Workout Routine

5x5 BSVS1

by vaabraham

Behindertensport-Verein senne 1

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
42 sec
2
60% 1RM
10
42 sec
3
60% 1RM
10
42 sec
4
60% 1RM
10
42 sec

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
42 sec
2
–
–
10
42 sec
3
–
–
10
42 sec
4
–
–
10
42 sec

bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

barbell row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

curl

2 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

Abs

2 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5 +
amrap
100 sec

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

deadlift

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

chinup

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

leg curl

2 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
100
100 sec

Abs

1 sets