80/20 POWERBUILDING

MERCILESSLY ELIMINATE NON-ESSENTIALS > ACQUIRE EXTRAORDINARY RESULTS

WHAT IS 80/20 OR THE PARETO PRINCIPLE?

The Pareto Principle, or the 80/20 rule, states that for many phenomena 80% of the result comes from 20% of the effort.

80/20 POWERBUILDING emphasizes 3 Primary Lifts: Front Squat, Bench Press, and the Sumo Deadlift. 

5x5 LIFT PROGRESSION is based on the Step Loading Principle. What is Step Loading? -- You will add 10lbs to your Heavy SQ, BP or DL only when you have completed the established Set/Rep Scheme with perfectly executed repetitions. Start with a conservative weight (we recommend 60-65% of your current best 2-3RM).  

SCHEDULE

Monday: Front Squat + Assistance Prescriptions

Wednesday; Bench Press + Assistance Prescriptions

Friday: Sumo Deadlift + Assistance Prescriptions

Saturday: Light Squat + Light Bench Press (Optional, Not Mandatory)

TRAINING TO FAILURE & REST INTERVAL

Never train to failure!

Don’t attempt a rep unless you are 100% sure you will make it.

Do Not Be Greedy

Take 3-5 Minutes Rest between working sets.

8 WEEK MESO-CYCLE 

Week #1: 5x5 - 60%

Week #2: 5x5 - 65%

Week #3: 5x5 - 70%

Week #4: 5x4 - 75%

Week #5: 4x4 - 80%

Week #6: 4x3 - 85%

Week #7: 3x2 - 90%

Week #8: 2x2 - 95%

OPTIONAL 4TH TRAINING DAY: SATURDAY - LIGHT SQUAT + LIGHT BENCH PRESS

Do 5 sets of 4 reps (5 x 4) with weights that are 80% of the heavy day’s. For instance, if you did 5 x 5 with 200 on your heavy day, work  with 160 for 5 x 4 on your light day. That’s it!

FINISH YOUR WORKOUT:

Stretch! Stretching can increase your strength by 10%. It is a lot.” The man explains that “when you lift a weight your muscles contract. And after the workout the muscles remain contracted for some time. The following restoration of the muscles’ length is what recovery is. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains.” Besides, tension and relaxation are the two sides of the same coin, “if the muscle forgets how to lengthen, it will contract more poorly. And that is stagnation of strength.” - Alexander Faleev

ASSISTANCE PRESCRIPTIONS FOR FRONT SQUATS (EXAMPLES)

Belt Squat, Lunge Variation, Goodmornings, Back Extensions, Ab Rollout, Hanging Knee Ups, Seated Hamstring Curls

ASSISTANCE PRESCRIPTIONS FOR BENCH PRESS

Push-Ups, Shoulder Press, Biceps Curl, Triceps Extension, Row Variations, Wrists

ASSISTANCE PRESCRIPTIONS FOR DEADLIFT

Suitcase Deadlifts, KB Swings-Cleans-Snatches, Farmers Carry, Coppenhagen Plank Variations, Reverse Hyper, Calves

HOW TO USE ASSISTANCE PRESCRIPTIONS

Select 1 or 2 Movements 

Perform a 2-3 Sets of 6-15 Reps

Be Creative & Think For Yourself

 WORKOUT A

FRONT SQUAT

5X5

BELT SQUAT OR LUNGE VARIATION

3X6-8

 

KONG ROWS

3X8-10

HANGING ABS

3X10-12

STRETCH

8-10 MINUTES

WORKOUT B

BENCH PRESS

5X5

INCLINE DB PRESS

3X6-8

ALTERNATING SHOULDER PRESS

3X8-10

TRICEPS EXTENSIONS OR DIPS

3X10-12

STRETCH

8-10 MINUTES

 WORKOUT C

SUMO DEADLIFT

5X5

PULL-UP

3X6-8

SINGLE ARM SWING SNATCH (KB)

3X8-10

BICEPS CURL

3X10-12

STRETCH

8-10 MINUTES