are there any back-off days/weeks built into the program?  Following the 3 day program one would lift heavy 3x per week for the length of the cycle without any back-off periods?
 

RyanH

Level 1 Valued Member
Did you read the article?  It tells you pretty clearly what to do.

http://www.fourhourworkweek.com/blog/2008/12/18/pavel-8020-powerlifting-and-how-to-add-110-pounds-to-your-lifts/
Monday – heavy SQ

Tuesday –off

Wednesday –heavy BP, light SQ

Thursday – off

Friday – heavy DL, light BP

Saturday – off

Sunday – off

As the meet approaches, cut back from 5 x 5 to 4 x 4, 3 x 3, and finally, a couple of weeks before the competition, 2 x 2. Up the poundages accordingly. After the meet, take a week off, then start over with 5 x 5.
 
 

RyanH

Level 1 Valued Member
I can't figure out the edit function.

Like Toby said, if you aren't planning to enter a meet, start a new cycle when you can't take the cycle any further as described in PTP.  Start a little heavier with the new cycle than you did with the previous cycle.
 

Murph

Level 1 Valued Member
Basically If I remember right every six to 12 weeks you cycle the lift. just like ptp

80/20 Powerlifting was actually the first barbell program I ever tried and that article was the first time i ever heard of a guy called Pavel lol. Before then all i did was machines and a whole bunch of other worthless exercises smh.

Its a good program. make sure you read all the comments and the follow-up post as Pavel answers all the pertinent questions.
 

Pavel

Founder and Chairman
Master Certified Instructor
Porvida, for awhile there is no need to cycle. Just slowly build up 5x5.
 

Toby

Level 3 Valued Member
Hi Pavel,

If the 5RM of the trainee is very low, say, 80-100lb for Bench, is 10lb increase still applicable?

On your article, you mentioned

"Most likely you will not bag all the fives on your first workout with the new weight. Perhaps you will get 5, 5, 5, 4, 3. No problem, stay with the poundage until you get all 5×5. Your second workout might be 5, 5, 5, 5, 4, and your third of fourth should get you to 5 x 5."

Is it still okay if it takes the trainee more than four weeks to get to the 5x5?

Should he/she keeps building up to  5x5 as long as it take,even the 1st set is only 4, even 3 reps?

 

Regards,

Toby

 
 

Pavel

Founder and Chairman
Master Certified Instructor
Toby, 5 lbs. would be better.

Takes as long as you need, although at this level you should progress very quickly.
 

Toby

Level 3 Valued Member
Started this workout on 28/01 with Zercher Squat, Snatch Grip DL and narrow-ish Bench Press .

Starting weight:

zercher Squat 60.4KG/132.8lb  (prev 5RM was 70.4KG/154.8  x5 during my last Bear cycle)
narrow-ish Bench  40KG/88lb (prev 5RM was  45 KG/99lb  x5  during my last Bear cycle)

Snatch Grip  DL  70.4KG/ 154.8lb (haven't done it for a very long time)

Today, I did 75.4KG/165.8 for Zercher Squat  and only missed  a rep or two at the last two sets (75.4KG 5/5/5/4/3) even I kept a rep in the tank.

Looking good with 47.5KG for Bench Press and 85.4KG for Snatch Grip DL this week!

What I've learnt:

Working hard on the three power lifts will make you awesome. I can see some mass increase alread, in my week 4.  In a hindsight, some of my old training buddy who went on to train at Powerlifting Club has great improvement in  strength and mass. I got nowhere fast doing "Big shoulders workout" and changed workout every few weeks.

Don't be afraid to rest for the whole five minutes.

Show up and don't rush!

Will post my progress in  few more weeks.
 

don1980

Level 1 Valued Member
My problem is program hopping, (the only program I stuck to was the one that helped me earn my SFG back in May) that said though, I've managed to build a double bodyweight back squat, triple body weight deadlift and slightly above one and a half times body weight bench press at a weight of 145 pounds. The simplicity of this program really appeals to me. I'm competing in my first meet in 15 weeks and my question is, is it realistic for me to stay on this program without hitting a wall quickly? Just looking for advice as it's my first meet and a bit nervous about it.

 

Regards.
 

Pavel

Founder and Chairman
Master Certified Instructor
Timothy, Faleev's published plan was meant for gaining strength; not peaking it for a meet.  Post your best 5, 3, and any other PRs (e.g., 5x5) and I can help you write a peaking cycle.
 

don1980

Level 1 Valued Member
Pavel, that would be great and very much appreciated.

Squat 1rm - 130 kg, 5rm - 110kg

Bench 1rm - 100kg, 5 rm - 85kg

Deadlift 1rm - 202.5 kg

The meet, 15/16 weeks away. Nov 29th
 

don1980

Level 1 Valued Member
Pavel, 5x5 for the squat is 105kg and bench is 82.5kg

I very rarely train the deadlift for more than doubles so all I know there is my 1rm
 

Pavel

Founder and Chairman
Master Certified Instructor
Timothy, for the next month do some volume with 60-70%, then do the following cycle.

Power to you!

192.5 x 5/575 x 5/5137.5 x 5/5
297.5 x 5/577.5 x 5/5145 x 5/5
3102.5 x 5/580 x 5/5152.5 x 5/5
4107.5 x 5/582.5 x 5/5160 x 5/5
5112.5 x 5/585 x 5/5167.5 x 5/5
6110 x 3/375 x 3/5172.5 x 3/3
7115 x 3/387.5 x 3/3180 x 3/3
8120 x 3/390 x 3/3187.5 x 3/3
9125 x 2/292.5 x 2/2192.5 x 2/2
10130 x 2/2100 x 2/2200 x 2/2

[TH]Week[/TH] [TH]SQ reps/sets[/TH] [TH]BP reps/sets[/TH] [TH]DL reps/sets[/TH]
 

Pavel

Founder and Chairman
Master Certified Instructor
And make sure to keep a light day for the BP (SQ optional).
 

xagorve

First Post
Pavel,

I started Faleev's 80/20 a couple of weeks ago, it feels good so far as I have started 5x5 with a lower weight than my 5RM... my question, if you can help me with that is, should I keep trying to get 5x5 every week until I am able to do the 5x5 or makes sense if  I add 5 lbs rather than 10 lbs (especially in BP) once I get stuck?.... I do not compete, just train to get stronger.

SQ 5X5 175 Kg     1rm 205 kg

DL 5X5 160 Kg    1rm 200 kg

BP 5X5 110 Kg      1rm 135 kg

Many thanks

 

 

 
 

Kyle LaTorra

First Post
Timothy, for the next month do some volume with 60-70%, then do the following cycle.

Power to you!

192.5 x 5/575 x 5/5137.5 x 5/5
297.5 x 5/577.5 x 5/5145 x 5/5
3102.5 x 5/580 x 5/5152.5 x 5/5
4107.5 x 5/582.5 x 5/5160 x 5/5
5112.5 x 5/585 x 5/5167.5 x 5/5
6110 x 3/375 x 3/5172.5 x 3/3
7115 x 3/387.5 x 3/3180 x 3/3
8120 x 3/390 x 3/3187.5 x 3/3
9125 x 2/292.5 x 2/2192.5 x 2/2
10130 x 2/2100 x 2/2200 x 2/2

[TH]Week[/TH] [TH]SQ reps/sets[/TH] [TH]BP reps/sets[/TH] [TH]DL reps/sets[/TH]
How is one supposed to read this peaking program? Do I have to copy and paste it somewhere? I'm competing in about 16 weeks and I'm looking at this peaking program for increasing my lifts until then..

Best lifts:
Squat: 425lbs 3x3 (calculated 1rm = 470)
Bench: 310 5x6 (Actual 1rm of 405lbs)
Deadlift: 455lbs 5x5 (Actual 1rm of 545lbs)
 
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