Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up now!

[BionicBC]

Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

MadCow for President!
Bionic

 

[blut wump]

[**insert epithets of choice here**]This week 9 is all about just one thing and that's willpower.

Part of your mind is listening to your body telling you not to be crazy and just to walk away from the weight. Another part of your mind is telling that first part to shut up and trying to reassure you that you can do the lift. Finally, there's a third part, which feels as though it's on fire, which actually guides you through the lift itself. Once you start the movement you're just a passenger, straining to listen only to that third part.

Today was hard work.

 

[BionicBC]

Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

[**insert epithets of choice here**]This week 9 is all about just one thing and that's willpower.

Part of your mind is listening to your body telling you not to be crazy and just to walk away from the weight. Another part of your mind is telling that first part to shut up and trying to reassure you that you can do the lift. Finally, there's a third part, which feels as though it's on fire, which actually guides you through the lift itself. Once you start the movement you're just a passenger, straining to listen only to that third part.

Today was hard work.

How much are your lifts up?

 

[blut wump]

My deadlift is up by 160Kgx3x3 from before I started since I'd never done it before. On Monday's bench I tripled the weight that had been my 1RM at the start of Jan.

I'll post my workout logs after Friday.

 

[BionicBC]

Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

My deadlift is up by 160Kgx3x3 from before I started since I'd never done it before. On Monday's bench I tripled the weight that had been my 1RM at the start of Jan.

I'll post my workout logs after Friday.

Deadlift up 160kg. 160kg x 2.2=352lbs. So your @ 352 lbs, or its gone UP 352lbs?
Tripled your bench??!?!?! Hmm....
I really want to see your workout log.
********WHY ISNT THIS POST A STICKY YET?!?!?!?**********
Bionic

 

[Madcow2]

blut wump - Very nice progress. I'm assuming you are doing the 3x per week deloading protocol. Just hazarding a guess, you didn't cut much volume or take much in the way of extra days. You'll likely need to deload again if moving straight into another volume phase. If you intend to start light at week 1 (based on success of previous program) you could likely get away with a single week of light training between week 9 and the beginning. Train 2x per week low volume, squat once. All lifts should be light and done for speed/acceleration/explosion. If you are familiar with the olympic lifts it would be a good time to work some in. If you intend to start relatively heavy at week 1, you may wish to deload on the 2x per week for 2 weeks rather than 1 as you seem to be pushed very hard right now. Excellent success, I just don't want you to compromise another loading cycle by going into it without recovery.

Also, if you are pulling 2x body weight in the DL for your weekly sets you should decrease the volume phase to 3 sets of 5 rather than 5x5 as the DL can get very taxing.

I'm going to post a link below to an interesting squat specific routine. It's a worthwhile read and a good illustration of how dual factor loading/deloading schemes are used in a more complicated environment (breaking into multiple micro/meso cycles in structure over a longer training cycle).

 

[Madcow2]

Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

SMOLOV SQUAT CYCLE

This is a very very demanding offseason training cycle focusing almost entirely on improving the squat. Huge PR gains in the squat have been reported from those using it.

I post it here simply because it is a good example of setting up longer more complicated training cycles with dual factor theory using multiple micro/mesocycles in structure. Various loading and deloading structures are needed when planning longer training cycles and this is a very easy to understand example (similar to the 5x5 but just a notch up) complete with glossary. I imagine this will be helpful to many here in planning more general training periods despite the degree of specificity in the example program.

It's probably easiest to just view the original source thread as the matricies are better and clearer than my text implementations below.

EDIT: I also began a dedicated thread for this as page 6 in this thread may get less views and it is a good read. Dedicated topic is here: http://www.elitefitness.com/forum/showthread.php?t=382280

NOTE: RUSSIANS LIST SETS AND REPS IN REVERSE SO 70%x5x8 IS ACTUALLY 8 SETS OF 5 NOT 5 SETS OF 8.

Source Thread: http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

Another Russian Super Cycle:
Add up to 100 Pounds to Your Squat in Thirteen Weeks

by Pavel Tsatsouline, Master of Sports


NOTE: Set and rep instructions in this article are the reverse of the way they are written in the U.S. In Russia, the number of reps is given first, followed by the number of sets. Thus "3x10" in this article indicates that the trainee would perform 10 sets of 3 reps each.


In case you got all starry eyed and bushy tailed having read the title beware that you cannot get something for nothing. Either of the two four week loading blocks of the thirteen week Russian cycle pack more work than most American squatters do in a year, no joke. You shall gain but you shall pay with sweat, blood, and vomit, Comrade.
The super cycle was designed by Master of Sports S. Y. Smolov and stacks like this:
1. Layoff or maintenance training
2. Introductory microcycle -2 weeks
3. Base mesocycle -4 weeks
4. Switching -2 weeks
5. Intense mesocycle -4 weeks
6. Taper -1 week
7. Competition

The Introductory Microcycle

The introductory microcycle shall bring you up to 90% of your personal best squat in just a week and shall prepare you for the horrors to come.

Every day is a Halloween during the next four weeks. It is worth it; the base mesocycle delivers a 10-30kg gain for big boys and 5-7,5kg for lighter lifters.

The 'switching' two-week stretch is dedicated to plyometric and compensatory acceleration training. The idea is to stimulate your nervous system with a different type of stimuli and thus make it more responsive to another round of slow and heavy training. You shall also appreciate the chance to lick your wounds after the base mesocycle.

The intense mesocycle is another cruel and unusual stretch of four weeks. It is good for another 15-20kg squat gain.

Finally you shall taper with what you could have interpreted as an overtraining program before you embarked on the Russian cycle but now will gratefully accept as a vacation.

Week thirteen: enter the platform and dominate.

If you are starting Smolov's super cycle after a major layoff perform the following two-week introductory microcycle. The Russian lifter and author shows how you can reach 90% of your peak condition in just three days:
Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1


The percentages are based on your best suitless squat right before the layoff, not on an estimated current or projected max.

Whatever stage of the cycle you are in, Smolov advises to include what Russian Olympic lifters know as a protyazhka, or a long pull, in your warmup. A protyazhka is a snatch without any knee dip whatsoever. Smolov plugs it in a time tested combo: a snatch grip long pull x 3-5 reps + a wide grip press behind the neck x 3-5 reps + a squat with the bar on the shoulders x 3-5 reps. I believe that you would do even better if you ditch back squats in favor of overhead squats. The latter are great for developing SQ specific flexibility and enforcing a good technique the hard way. Smolov's warm-up calls for four to five sets of the above combo.

The next three days of the first intro week spend doing lunges with the emphasis on maximal stretching of the thighs.

During week two squat every other day with 80-85% weights. You must be able to work up to one set of five in that percentage range by the end of the second intro week.

Smolov insists on including explosive drills into your introductory microcycle: jumps over various obstacles, broad jumps, jump- ups on a pommel horse, etc. The Russian expert advises that you stay away from depth jumps though; intense plyos can be murder on your knees at your current level of conditioning.

"Abandon hope all ye' who enter here." The inscription on the gates of hell in Dante's Inferno could be applied to the four- week base cycle without a shade of exaggeration. It is a Russian program so you would be naïve to expect hitting the squat rack on Monday and dedicating the rest of the week to assistance work at McDonalds. You shall squat four times a week, Comrade, whether you like it or not. And in case you are planning on working up to a top set of five or whatever, you've got another thing coming. Expect loading schedules such as seven fives with 80% weights and ten triples with 85% 1RM!
Week # Monday Wednesday Friday Saturday
1 70%x9x4 75%x7x5 80%x5x7 85%x3x10
2 (70%+10kg)x9x4 (75%+10kg)x7x5 (80%+10kg)x5x7 (85%+10kg)x3x10
3 (70%+15kg)x9x4 (75%+15kg)x7x5 (80%+15kg)x5x7 (85%+15kg)x3x10
4 Rest Rest Prikida
(work up to a near max single)
Prikida
(work up to a near
max single)

You must have gotten tired just reading the matrix, haven't you?

This is an off-season program so the percentages are based on your current 1RM without a suit. If you do not know what it is make an estimate. If you do not have kilo plates add twice the recommended number in pounds, e.g. 30 pounds instead of 15kg. Put up your weights at a slow or moderate tempo, dynamic efforts do not belong in this phase.

In the last session you are supposed to work up to a near max to get an idea of where you are at. The original program does not call for a supersuit but you may choose to wear it during the final, trial, session if you have no problem going for a PR in gear after a long stretch of raw or semi-raw training.

If you do not like the fact that you simulate a contest on a day other than a Saturday you may push the training days one forward: Tuesday, Thursday, Saturday, and Sunday. You may even decide to enter a relatively unimportant meet on the day of the prikidka and post very conservative attempts.

The mad Commie who dreamed up this anti- Constitutional cycle promises that once you have survived these four weeks your legs will turn into car jacks. But no matter how inspired you are by the gains, you are to immediately back off after completing the last workout of the base cycle! The regimen pushes you to the limit of your strength and recovery and carrying it on longer than a month guarantees the mother of all overtraining.

A so-called 'switching' semi-mesocycle is now in order to let the body and mind recover before taking on the pre- competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else.

Following the two-week switching phase the Russian coach instructs the lifter to start another four-week loading cycle. It was designed by weightlifting and powerlifting coach I. M. Feduleyev from Moscow and is responsible for preparing eight nationally ranked lifters in record times. It is good for another 15-20kg on your squat in just a month if you have the balls to take it on. Here is Feduleyev's program in all its Communist glory:

Week # 1


Monday 65%x3 75%x4 85%x4x3 85%x5
Wednesday 60%x3 70%x3 80%x4 90%x3, 85%x5x2
Saturday 65%x4 70%x4 80%x4x5

Week # 2


Monday 60%x4 70%x4 80%x4 90%x3, 90%x4x2
Wednesday 65%x3 75%x3 85%x3 90%x3x3, 95%x3
Saturday 65%x3 75%x3 85%x4 90%x5x4

Week # 3


Monday 60%x3 70%x3 80%x3 90%x5x5
Wednesday 60%x3 70%x3 80%x3 95%x3x2
Saturday 65%x3 75%x3 85%x3 95%x3x4

Week # 4


Monday 70%x3 80%x4 90%x5x5
Wednesday 70%x3 80%x3 95%x3x4
Saturday 75%x3 90%x4 80%x4x3

In case you got excited that the loading cycle number two calls for 'only' three squat sessions a week, you must have wilted as soon as you have read the numbers. Feduleyev's regimen calls for an inhumanely high number of squats in the 81-90% intensity zone: 134 lifts or a whopping 44% of the total load. You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting.

Lift at a medium tempo. The choice of equipment is up to you but full contest gear is encouraged.

The cycle is designed for a lifter hardened by high volume/ high intensity training and you are supposed to completely recover between workouts. Note that every week the Wednesday session calls for the greatest load, which is why it earns two days of rest. If you are not in a good enough shape to handle such a macho work load and you feel very tired by the end of week two merciful coach Feduleyev shall let you reduce the weight by 5-7% in all sets without cutting back on the sets or repetitions.

The above cycles have built great strength, now you are facing the tricky task of peaking it when it counts. Once you are a week away from the meet Smolov recommends the following week-long podvodka or taper. Wear full contest gear naturally.
Monday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday Rest
Wednesday 75%x4, 85%x4x4
Thursday Rest
Friday Rest
Saturday Rest
Sunday Competition

The Russian coach promises that the high load in the beginning of the week shall not negatively affect you. That may not be the case with a lifter unaccustomed to Russian style high volume/high intensity/high frequency training. Especially since Smolov's plan is charted out for a Sunday meet, an unheard of thing in the U.S. Consider skipping the Monday session and pushing the Wednesday session a day back:
Monday Rest
Tuesday 75%x4, 85%x5
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition

If you choose to follow Smolov's peaking plan to the letter push all the sessions one day back to peak on Saturday:


Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Monday Rest
Tuesday 75%x4, 85%x4x4
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition


You will have to reschedule the four weeks of the preceding four week cycle accordingly: train on Sundays, Tuesdays, and Fridays instead of on Mondays, Wednesdays, and Saturdays so you will have a day off between the last session of the loading cycle and the first of the peaking one. And if you opt for your pet peaking schedule Smolov will not take it personally. Peaking is an art as much as it is a science.

Give this Russian super cycle a shot if you have what it takes. Comrade Smolov promises that you shall show a result that shall surprise you. Report your gains on dragondoor.com training forum.

Pavel Tsatsouline is a former Soviet Special Forces instructor, currently a Subject Matter Expert (S.M.E.) to the US Marine Corps Martial Arts Program and the US Department of Energy nuclear security teams.

Pavel has authored a number of books including Power to the People!, Bullet-Proof Abs, and The Russian Kettlebell Challenge. They are available from dragondoor.com where you will also find Pavel's free online newsletter, articles, and a forum.

Copyright 2001 Advanced Fitness Solutions, Inc.

This article first appeared in Powerlifting USA magazine. Call (800) 448-7693 to subscribe.

Glossary of Terms


Loading blocks - training cycle

Super cycle - a long training cycle composed of shorter, but different styles, of training cycles

Microcycle - a very short training cycle, usually lasting one to two weeks.

Introductory Microcycle - a very short cycle consisting of fairly light work that might include perfecting form and getting the body ready for the training to come.

Mesocycle - a long training cycle, usually lasting four to six weeks Base mesocycle - a long training cycle used to develop initial strength, consisting of heavy weight work Intense mesocycle - a long training cycle where the trainee would go "all out" at every workout

Switching - in this article it refers to a short cycle that gives the body a rest between two heavy training cycles. Exercises are done for speed and agility.

Taper - This is a one-week active rest period before the competition. It gives the muscles a chance to repair themselves so they will be in prime condition the day of the competition.

Percentages - These are shown in the article as "70%x5x3" or ""65%x8x3" This means that the trainee should perform a given exercise at 70 percent of 1 rep maximum for 3 sets of 5 reps each. Remember this pertains to this article only. Other articles on Dolfzine that indicate "5x3" would mean 5 sets of 3 reps. See the Note at the beginning of this article for further clarification.

One Rep Maximum - Often written "1RM" or "1 rep max", this means the most amount of weight, or heaviest load, a person can lift for one repetition. It is not advised that anyone but advanced athletes attempt this. Even then, there are tables that will convert 10 reps at 100 pounds to 1 rep at ??? Competitive powerlifters are aware of this figure for each exercise; it changes as one becomes stronger. It also changes if supportive lifting suits are used.

Support Gear, Full Contest Gear - Powerlifters wear squat suits, deadlift suits and bench press suits. There is a lot of controversy over these as providing unfair advantage. However, they also protect joints. Powerlifters can also wear weight belts, wrist straps and knee straps. All of this equipment is optional. Some people prefer to lift "raw" (no support gear) or "NNN" (no wraps, no suit, no belt).

Supersuit - A suit worn when performing squats during a competition.

Long Pull (protyazhka) - this is a very advanced move that combines some Olympic Lifting techniques. It's not for beginners or people who have not been properly coached.

Overhead squats - An Olympic Lift that consists of holding a bar at arm's length overhead while doing a free-form squat. It requires coaching to perform properly.

Lunges - This exercise will be described in detail in "Squat Alternatives, Part 3".

Loading - The amount of weight used, i.e. the "load."

Tempo - The amount of time it takes to perform one rep. Medium tempo for a squat would be approximately 3 seconds to go from the standing position to the bottom position, a pause of about 1 second at the bottom, 3 seconds to ascend, and a pause of 1 or 2 seconds at the top before beginning the next rep. For instructional purposes this would be written "3132". If there were to be no pause at the bottom, it would be written "3X32" or "3032." Tempo can be anything you want. You could squat for "5X12" which would mean a very slow descent and explosive rise. Or you could do "5362" which would mean a slow descent, a hold at the bottom (ouch!), a slow ascent and a slight breather at the top.

Peaking - Reaching the zenith of your levels of strength and readiness. Bodybuilders "peak" for competitions; that's when they've lost a lot of bodyfat and their muscles really show. For powerlifters, it means they may have had to lose some fat to enter a specific weight class, but they are also at maximum strength levels.

 

[blut wump]

Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

Deadlift up 160kg. 160kg x 2.2=352lbs. So your @ 352 lbs, or its gone UP 352lbs?
Tripled your bench??!?!?! Hmm....
I really want to see your workout log.
********WHY ISNT THIS POST A STICKY YET?!?!?!?**********
Bionic

To clarify (I'm a bit drained)
I did 160Kg x 3 x 3 in deadlift. That's also my increase since I'd never done deadlifts before.

When I wrote that I'd tripled my old bench 1RM, I meant that I'd done three reps not that I was using three-fold the weight.

 

[BionicBC]

Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

You suggest, if going heavy on the deadlifts, to do 3 sets of 5 instead of 5x5, is this for Volume and deloading phase? Then, when you move to intensity phase, do you stick with 3x3?
Bionic

blut wump - Very nice progress. I'm assuming you are doing the 3x per week deloading protocol. Just hazarding a guess, you didn't cut much volume or take much in the way of extra days. You'll likely need to deload again if moving straight into another volume phase. If you intend to start light at week 1 (based on success of previous program) you could likely get away with a single week of light training between week 9 and the beginning. Train 2x per week low volume, squat once. All lifts should be light and done for speed/acceleration/explosion. If you are familiar with the olympic lifts it would be a good time to work some in. If you intend to start relatively heavy at week 1, you may wish to deload on the 2x per week for 2 weeks rather than 1 as you seem to be pushed very hard right now. Excellent success, I just don't want you to compromise another loading cycle by going into it without recovery.

Also, if you are pulling 2x body weight in the DL for your weekly sets you should decrease the volume phase to 3 sets of 5 rather than 5x5 as the DL can get very taxing.

I'm going to post a link below to an interesting squat specific routine. It's a worthwhile read and a good illustration of how dual factor loading/deloading schemes are used in a more complicated environment (breaking into multiple micro/meso cycles in structure over a longer training cycle).

 

[Madcow2]

Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

You suggest, if going heavy on the deadlifts, to do 3 sets of 5 instead of 5x5, is this for Volume and deloading phase? Then, when you move to intensity phase, do you stick with 3x3?
Bionic

If you working weight (not 1RM) is going to be > 2x bodyweight during the volume phase then 3x5 will likely put less strain on the system. The DL is very taxing and with the abundance of squating for very strong trainees may prove detrimental. I believe it's been mentioned before (Animalmass has it in there I believe on page 1) but I didn't make a big point of it in my own posts. There is no alteration for the intensity phase. This 3x5 adjustment may or may not matter to a given individual but the stronger a lifter is the more taxing and DL becomes on the CNS which is one of the reasons why Westside used to try to avoid it like the plague as their elite lifters hoist some major tonnage and can burn themselves out easily if training it consistently (another reason why I don't understand them not using olympic lifts or more dynamic pulling variants).