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

[dominator82]

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

i am almost finished week 9, some great results, wil post them all soon, Bango, i hope someone answers your question with more knowledge than me because when i stall i will be asking the same thing

 

[u418936]

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

If you're feeling overtrained, it's okay to deload for a week. If I were bango (i.e., about to start week 12 and supposed to squat a rep PR of 375x5), and I wanted to deload for a week, I'd do something like 135x5, 185x5, 225x3, 275x3, 320x1 for squats on Mon and Fri. I'd also do a similar deload on all the other lifts. The idea behind the deload is that you want to keep intensity high (to maintain strength without taxing the CNS) but volume low (to recover). The next week, I'd do the week 12 workout.

When you get stuck on all your lifts, and you don't feel like you can make any more progress, you should deload for a couple of weeks and reset the program.

 

[dominator82]

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

i did the advanced 5x5, and after 4 weeks volume did the deload and peak ,thanks for the help u418936 i found that pretty simple and usefull. i just finished week 9 and my bench went from 286 pounds or 130 kg for 5 reps, to 147.5 or 325 pounds for 3, my squat went from 150kg or 330 pounds for 5 to 180kg or 396 pounds for 3, the other exercises such as pendlay row were new to me, and push press i had not done much of but it went up lots, also my palms facing me chins went from 25kg or 55 pounds for 5 to 45kg or 100 pounds for 3. For me these results were great as i hade been stuck on previous numbers for some time, to increase so much was alot of fun and taught me alot about loading and deloading that i can use forever, thanks so much to madcow and the others that gave all the info. I did not gain much muscle size and i definately ate enough as i put on fat but the main focus for this cycle was strength so i achieved my goal

 

[skyflyer231]

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

I'm going to do this routine sometime in the future.

 

[AJHAMMER]

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

after reading only 1% of all the info available my head is already spinning, forget 90% available. I reckon 3 days workout and rest off 4 days. Do i just do only the workout that is mention ( S, D, Rows, press ..) no curls or any isolation exercises?. Just stick to the program for good amount of time, who knows how long, and not include any other exercises. I am more confused than i was before.

Help me brotha.

 

[WiggyWild]

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

I'm on a 600 calorie restricted diet and I have still been gaining 1 lb a week. BF is decreasing so obviously its muscle gains from this monstrous program. I've put 50 lbs on my bench and 70 lbs on my squat in like 6 weeks.

Question: I read somewhere that after you reset once or twice, you can still get some awesome strength and size gains by going to a 3x3 or 5x3 or something.

Is it a bad idea to run that program until no more gains are made?

 

[dominator82]

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

Ajhammer, as you said you only read 1% of the info, it took me a while but i suggest you read the training primer, then pick the intermediate level program and read it back to front a few times, it should make sense madcow has not left out any details. Wiggywild- sounds like you are getting great results, run the i have been program until you stall and plateau, then re set which ever lifts are stalled by dropping the weight by around 10% and working your way up and hopefully past your previous best,if you do this and still nothing, maybe its time to do a more advanced program or look at increasing calories if you are happy with your body fat, i notice i am much stronger when i eat higher calories, i have read nearly all the info and this was my understanding, someone correct me if i am wrong,

 

[dominator82]

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

i just finished my second volume phase, noticed some weight gain this time and not much fat, all lifts went up mainly squat this time, looking forward to seeing the end results again.I noticed a HUGE difference in strength when i ate more (lots of milk,whole eggs and berry shakes because i get sick of eating) and slept more, this sounds like common sense but sometimes we forget the basics

 

[blargle]

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

Madcow's site says you can use the program as a template, and I'm looking to modify it a bit. I'm willing to accept slower gains at this point in order to go easier on my joints.

-Is there an acceptable substitute for hyperextensions, such as good mornings? I don't have a hyperextension machine or someone to hold my feet on a regular bench.
-Is it possible to alternate weeks of bench press and overhead press to give my shoulders a break? Aka bench/press/bench the first week and press/bench/press the next.
-Has anyone worked front squats into the program, back squat one week, front squat the next week?

 

[glennpendlay]

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

yes to question 1, yes to question 2, if you want to do FS, simply alternate workouts.