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

[anotherbutters]

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

Yeah, I have heard good things about this book. Might look into purchasing it. Have you got this book? Is it worth purchasing?

Yes and yes. It goes into great detail on the squat, bench, dead, clean and press forms. Everyone seems to have picked something up from it, no matter how experienced.

 

[Yips]

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

Yes and yes. It goes into great detail on the squat, bench, dead, clean and press forms. Everyone seems to have picked something up from it, no matter how experienced.

Cool, thanks for that. Will definitely look into purchasing it. Does it have any info regarding the oldympic lifts?

 

[anotherbutters]

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

Only the clean, but don't let that put you off what is an excellent book for the main strength lifts. I've had Dreschler recommended to me for the oly lifts, but I don't have a copy myself yet.

 

[Bakks]

I have a couple of questions that may have been answered but damn, 60 pages!

I've been training for 2.5 yrs so went to the intermediate program....

Am I right that this routine never does a 5 x 5 with a flat weight? Its always ramping? And likewise, never a 1 x 5. I also can't see any info with regards to Week 5 onwards, or do we just do the same as the others, i.e ramping weights but just drop to reps of 3?????

 

[anotherbutters]

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

Correct, there's no flat 5x5 in the intermediate. They're all ramped, which is referred to as 1x5 in the description. You just carry on for as long as you can, adding a small amount to the bar every week.

3 reps at a heavier weight every Friday and 5 reps with that weight every Monday.

 

[blut wump]

Anothercowbutt is spot on.

There's nothing special about week 5 and onwards in the Intermediate version of the program. You keep running it until it stalls and then make minor tweaks to try to keep it going even longer. You should be able to run it for, maybe, three months before needing to make changes. If you're lucky it'll go for longer.

 

[Bakks]

Cheers mate.

 

[silver_shadow]

Anothercowbutt is spot on.

There's nothing special about week 5 and onwards in the Intermediate version of the program. You keep running it until it stalls and then make minor tweaks to try to keep it going even longer. You should be able to run it for, maybe, three months before needing to make changes. If you're lucky it'll go for longer.

eh?
here's another good one: bloat wimp

 

[Bakks]

I'm a little concerned. I am doing the intermediate workout. I'm basically only doing 2 sets of 5 for shoulders every week that require a decent effort. Then on the other end of the spectrum, I'm squatting 3 times a week. My legs are no where near recovered from Mondays workout, yet this is telling me to get back in there and train them again today? I really don't see how, from a bodybuilding perspective, this can be a decent routine? I can see myself with decent legs and back, but with terrible arms and shoulders. Does anyone have any comments or share the same thoughts?

 

[anotherbutters]

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

Don't think of squats as purely a leg exercise. Squats will load most of the muscles in the body, so they help drive growth overall. That's why the program's based around them and why you squat so frequently. Also, you don't squat with an all out effort every session. There are heavy, light and medium days.

For the overhead press, just focus on adding a little bit to the bar every week. When I did my first run of the SF 5x5 last year, my OHP went from 34kg to 46kg (75lb -> 101lb) in 10 weeks. I too, never really felt much of an effort in the first 3 sets.

Your arms get indirect work from bench press, OHP, rows, deads and chins, plus any accessory work at the end of the week that you care to throw in (just 3x8). They'll grow to support the weight you're pulling with your back or pushing with your chest and shoulders. There's no way your arms won't grow whilst following this, assuming the program is matched to your current level of development.

Finally, if your legs don't feel fully recovered after Monday's squats, I assume you're sore because you've only just started the program. The first few weeks ought to be light as you ramp up the weights, so you shouldn't be that sore to start with. And after the first 2-3 weeks, you'll become conditioned to the frequency of squatting and you won't have any soreness at all.

When did you start the program and how heavy did you go in week 1 compared to what you're capable of? Give us some context - how old are you, what do you weigh, what do you squat, etc.