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

[LiD3]

Power Shrugs,

Since everybody think best of this exercise, I was wondering if it can be Incorporatied into the Intermediate/Linear version of 5x5 program?
Twice a week, maybe on Monday and Wednesday(Since Friday already has a lot of volume)..

Would that be totally messing with the program, as per madcow, that we shouldn't, or just alright as long as the core exercises are met?

 

[Protobuilder]

This comes up at least once a month, although it's been awhile . . . Lol

Consensus, from MC2 (RIP), is adding in power shrugs is fine so long as you don't really push them like a core lift and be sure to watch your recovery, etc. Basically, they shouldn't interfere w/ the core of the program. If you divert resources toward the shrugs, be aware that you're taking that energy from something else. so, you can probably add in a set or two of 10-12 reps a few times a week and be OK. But if it starts to get too much or you start pushing them too hard, you'll screw up the program.

 

[LiD3]

Thanks.

PS, what is this I read about MC2(R.I.P?).. For real?

 

[Protobuilder]

Not "rip" like, dead, rip. More like, "gone", RIP, from the 'net. LoL

 

[blut wump]

We all hope and expect that he'll pop back at some time.

On the power shrugs, I've tried two or three times to include them on runs of the dual factor. By week 3, I've found that I just don't have the energy for them. Your own mileage may vary.

 

[Island Son]

It seems like my OHP is stalling. I'll do a 20-lb reset but I don't expect it to budge much.
For the Wednesday SF workout, is it effective to change OHP to push press, espcially if I'm following up with power shrugs? I really need more shoulder & trap development.

 

[blut wump]

Push press should be fine. It's a good sub for the strict OHP. I've never done PP and powershrugs together but I can't see any problems with the combination

 

[Island Son]

thanks!

 

[ВОДКА]

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

.........yes a variation of Barbell rows. You can do this version or............. The JS version is without doubt better but some people aren't willing to experiment with rowing from the floor and utilizing the erectors.

Hi All,

I searched for quite a while, but I am unable to find a recommendation for 'Grip' when doing the JS Row. I know an overhand vs. underhand grip (among other things like a wide or standard width grip) can target muscles in different ways.

Is there a recommended grip for the JS Row or for any of the other exercises in the Madcow2 variation of Bill Starr's 5x5?

I am an experienced lifter and it would not be a problem to determine this for myself, but I thought for once I would try "exactly" what is recommended instead of tweaking it right off the bat.

Thanks in advance for your help.

 

[blut wump]

All that's really recommended for the barbell rows is to make the effort to keep your back down parallel to the ground; to deload the weight on the floor and to accelerate it briskly on the way up. Everything is pretty much up to you. I think most people here use an overhand grip and I find it more comfortable to go narrower but that's just personal preferences.

Pull heavy, hard and fast and rest the weight on the floor between reps. Aside from that keep adding weight and find a position comfortable to you.

Squats are recommended as medium to narrow stance and go down as deep as you possibly can. In later runs you can make substitutions for various types of squats but I'd recommend sticking with the plan on your first run.