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

[xblitz44x]

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

I think I'm one of the few that prefer the underhand grip. I chin underhanded as well.

 

[ВОДКА]

All that's really recommended for the barbell rows is............ Everything is pretty much up to you. I think most people here use an overhand grip...........

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.

Thanks for the clarification. I figured overhand or underhand would be fine as long as the form was strict. Guess the first time through will be like any workout I have ever designed for myself. (Do it the way it's written, and if you get results, keep goin.)

I'll start with the intermediate version and go from there. I can't wait to try it, but I read somewhere that you don't get the "pump" like a BB workout. I will just have to learn to deal with that I guess. (But I would much rather be a strong, ripped, "smaller" guy, than a wimpy, ripped, huge guy.)

Thanks again.

 

[Czar87]

Hey guys ... im almost recovered from last run, if you remember i started dual factor ritgh from the bat and fucked up my ligaments, now almost 3 months later ill start again but with linear version and with very very light squatting.

Anyway i came up with few questions ... in linear version i'll go until lifts wont grow anymore ? meaning i dont need to take rests like in df after 4 and 9 weeks but go 'til major of the lifts stall right ? but does it insure that i wont overtrain ?

ouh one q more ... mc2 said that in original version instead of rows there were power shrugs ... does it make sens to do power shrugs for one run to grow my traps or are they already covered deadlift ?

Thanks

 

[Protobuilder]

Hey guys ... im almost recovered from last run, if you remember i started dual factor ritgh from the bat and fucked up my ligaments, now almost 3 months later ill start again but with linear version and with very very light squatting.

I'd suggest taking a look at our training sticky above, and reading up on Rippetoe's routine. There's a link there and it would be a GREAT plan for you at this point.

in linear version i'll go until lifts wont grow anymore ? meaning i dont need to take rests like in df after 4 and 9 weeks but go 'til major of the lifts stall right ?

Yes.

but does it insure that i wont overtrain ?

Generally, yes. For most people w/ average recovery abilities, the linear version shouldn't be so intense that it wipes you out. It's got heavy, medium, and light days and the volume isn't so massive that it overwhelms you. That's "generally" speaking. If your recovery is terrible, or if you dont eat enough/right and don't sleep enough, then you'll get buried. But in gen'l, you should be fine.

mc2 said that in original version instead of rows there were power shrugs ... does it make sens to do power shrugs for one run to grow my traps or are they already covered deadlift ?

Deads will hit your traps fine. I'd just do the program exactly as written, especially your first time through. later on, as you gain experience, you can decide whether you want to do shrugs rather than rows. Right now, let deads hit your traps and keep the rows, IMO.

 

[anotherbutters]

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

The single factor version contains a moderate amount of overall load because that's all that's needed for an intermediate lifter to make progress. That means you don't accumulate a lot of fatigue that needs recovering from, so you don't need to 'rest' after 4 weeks. You keep going until your lifts stall, then reset a few weeks and ramp up again.

The dual factor version contains a lot more load because that's what's required for someone who's already made a lot of progress to make even more progress. There's so much load that you build up a lot of fatigue that you need to rest from, hence the deload after 4 weeks.

The original version (whatever that was) contained powercleans, not powershrugs. You could do powercleans on one run, then when you reset after stalling, you could switch to rows. Either way, stick with one of them throughout the run.

 

[Island Son]

I did 3 runs of the DF and SF feels better. and yeah the single factor doesn't wear you out, just keep going indefinitely.

i added in powercleans after 4 weeks b/c i wanted more trap work; originally it was just squat/incline/dl but i used squat/ohp/dl and now squat/ohp/dl with 3sets 8-10reps powershrug (at wk 4) as an aftermarket "assistance" exercise but it's given me an anabolic boost all over, bench and OHP are a little easier and I might even be able to catch up the OHP to where it "should" have been.
WARNING: I felt macho and added pullups 2 days ago and today my back feels like I badly lost a fight. Now my rows may suffer.
The moral is that extras will detract from your main goals and dont f*ck with the program especially starting out.

 

[ВОДКА]

Hi All,

Just for clarification...... Sorry if this has already been answered, but I could not find it.

Should the assistance exercises increase in weight between each set?

For example, is it better to do 3 Sets of Weighted Dips x 5-8 reps with the same weight for each set and increase the weight when you can complete 3 strict sets of 8 reps? (ie. 3x8 with 50lbs)

OR.....Increase the weight between each set based on your PR and then increase the starting weight when you can complete 3 strict sets of 8 reps? (ie. 3x8 50lb, 55lb, 60lb)

Either way is fine for me because my previous routines incorporated both methods. I figured I would do my assistance exercises with the same weight for each set and then increase when I can complete 3 strict sets of max reps.

I am assuming increasing weight between each set on assistance exercises could be detrimental to the core exercise progress.

Thanks in advance

 

[solarclimax]

I asked this on another thread and i got the reply that it doesn't really mater if you add between sets or week to week. just do 1 or the outher

 

[ВОДКА]

Alrighty, one last quick question about "Assistance exercises" in the intermediate program before I dive in next week......

Let me know if you think this is too much. (Note: Calves are my weakest [hardest to develop] bodypart (I don't have a seated calf raise at the moment but am working on building one.) Also, I like to try and make sure my hamstrings stay up with my quads.)

Monday assistance:
3 Sets of Straight Leg Deadlift x 8
4 Sets of Incline Situps

Wednesday assistance:
4 sets of Leg Curls x 5-8 reps (Increasing weight)
4 Sets of Standing Calf Raises x 15
Superset 3 Sets of Leg Raises + 3 Sets of Situps

Friday assistance:
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Standing Calf Raises x 8
4 Sets of Incline Situps

Thanks again.....

 

[blut wump]

Keep all the situps, drop everything else until you're better acquainted with a completed run under your belt.

The only way you could have energy for even a quarter of that extra work is if you weren't working hard enough on the core lifts. Put your energy and recuperation into the core lifts of the program and let them produce results. If you fritter away your recovery ability on the extra stuff then your core lifts will suffer and the program will be broken.

Sorry but bodies are bodies and you can't expect to be pushing yourself hard on the program and also burning energy on that extra work. If calves are really a problem for you then some extra sets on a Friday might not take too much from your squats but I'd really suggest that attacking your calves after you've fully settled into the program would be better. Give yourself a month to get back into PR territory and then decide whether you have spare energy to burn.