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

[Salvatore187]

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

Great deal of info in this thread, I appreciate it alot. I started training again about 2 months ago, after a 2 year lay off due to illness. I haven't seen any info regarding Bill Starr's Beginner routine, and I'm abit confused how it works compared to the intermediate routines.

Monday (Heavy Day – 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light Day – 65-70%)
Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Friday (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

How does the increase in weight work with this routine? Do you increase your weight on the heavy day, medium day?

 

[Perpetualmotion]

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

Maybe someone can help me out here. I've been reading everything Madcow has written and some more from sources he provided. One thing I'm interested in is how could we apply dual factor to a 1x frequency (body part split that hits a muscle once a week)? I'm interested in this purely for knowledge purposes.

 

[brownbrown]

Well this program is based on compund movements so it would take major adjusting.
Hyopthetically you can just get a base line of 5 or 1RM for each muscle group. Then do the calculations for the weight increases per set/ per muscle group.
You wouldn't get the same results as using compound exercises. But it will work

Posted with my Droid EO Forum App

 

[aced1]

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

so im starting bill star's 5x5 soon. will be on var (+some other supps) and a lot of cals. was thinking something like this:
monday : what program suggests +1 biceps,+1 triceps excersise
tuesday : cardio,side abs,some traps
thursd : cardio,calves,pull ups (weighted)
wensd : what program suggests
friday : what program suggests
sutrd : cardio,calves,abs(maybe day. means if i feel tired i wont hit the gym just stay home and rest)
sund : REST

what you guys think of this??
thanks in advance !!

 

[aced1]

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

any thoughts ???

 

[needtogetaas]

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

Lets give this guy a hand please. I know you guys know this program.

 

[zedhed]

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

Ok I'll take a stab at it for you A1.
I have studied all of the 5x5 programs and more or less they are pretty much the same end with a different means. I personally like simple.
The Starr and the Cow are gr8 programs but for me too much messing around with all that.
So my preference is the Strong Lifts 5x5. I will write it out for you.
Workout A
Squat 5x5
Bench 5x5
Bent over rows. 5x5

Workout B
Squat 5x5
OHP 5x5
Deadlifts 2x5

You workout 3 days per week.
You do everything with BBLS!
The first time thru this program you do it exactly as it is written. NO CHANGES!
You add 5 LBS to every excersize every workout except Deadlifts there you add 10 LBS.
As you can see you simply do 5 sets of 5 reps on everything excelp Dead lifts. You only do 2 sets if 5 on deads so you dont overload your CNS.
This is a hell of a lot of squating as you can see also.
I can tell you from expereince that this program is brutally effective and super simple.
It is a 12 week program and in that 12 weeks you will be amazed at how your weights go up and the size that you will add to your bod.
You have to feed this program to get the full benefit from it.
IF you want further discussion feel free to pm me bro.
Good luck to you man!

 

[Nosferatu187]

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

Hello I have a question regarding the Madcow training program, I got my hands on this sheet where you can input your 5RM and the sheet calculates the whole program for 3 months.
Is this program suitable for people who only have something like 8 months of training under their belt? Cause my stats are pretty low still.

 

[Kokarot]

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

Hi Nosferatu

you would still call you a beginner because of your training time, the calculator you have got is presumably the intermediate or advanced version, i would store that away for now and start on strong lifts 5x5 or Bill starr 5x5. And run that for 12 weeks.

Rather get your foundations strong and experienced then move over to intermediate (get that calculator spread sheet out) and plug in your new weights..

I am running this program for the second time now, the intermediate version and here are my stats as of now.
i am 23 year old male, and weight 96Kgs /211 pounds.. i weighed 85kg/ 187 pounds at the beginning of the year.
and i am 100% natural and very proud to say that.

My lift stats are as follows
Squat 5x5 = 320pounds /145Kg
Bench 5x5 = 286 pounds /130kg
Deadlift 5x5 = 407pounds / 185Kg
Overhead press 5x5 = 165 pounds / 75Kg (this is a new lift for this round, my previous was incline chest press for Wednesday and that PR was 253 pounds / 115Kg 5 reps
Pendlay rows = 242 pounds / 110 KG

I am now going through my deload week (5) and got the intensity phase left.

Here i aiming for 335 pound squat and 462 pound Deadlift by the end.

I came off typical BB programs hitting x1 Bodypart per week, and my progress has been second to none, i love this program

 

[bane0907]

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

Hello all!

Just started the 5x5 program, using this simple version:

day 1:
squat
bench
rows

day 2:
squat
military press
deadlifts

day 3:
squat
bench
rows

plus the accessory exercises for each day

Anyway, I have two questions:

First of all, I have a job where my work roster is changing constantly (meaning no mon-fri roster), so basically i can't use the usual mon wed fri split. How much will this affect to this workout routine? Basically I will still keep my workouts 3 times a week, having one day rest between each workout and once a week 2 days off, but this 2 days rest might come between day1 & day2 (or day2 & day 3) workouts every now and then, and sometimes there might even be 3 days rest.

Second question concerning the accessory exercises: Is substituting weighted back hyperextension to machine version ok? I know one should not mess around with these given exercises (and especially not to bring machines into the workout), but our gym doesn't have the basic hyperextension bench.

Really excited about this new routine, and would appreciate your answers!

 

[mbag012]

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

Hi all

Im a novice-intermediate lifter who went on the 5x5 intermediate program 6 weeks ago.

ive managed to increase my squats by 80lbs but my bodyweight only went up by 8lbs and i think half of that is water weight as well. i am pretty sure i eat enough every day. my current strength is

squat; 300lb
deads; 280
bench; 180
barbell;150
military; 90

i also wonder whether it is normal to have such a huge strength gap between my squat and my deadlift?

MORE IMPORTANTLY; 1)i strained my wrist when i fell over and it hurts when i lift. its really minor but it provides a mental barrier that makes me think i cant do the lift when im doing my heavy sets. should i keep doing 5x5, take a rest or go do isolation excersizes that dont hurt my wrists?

2)i was lifting 290lbs easily last week but this week i started having trouble on the 220. it wasnt really trouble, i could do it if i really wanted to do it but it felt like i was putting in too much effort. in the end i only did 4 sets of 220lbs because i couldnt bear to add weight to the bar. is this whats called a plateau? am i to deload?

3) i think i should take a rest as well. from what i understand from the dual factor theory i should be going light on volume every couple of weeks. so my question is this, am i suppose to keep eating alot during my light period?

any advice would be greatly appreciated. sorry for the long post

 

[moya]

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

Hi all

Im a novice-intermediate lifter who went on the 5x5 intermediate program 6 weeks ago.

ive managed to increase my squats by 80lbs but my bodyweight only went up by 8lbs and i think half of that is water weight as well. i am pretty sure i eat enough every day. my current strength is

this is good, but what makes you think this is water weight?... did you start a cycle?...

squat; 300lb
deads; 280
bench; 180
barbell;150
military; 90

are these actual lifts you made? or projected max's?...

i also wonder whether it is normal to have such a huge strength gap between my squat and my deadlift?

that is quite different, but maybe we can figure this out...

MORE IMPORTANTLY; 1)i strained my wrist when i fell over and it hurts when i lift. its really minor but it provides a mental barrier that makes me think i cant do the lift when im doing my heavy sets. should i keep doing 5x5, take a rest or go do isolation excersizes that dont hurt my wrists?

this new to lifting, id say you are probably not going to benefit much from iso work... if you cant work around the injury or go lighter, then maybe a little time off...

2)i was lifting 290lbs easily last week but this week i started having trouble on the 220. it wasnt really trouble, i could do it if i really wanted to do it but it felt like i was putting in too much effort. in the end i only did 4 sets of 220lbs because i couldnt bear to add weight to the bar. is this whats called a plateau? am i to deload?

that is not a plateau... a plateau would be sticking at the same weight for months... or longer......

3) i think i should take a rest as well. from what i understand from the dual factor theory i should be going light on volume every couple of weeks. so my question is this, am i suppose to keep eating alot during my light period?

depends on your goals.... if you are trying to gain weight, yes... if you are trying to cut, of course you are going to want to lower calories... but choose one, and stick with it for a good amount of time...

any advice would be greatly appreciated. sorry for the long post

see the funky colored response above...

 

[mbag012]

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

thanks man

i didnt know the reply was on the next page lol

those are my current lifts at the moment.

im also training natty because i dont know where to find juice.

my wrist is almost healed atm.

 

[confuzzl3don3]

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

Hey so I'm about to start the intermediate/linear madcows 5x5. Just have a few questions:

1) What happens say if i fail to complete the 1x3 on the friday or 1x5 on the monday? Do i redo that weight next week, because it will also affect the following week as you are either meant to do the 1x3 weight as a 1x5 on monday, or a 2.5% more 1x3 on a failed 1x5 on monday.

2) Is that 2.5% fixed? I'm inclined to believe no and it's more a guide, but i've been making progress previously by squeezing out 1kg or even 0.5kg on the SS program. 2.5% is a significant increase for some of my lifts (3-4kg) so I'm unsure whether I will be able to hit that big an increase.

3) In terms of the military press i'm going to be doing on wednesday, I'm wondering if the program is too bench-focused and whether the 1x week shooulders will be enough to progress for the press, and not cause it to lag behind the other lifts.

Thanks in advance for anyone that can help.

 

[mbag012]

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

heres a really late reply. i didnt reply because i wasnt confident of that the answers i would give would be correct.

1) if you fail the 1x3 i would redo the week. if i fail the 1x5 on monday i would do a few accessory excersizes before friday to bring up that excersize and attempt the 1x3 on the friday. success = add weight, fail = redo week.

2) 2.5% isnt fixed. when youre handling under 300lb i think its possible to add up to 5% per week. i think this is why i stalled at 290lb for a week tho. its generally a bad idea to go too fast.

3) the bench doesnt use deltoid muscles all that much so 1 x week shoulders will be enough. the bench press has the military press and the barbell rows to help it progress. the program is fine the way it is.

dont add too many accessory excersizes in until you are ready for the extra workload. 5x5 is a very demanding program if done right.

hope this helped.

 

[DownhillGR]

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

Hello everybody,

I bumped into this thread after reading a matt reynolds article about dfht. I'm on page 47 right now and although many of my questions have been answered, i still have a few...

My stats are these (i'll put kilos and pounds so correct me if i'm doing the conversion wrong.Here we use metric system)

Low bar squat 5RM: 286lb (130kg)
Pendalay row 5RM: 198lb (90kg)
Bench Press 5RM: 216lb (98kg)
Military Press 5RM:165lb (75kg)
Deadlift 5RM: 308lb (140kg)

height: 183cm
Weight: 84kg
Bodyfat: 18%
age: 35

what i started doing last week is this

Upper Body Workout 1
1. Slight Incline Barbell Bench Wide Grip - 4 straight sets x 10 reps - Rest 45-120sec
2.Dbell Incline 45degrees - 3 x 8-12 Straight set - Rest 45-90sec
3.Pendalay Rows - 5 x 5 straight sets - Rest 120-300sec
4.Neck pulls - 4 x 8-12 - Rest 45-90sec
5.Lateral Raises - 3 x 8-12 - Rest 30-45sec
6.JM Press - 3 x 10-12- Rest 45-120sec
7.Bis: Close Grip Chin Ups 3xfail - Rest 45-120sec
8.Bis: Standing Bbell curls - 2set x 6-9 - Rest 45-120sec
Rotator Cuff

Lower Body Workout 1
1.Low Bar Squats - 5 x 5 ramping to 5RM - Rest 45-300sec
2.(Seated Arch back) Goodmornings - 3 x 10-15 straight sets - Rest 45-120sec"
3.Pull Through - (3-5 sets) 4 x 10-12 straight sets - Rest 90-180sec"
4.GHR - (3-4 sets) 3 x 6-9 straight sets - Rest 45-120sec
5.Abs Leg Pull ins - 3 x 10 - Rest 45-120sec
6.Standed Cable Crunches - 2 x 10 - Rest 45-120sec
7.Standing calf Raises alternate legs - 5 x 15-20 - no rest"

Upper Body Workout 2
1.Flat Barbell Bench - 5 x 5 Straight Sets - Rest 120-300sec
2.Rack Lockouts - 1x3 - Rest 45-120sec
3.BB Military press - 4 x 10 - Rest 60-180sec
4.Dips - 3 x 6-9 straight sets - Rest 60-180sec
5.Pullups - 5 x failure - Rest 90-180sec
6.Skullcrushers - 3 x 10-12 - Rest 45-120sec
7.Bis: Reverse Bi Curls - 3set x 8-12 - Rest 45-120sec
8.Bis: Preacher Curls - 2set x 8-12 - Rest 45-120sec
Rotator Cuff

Lower Body Workout 2
1.Squats - 4 x 10 or 5 x 5 (every six weeks 2x20)- Rest 45-120sec
2.Power Clean - 3 x 5 straight Rest 45-120sec
3.Pullthroughs - 4 x 10-12 straight sets - Rest 45-120sec
4.Ham Curls superset with Leg Extensions - 2 x 6-9 straight sets - Rest 45-120sec
5.Weighted Hyperextensions - 3 x 10-12 straight sets - Rest 45-120sec
6.Weighted Side Twists - 3 x 10 - Rest 45-120sec
7.stability Ball weighted Crunch - 3 x fail superset with planks - Rest 45-120sec

First of all, a question about the set up. Do you think i should alter anything?

Then my main question:
I've never done rack lockouts, and i want to add these in, since my bench press sticking point is half way up! how do i incorporate those in the program? Should i always max to my 3rm or do i follow the same progressive loading principle as in 5x5?

is it ok to do them right after 5x5 bench?

can you give me an example of how should i load the weight for rack lockouts after bench press?

 

[TimeHasCome]

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

I must ask. On wednesday 4x5 days i do incline and deadlift(apart from squats) should i do 4set inclines 5 reps cuz it says "ramping weight to top set 5" is that 5 sets 5 reps? Im not from an english speaking country and have a hard time figuring out the point here, so please assist me my fellow gymbuddies

 

[Malaladream]

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

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[Devilock]

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

Hello, I have a question.
hang clean pull is a good alternative to Pendlay row?

I dont like that row and I dont have a coach who can teach Olympic movement.

 

[mpiter]

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

Right Now The Amazing Spider Man 2 Movie Online

 

[jhonny55]

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

Thanks for posting
To achieve something you’ve never had before, you must do something you’ve never done before.

 

[Poopalover]

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

Just wondering if anyone has ever seen this routine? Just about to start matt reynolds animal mass version which I have done a few times with great success, but stumbled upon this by accident.

Anyone have any ideas on it relating to the animal mass version and standArd madcow?

I was looking at subbing the higher reps for 5x5, so 3/5 then straight 5/5. and de loading etc in the same way as the above stated workouts. just as a change from animal mass.

Intermediate 4 Day
Monday

Squat or box squat 2-3 x 5

Glute/Ham Raises or pull throughs 3 x 10

Bent Row or Chest Supported row 4 x 6

Barbell or Dumbbell Curl 3 x 8


Wednesday

Bench Press or low board press 3 x 5, or 3 x 3

Incline Dumbbell Bench Press 4 x 8

Military or Dumbbell Shoulder Press 3 x 8

Skull Crushers 3 x 10


Friday

Deadlift or rack deadlift 2-3 x 5

Leg press 2 x 10

Chin or lat pull-down 4 x 6

Barbell or Dumbbell Curl 3 x 8

Calf Raises 3 x 15


Saturday

Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3

Dumbbell Bench Press 4x8

Military or Dumbbell Shoulder Press 3 x 8

Tricep pushdowns 3 x 10

Ab work 3 x 10

 

[DOM15]

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

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[Nonstopdrivel]

I know madcow2 hasn't posted in almost ten years, but since this thread is still active, I thought I'd update one of the dead links in his TOC.

http://www.uwlax.edu/strengthcenter/videos/video_index.htm

That page has long since been moved to https://www.uwlax.edu/RecSports/Training-videos/.

The only reason I know this is that UW-L happens to be my alma mater. The university has one of the oldest exercise physiology programs in the nation, so when I was learning how to lift, I had the benefit of learning from scientists who had made careers out of researching the finer points of form and technique. It was invaluable for my progression.

The video collection is a trove of useful information. I hope this continues to be helpful for up-and-coming lifters.

 

[bestellen]

Doing bench 2x a week is fine. If you really are on a plateau then make sure you start the program with light weight. Make sure your 5RM is not till week 4.

 

[tmarloncrisz]

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[n3osis]

Hello.

I know, three years after the last comments .
New spreadsheet 2023.

 

[abolone]

Nice work 5x5 is always a good base especially with the variations you have made
I remember mark riptoes back in thr day in high school long time now..

 

[the_alcatraz]

Nice work 5x5 is always a good base especially with the variations you have made
I remember mark riptoes back in thr day in high school long time now..

@abolone this thread is most oldschool we got on training 5x5

 

[abolone]

Yes old skool good for bar path...
Programming has come along way now...
Many ways to get strong and learn how to move a barbell in a correct safe way

 

[the_alcatraz]

Yes old skool good for bar path...
Programming has come along way now...
Many ways to get strong and learn how to move a barbell in a correct safe way

I think this thread is outdated but still remains true