hardkorebob
Level 2 Valued Member
Approx Time Read: ~3-5min
Hi everyone!
Its me again, the analysis freak. ;-)
This is Pavel's 80/20| Faleev's 5x5 with the exact same volume across the board but with 3x the frequency ala Grease the Groove.
Progression is the same. Add 10lbs when you complete all 5 sets of 5. Keep the load if you did not hit 5x5.
Frequency of Lifts in 8 wks
-Faleev is 16x Bench & Squat, 8x Deadlift.
-GtG is 48x B&S, 24x D.
I confirmed the math using a spreadsheet. The goal is clarity so pardon the redundancy.
Enjoy!
Weeks 1-8
5x5
X- = X * .8
Mon
B 2x5
B- 2x4
S 2x5
S- 2x4
D 2x5
Wed
B 1x5
B- 1x4
S 1x5
S- 1x4
D 1x5
Fri
B 2x5
B- 2x4
S 2x5
S- 2x4
D 2x5
Week 9
4x4
Mon
B 2x4
B- 2x3
S 2x4
S- 2x3
D 2x4
Wed
B 1x4
B- 1x3
S 1x4
S- 1x3
D 1x4
Fri
B 1x4
B- 1x3
S 1x4
S- 1x3
D 1x4
Week 10
3x3
Mon
B 1x3
B- 1x2
S 1x3
S- 1x2
D 1x3
Wed
B 1x3
B- 1x2
S 1x3
S- 1x2
D 1x3
Fri
B 1x3
B- 1x2
S 1x3
S- 1x2
D 1x3
Week 11
2x2
Mon
B 1x2
B- 1x2
S 1x2
S- 1x2
D 1x2
Thu
B 1x2
B- 1x2
S 1x2
S- 1x2
D 1x2
Week 12
Compete!
Thanks for your time.
Hi everyone!
Its me again, the analysis freak. ;-)
This is Pavel's 80/20| Faleev's 5x5 with the exact same volume across the board but with 3x the frequency ala Grease the Groove.
Progression is the same. Add 10lbs when you complete all 5 sets of 5. Keep the load if you did not hit 5x5.
Frequency of Lifts in 8 wks
-Faleev is 16x Bench & Squat, 8x Deadlift.
-GtG is 48x B&S, 24x D.
I confirmed the math using a spreadsheet. The goal is clarity so pardon the redundancy.
Enjoy!
Weeks 1-8
5x5
X- = X * .8
Mon
B 2x5
B- 2x4
S 2x5
S- 2x4
D 2x5
Wed
B 1x5
B- 1x4
S 1x5
S- 1x4
D 1x5
Fri
B 2x5
B- 2x4
S 2x5
S- 2x4
D 2x5
Week 9
4x4
Mon
B 2x4
B- 2x3
S 2x4
S- 2x3
D 2x4
Wed
B 1x4
B- 1x3
S 1x4
S- 1x3
D 1x4
Fri
B 1x4
B- 1x3
S 1x4
S- 1x3
D 1x4
Week 10
3x3
Mon
B 1x3
B- 1x2
S 1x3
S- 1x2
D 1x3
Wed
B 1x3
B- 1x2
S 1x3
S- 1x2
D 1x3
Fri
B 1x3
B- 1x2
S 1x3
S- 1x2
D 1x3
Week 11
2x2
Mon
B 1x2
B- 1x2
S 1x2
S- 1x2
D 1x2
Thu
B 1x2
B- 1x2
S 1x2
S- 1x2
D 1x2
Week 12
Compete!
Thanks for your time.
Last edited: