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

[lolwut]

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

Hey fellahs, a few questions:

1) I've been doing the olympic lifts for the past 9 months (with very little increase in weight ) and I haven't touched the bench at all. Should I start the bench under novice or intermediate?
2) What are the set/rep schemes if you want to add the high pull and power clean?

EDIT: Also, I haven't done curls/skullcrushers for 2 years. What starting weight do I go for? Nothing too intense, right?

 

[WiggyWild]

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

1) I'd say 5x5 read every single thing on the site. Even a beginner will progress nicely on intermediate, they just may progress faster than the recommended uppage. Some weeks I just felt like a beast and would up the weight accordingly.

I prolly wouldn't throw in the assistance until the second or maybe even third week. Squatting 3x takes a lil time to get used to. Believe it or not it will get our abs and deads will really get your lower back. The main reason I say this though is so you can guage what effect they are having on ur big lifts so u know when to cut them.

2) I recommend following it for 8 weeks before u mess with it too much. You really have no idea how much you can gain until you try it in its raw form.

Power cleans are a fine sub for rows as the site says.

I hate to do it, but I'm cutting push press for incline. My chest looks small in comparison without that 10 lbs of extra fat hanging around!

 

[lolwut]

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

Another quick question. Could I just ditch the curls for some chin ups?

 

[dominator82]

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

re question 2 , you can replace rows with power cleans or high pulls im pretty sure it says as the original bill star version did this. Re skull crushers and curls the program doesnt include them from what i have read but if you want to add them madcow says go for higher reps like 3x15 and of course start easy,

 

[Solid_Spartan]

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

I'm reading up on this right now, only on page 6. I've done the program before and got the gist of it then, but I really want to know all of the intricate details. I have a ton of reading to do, as I plan on reading the entire thread.

That said, I'm currently on week 4 of the intermediate workout. So I should be setting PRs this week. Monday was pretty easy for me, so it looks like the workout is working.

Should I make the switch to the advanced workout now? I've been training for 9 years, seriously for about five years with injuries forcing me to take some time off. Should I mess with it and begin the advanced phase now, or finish this cycle first?

And if the answer is to finish this cycle first (However long I can go while still making progress), how do I jump into the advanced workout? I'd guess I should do a deloading of 3x3 for 3-4 weeks first then get right into the advanced cycle. But that's only a guess. Any help from anyone in this thread would be greatly appreciated.

 

[dominator82]

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

stick to the program till its finished, your making gains all is well, why make slower gains on the advanced program? stick to the one that gives you fastest results. Before going into the advanced one deload at least a week and see how you feel, im not one of the experts here like pendlay etc.. but i have done the advanced program twice and read most of what is here, hope i was of some use, i finished week 8 of the advanced program today, all my pb's beaten, great feeling.

 

[Solid_Spartan]

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

stick to the program till its finished, your making gains all is well, why make slower gains on the advanced program? stick to the one that gives you fastest results. Before going into the advanced one deload at least a week and see how you feel, im not one of the experts here like pendlay etc.. but i have done the advanced program twice and read most of what is here, hope i was of some use, i finished week 8 of the advanced program today, all my pb's beaten, great feeling.

Definitely a help.

I crushed my PRs last week. It was ridiculously easy to do the weight. Then again, I used to be able to do these weights 2-3 years ago no problem, but the injuries really hampered my ability to lift. Now that I'm finally healthy, I'm thinking that I started this at the right time and now I'm making huge jumps back to where I was prior.

My body felt like crap this week, though. Run down from constantly being on the go, so I'm deloading for a week this week then picking it back up where I left off next week. My body could use a slight break.

 

[blargle]

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

I can't seem to find the part on how to deal with stalling on Monday/stalling on Friday and the percentage to reset (Intermediate program), but I remember their a post on it.. anyone have a link to it? Madcow's geocities site also doesn't seem to have that information beyond a vague mention.

 

[dominator82]

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

blargle, if you stall my understanding was to reset, so if you go at 200 pounds for ex on bench and dont get it, try again dont get it, drop it to maybe 190 pounds and work your way up again, i think you re set 2 weeks back or around there

 

[4CRWZN]

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

Hey guys have started this program tonight i have used the 5x5 calculator
and have used the weights that its told me to.
i havnt seemed to be anywhere near maxing out on any of the sets??
is this ment to happen for a couple of weeks or are you ment to be setting new prs from the start??? Hellppppp..