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

[gymmy1]

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

What is gpp?

General physical preparedness. Good article here:

http://www.deepsquatter.com/strength/archives/ls14.htm

It would be like sled pulling, farmers walks, etc on off days to boost recovery.

I was wondering what people where doing on the intermediate 5x5 routine. I need some stuff to do inside the gym. I've been doing 3 sets of 12 pushups on one of my off days and might incorporate farmers walks but i don't want to screw up my dead progress.

I've been doing the routine for almost five months now. I've also been doing 45min low intensity cardio on the elliptical on my off days for the past month.

thanks

 

[Shadowness]

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

for the intermediate version.. how do i change the workout because i stalled on all lifts. i went up 20lbs in bodyweight and 50-60 lbs on all 3 core lifts I was thinking of changing rows to power cleans and seeing if it keeps my progress going, and yes i reset 3 weeks and tried to blow past the old pr but couldnt

 

[highlander555]

Just wanted to give this a bump. Maybe if more people saw it, we'd have less people curling at the squat rack.

 

[till101]

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

hi,
can there be microtraumata without soreness in the muscle ? because after a few workouts of 5x5 its hard to get a sore muscle, or isnt this necessary ?

 

[tokumei]

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

Hey,

I was hoping I might ask one of the really knowledgeable people like blut wump about preventative training for the shoulders.

I've been lifting for 9 years and have run both the intermediate version and advanced version many times. Up until I started these programs, I had only done body building and had never had any shoulder problems, but I quickly developed some after having started this type of training. As a result, I started adding tons of rotator cuff work. The problem is better, but my bench still bothers me and I added 3 sets of scapular push-ups (arms perfectly straight only using the scapulae to push up) to the program at least once a week on a separate day from rotator cuff work. I cut short of failure and do something like 40 reps, 20 reps, and 20 reps or so.

I failed on all my lifts this most recent time through the program aside from squats 5x5, and it's pretty clear that I over-reached to far, but I was wondering if the scapular push-ups might have had a bad effect on the program (destroying the progression on the bench and military press, etc.). Is this possible? Should I avoid this preventative training in order to maintain the progression?

It seems that working in the 20 to 40 rep range would target primarily the slow twitch muscle fibers and not affect my work on the compound lifts greatly, but I just want to make sure I'm not destroying any chance for progress.

Thanks a lot.

 

[dominator82]

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

just finished week 4 of the loading phase, bench press and squat up around 20 pounds , i am doing pendlay rows which i didnt do before so i dont have a pre program weight to judge my progress.

in week 5 de loading, as an athlete that needs strength and size but cant fatigue myself too much or my sport suffers this has been a great program and i am looking forward to finishing all 9 weeks and seeing my end results

 

[bango skank]

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

My joints are starting to get a bit sore, and I was planning on taking week 13 off completely or doing a 1 week deload.

Any opinions on deloading within the intermediate version? Just do warm-up sets for a week? Should I take a week off?

When I return back to my regularly scheduled lifting should I repeat week 12?

Thanks!

(wow, strong join-to-post ratio for me!)

 

[needtogetaas]

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

My joints are starting to get a bit sore, and I was planning on taking week 13 off completely or doing a 1 week deload.

Any opinions on deloading within the intermediate version? Just do warm-up sets for a week? Should I take a week off?

When I return back to my regularly scheduled lifting should I repeat week 12?

Thanks!

(wow, strong join-to-post ratio for me!)

lmao Glad you mad your first post bro..

O often take a week of and start over.

 

[bango skank]

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

lmao Glad you mad your first post bro..

O often take a week of and start over.

lol, thank you!

Yeah, I was considering that too. Take a full week off and do a 4 week deload. I have nothing to lose.

Would you normally reset after 12 weeks?

Madcow pretty much says to run it until it stops working... but it's unclear if he means to run it without intermittent layoffs/deloads or not. In week 12 I'm slated to squat 376x5, that's really, really heavy (at least for me). I'm currently about to start week 9 and my lifts are all STRONG, with no sense of slowing down yet, I'm just starting to feel a little beat up is all. And after some past injuries, I'm superstitious as hell.

Thanks!

 

[bango skank]

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

bump

Another suggestion I heard is when doing a reset, keep the Friday triple constant, but just reset Monday and Wednesday.

Any thoughts on this

or

comments on my previous post?