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).
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
BELT SQUAT OR LUNGE VARIATION
INCLINE DB PRESS
ALTERNATING SHOULDER PRESS
TRICEPS EXTENSIONS OR DIPS
SINGLE ARM SWING SNATCH (KB)