Can anybody offer some thoughts on the big three,bench,squat,barbell row-5x5 program for sprinters in the max strength phase or for an all year round program.
great program for beginners
and more specifically how the program actually works. do you do the same three exercises 2 or 3 times a week. wouldn’tb this lead to burnout or overtraining,especially when lifting heavy all the time.I would appreciate any replies.
Hope this will help
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What I have learned from Practical Programming book! Part1 Part2 Part3
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Modified 5x5 program. Here
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Death to conjugate method. Here
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MadCow HomePage. Here
This is awesome page full of info…
Next time use the search function 
thanks dux.i’ll give it a shot. What is the search function.
This is the program I used to do. I used the squat, stiff leg deadlift and bench press as the 3 exercises.
After a while I stopped progressing. I did the same weights session 3 days a weak. My stiff leg deadlift was progressing fine, but my squat and bench stagnated. I would make changes if I was to do the 5 x 5 method again.
I suggest that the 3rd session you do each weak to be fast exercises with lighter weight.
Try this;
Mon; squat 5x5, bench 5x5, deadlift varient 5x5.
Wed; Same as monday.
Fri;
Lighter squat: Fast 3 x 5.
Light full squat; Fast 2 x 5.
High pull: LIGHT, 2 x 5. (well below max weight.)
Stiff leg deadlift; 5 x 5
Dumbell bench press; 5 x 5
Lat pull; 2 sets.
The Friday speed session puts a speed element in to your weight training exercises.
The monday and wednesday sessions are not about speed.
If I was to go back to the 5 x 5 method, the above is how i would set it up.
Becuase what I noticed, is that the seldom occasion i experimented with a light weight, done fast in a support exercise, my 5 rep max would go up in the next session in either of the “big 3” lifts.
It is a good program if you do it this way.