5 x 5 review

Discussion in 'Strength-Specific Training (SST)' started by colby2152, Jul 18, 2007.

  1. colby2152

    colby2152 New Member

    <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Here's another example of the 5x5, as per Bill Starr:

    The Bill Starr Power Routine

    When I was a freshman in college, Bill Starr gave me this routine to follow. It was designed for off-season football and general strength training. In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry 600 to over 950. Of course, I was also on the dorm’s prepaid meal plan, and ate like it was going out of style. Plus, I only had four classes that semester, so I spent lots of time sleeping.

    Monday – Heavy Day
    Squat – 5 sets of 5
    Bench – 5 sets of 5
    Powercleans – 5 sets of 5
    2 sets of weighted hypers
    4 sets of weighted Sit-ups

    Wednesday – Light Day
    Squat – 4 sets of 5
    Incline Bench – 4 sets of 5
    High Pulls – 4 sets of 5
    Sit-ups – 3 sets

    Friday - Medium
    Squat – 4 sets of 5, 1 triple, back-off
    Bench – 4 sets of 5, 1 triple, back-off
    Powercleans – 4 sets of 5, 1 triple
    Weighted Dips – 3 sets of 5-8
    Triceps and Biceps – 3 sets of 8 each

    Key Features:

    * On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

    * On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

    * On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.</div>
  2. colby2152

    colby2152 New Member

    Is their a recommended weight (%5RM) that we should start off at? It looks like it is about 45% (135/315).
  3. lcars

    lcars New Member

    thats what i get from it colby.

    well lets say we start the loads comparable to how we start our first week of 5's(in vanilla hst)as we do these over 2 weeks that means 6 progressive load increments.so as we are going to do 5x5 sets then start with the same/similar weight you would normally,if you get my drift.i think we can be forgiven for not using the exact % of rep max [​IMG]

    i like the simplicity of the routine and definitley think its worth a go.maybe next cycle.
  4. colby2152

    colby2152 New Member

    Thanks... but that leads me to my next question. In the first week, do I start off at my 5RM or lower?
  5. 9to5lifter

    9to5lifter New Member

    <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> In the first week, do I start off at my 5RM or lower?</div>
    Definitely lower. You are supposed to hit your current 5RM on week 3 or 4, probably week 4 if this is your first time. This is the Madcow 5x5 recommendation.

  6. colby2152

    colby2152 New Member

    Any percentage that I should start off at in the very beginning?
  7. xahrx

    xahrx New Member

    In that spreadsheet I just sent you is a similar routine. Just change the exercises at the top to match and it should lay out a template for you, including the first three sub max weeks.
  8. colby2152

    colby2152 New Member

    Thanks Xahrx! I will check it out as soon as I have time.
  9. kaos

    kaos New Member

    How can you incorporate deadlifts in this program? Would the best option be replace the squats on Wednesday and do deads instead?

    Also I have problems with benching and my shoulder, a good replacement would be dips right? Or maybe DB bench since they have weighted dips on Friday already?

    Edit: Nevermind, I saw this http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm and this gave me another idea.
  10. Totentanz

    Totentanz Super Moderator Staff Member

    In 5x5, you'd probably want to replace the bench with an overhead press if you have problems with benching - assuming overhead pressing doesn't give you the same problem.

    Deadlifts can be done on weds, but generally only 4 sets or so. Weds squats should be light though.
  11. kaos

    kaos New Member

    Thanks. [​IMG]

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