Please Scroll Down to See Forums Below But I'm used to doing soooooo much more work than just 3 exercises =) I'll try starting with the intermediate for 4-5 weeks though. Does it make any difference if I overtrained the bejesus out of myself over the summer (4-day split with only 1 rest day between splits for 3 months straight, very high volume and intensity)? School started for me and I couldn't keep it up. I've been out of it since; pretty much been plateaued on everything for the last 2 months or so.
Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up now!
- Thread starter BionicBC
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Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
They are not *just* three exercises. They are the exercises that make some people curl up in a fetal position and cry provided they go heavy enough. After a workout of full body lifts, I usually drag myself home.
I don't think what you did in the summer will affect your progression on 5x5.
Jeebus344 said:
They are not *just* three exercises. They are the exercises that make some people curl up in a fetal position and cry provided they go heavy enough. After a workout of full body lifts, I usually drag myself home.
I don't think what you did in the summer will affect your progression on 5x5.
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
I'll admit that I stopped reading the thread at page 20, so maybe this was answered specifically somewhere in the next 100 pages...
Anyway, 32 YO 5'10" 147lbs ~10%BF former fatty (like 325+ 7 years ago) who finally wised up and lost the extra baggage. Did the fat thing for a while, getting a bit sick of the skinny thing, so now I figure I'd try for the trifecta and try for the strong thing. I'd been moving weights around for the past few years but no real plan and thus no progress other than some toning. I started getting more serious about it around two months ago where I started RIppetoe's Starting Strength program (more correctly, the version that subs the rows for the cleans) and have put on 6lbs (all lean, as far as I can tell) and have significantly increased all of my lifts. I probably could have put on more mass, but being a former fatty I am still somewhat calorie-phobic and admittedly probably haven't eaten enough to get all I could out of the work.
Anyway, I'm still progressing on the SS program, but am starting to plan what comes next and this seems like a good candidate. My main question is in regards to the "ramp up" sets detailed in the program vs. standard warmups. It seems like most programs (including the SS program I was on) assume the warmups and don't really make it part of the formal program. But the ramping up specified here pretty much seems like the standard warmups I've been doing - and as such, despite being called a 5x5, the actual volume seems lower than SS. Is this correct? I.e., my current squat for SS would look something like this:
Bar - 1x5 (warmup)
115 - 1x5 (warmup)
155 - 1x5 (warmup)
185 - 1x3 (warmup)
205 - 3x5 (work)
It sounds like this would translate into the intermediate 5x5 Monday as something like:
Bar - 1x5 (warmup)
115 - 1x5
145 - 1x5
165 - 1x5
185 - 1x5
205 - 1x5
Is this right? Although I suppose the top 1x5 probably would be heavier than my 3x5 under SS at all the same weight.
Second, just so I'm sure about the Friday routine - does "First 4 sets are the same as Monday's" mean Monday's top 1x5? Or does it follow the first 4 ramp up sets - i.e.:
Bar - 1x5 (warmup)
115 - 1x5
145 - 1x5
165 - 1x5
185 - 1x5
210 - 1x3
165 - 1x8
Thanks in advance.
I'll admit that I stopped reading the thread at page 20, so maybe this was answered specifically somewhere in the next 100 pages...
Anyway, 32 YO 5'10" 147lbs ~10%BF former fatty (like 325+ 7 years ago) who finally wised up and lost the extra baggage. Did the fat thing for a while, getting a bit sick of the skinny thing, so now I figure I'd try for the trifecta and try for the strong thing. I'd been moving weights around for the past few years but no real plan and thus no progress other than some toning. I started getting more serious about it around two months ago where I started RIppetoe's Starting Strength program (more correctly, the version that subs the rows for the cleans) and have put on 6lbs (all lean, as far as I can tell) and have significantly increased all of my lifts. I probably could have put on more mass, but being a former fatty I am still somewhat calorie-phobic and admittedly probably haven't eaten enough to get all I could out of the work.
Anyway, I'm still progressing on the SS program, but am starting to plan what comes next and this seems like a good candidate. My main question is in regards to the "ramp up" sets detailed in the program vs. standard warmups. It seems like most programs (including the SS program I was on) assume the warmups and don't really make it part of the formal program. But the ramping up specified here pretty much seems like the standard warmups I've been doing - and as such, despite being called a 5x5, the actual volume seems lower than SS. Is this correct? I.e., my current squat for SS would look something like this:
Bar - 1x5 (warmup)
115 - 1x5 (warmup)
155 - 1x5 (warmup)
185 - 1x3 (warmup)
205 - 3x5 (work)
It sounds like this would translate into the intermediate 5x5 Monday as something like:
Bar - 1x5 (warmup)
115 - 1x5
145 - 1x5
165 - 1x5
185 - 1x5
205 - 1x5
Is this right? Although I suppose the top 1x5 probably would be heavier than my 3x5 under SS at all the same weight.
Second, just so I'm sure about the Friday routine - does "First 4 sets are the same as Monday's" mean Monday's top 1x5? Or does it follow the first 4 ramp up sets - i.e.:
Bar - 1x5 (warmup)
115 - 1x5
145 - 1x5
165 - 1x5
185 - 1x5
210 - 1x3
165 - 1x8
Thanks in advance.
blut wump
New member
You haven't misinterpreted it.
The Intermediate 5x5 is designed to avoid build-up of fatigue and the ensuing tendency to move into over-training or over-reaching. You should find that you can more-easily advance the top set with the lower workload. As ever, with any program to get stronger, you are juggling progress, recovery ability and the duration of the training cycle. At some stage the body cries "Uncle" and you have to change things up.
If you've been on the SS program for a while, switch to the 5x5 for a while until progress stalls again.
The Intermediate 5x5 is designed to avoid build-up of fatigue and the ensuing tendency to move into over-training or over-reaching. You should find that you can more-easily advance the top set with the lower workload. As ever, with any program to get stronger, you are juggling progress, recovery ability and the duration of the training cycle. At some stage the body cries "Uncle" and you have to change things up.
If you've been on the SS program for a while, switch to the 5x5 for a while until progress stalls again.
djeclipse
New member
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
True, I'm heading over there now, i have a question for ya.
And ya, this thread has a lot of great info.
blut wump said:You know where to find me if you miss me.
I always keep an eye on this thread. There's too much nostalgia in here to ignore it.
True, I'm heading over there now, i have a question for ya.
And ya, this thread has a lot of great info.
blut wump
New member
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
http://www.elitefts.com/documents/gpp.htmdjeclipse said:
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