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

[djeclipse]

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

im asking a simple questions, dont have to jump on everyones case when someone trying to learn or asking a question about the 5x5. i'm here to learn and asking questions is the best way to do that.

You are not just trying to learn, you ask a question and don't bother to listen to the answer. You are too dense, you think your noob ass knows better then then likes of Madcow, Bill Star & Mark ripetoe.

You are a lost cause and a waste of bandwidth.

 

[djeclipse]

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

So I went in and tested my 5RM for squats, bench and power clean today. This is what I did:

Squat: Barx5, 60kgx5, 70kgx5, 90kgx5, 100kgx4, 105kgx5 (Difficulty = 9/10)
Bench: Barx5, 40kgx5, 50kgx5, 60kgx5, 70kgx3, 77.5kgx5 (Difficulty = 9/10)
Power Cleans: Barx5, 40x5, 50x5, 60x5, 70x3, 77.5x3 (These were really slow and I had to muscle them up so I just stopped), 70x5 (Difficulty = 8/10)
Dips: 3x8 @ B.W

So my new 5RMs are: (old ones in brackets)

Squat: 105kg (107.5kg)
Bench Press: 77.5kg (75kg)
Power Clean: 70kg (75kg)
Mil. Press: 60kg (57.5kg)
High Pulls: 80kg (90kg)

There's only a 2.5kg difference between my squat 5RMs. I guess this'd mean the difference between 5 and 3 reps.

So now you have your true starting 5 rep maxes. Take those, put them at week 4 (or even better, week 5) and start the program on monday.

I am no expert in powercleans, but they shouldn't be muscled up at all. It should be an explosive movement form the floor so that all you have to do is dip under the bar to catch it. If you are "musceling" them up your form is probably shot and it is too heavy for you.

But maybe someone else here can help with power clean form. I don't do them because I don't feel my form is good enough.

 

[NBAfan#21]

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

Hey guyz. I decided that i will start a 5x5 program the monday coming up. But i read that this program isnt for beginners so i will do the Mark Rippetoe 3x5. My question is how do the weight increase work in that progra? Do i increase it by 5lbs every week? Do i keep the same weight for all the sets? What % of my 5 rep max do i start with? Thank you.

 

[djeclipse]

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

Hey guyz. I decided that i will start a 5x5 program the monday coming up. But i read that this program isnt for beginners so i will do the Mark Rippetoe 3x5. My question is how do the weight increase work in that progra? Do i increase it by 5lbs every week? Do i keep the same weight for all the sets? What % of my 5 rep max do i start with? Thank you.

Start reading Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

It's all in there.

You have a few days till monday, should be enough time to really read and understand the program.

A little bit from that link I posted.

Question - What weight should I start with during the first week?

The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique.

The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. Continue to add weight and do sets of 5 until form/technique breaks down. Keep the weight there, correct the technique problems/weak points, and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise.

However, since we're talking about the internet, where 99% of all novices do NOT use proper technique, it has proven itself to be useful to advise that the trainee drop anywhere from 5-15% off his 5-RM, and start his next workout using that weight.

Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technique performance.

 

[NBAfan#21]

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

Start reading Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

It's all in there.

You have a few days till monday, should be enough time to really read and understand the program.

A little bit from that link I posted.

Ok thanks but if we only remove 5-15% of our max and increase the weight by 5-10lbs every workout wouldn't it mean we would stall somewhere around the end of 2nd week. For example: My 5 rep max is probably only around 145lbs for bench press. If i remove 15% of it (22lbs) i would start with 123 lbs on the 1st day. If i increase it by 5 lbs every workout like the said i would already be at 148 lbs on the last day of my 2nd week. Is it supposed to be like that or am i doing something wrong? The smallest plates we have in our gym is 2.5lbs so 5lbs is the minimum increase i can make.

 

[djeclipse]

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

Ok thanks but if we only remove 5-15% of our max and increase the weight by 5-10lbs every workout wouldn't it mean we would stall somewhere around the end of 2nd week. For example: My 5 rep max is probably only around 145lbs for bench press. If i remove 15% of it (22lbs) i would start with 123 lbs on the 1st day. If i increase it by 5 lbs every workout like the said i would already be at 148 lbs on the last day of my 2nd week. Is it supposed to be like that or am i doing something wrong? The smallest plates we have in our gym is 2.5lbs so 5lbs is the minimum increase i can make.

Who said to increase 5lbs every week? This is the beginner program, adding weight to the bar every time you lift, not every week. And it's not a specific 5lbs, do a search here on micro loading. Most people will go to home depot and buy chains that add up to a 2.5 increase total.

 

[NBAfan#21]

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

Who said to increase 5lbs every week? This is the beginner program, adding weight to the bar every time you lift, not every week. And it's not a specific 5lbs, do a search here on micro loading. Most people will go to home depot and buy chains that add up to a 2.5 increase total.

I didnt say i will increase it every week. I said an increase of 5lbs every workout which would mean an increase of 15lbs on bench press per week. It just sounds like too much for me and looks like it will lead to a very early stalling. I got the 5lbs increase from the site you gave me in the programming section

"Originally Posted by Mark Rippetoe, pg. 122, Practical Programming Editorial Copy
for young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans (edit - and rows) can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans and snatches, and assistance exercises."

 

[djeclipse]

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

I didnt say i will increase it every week. I said an increase of 5lbs every workout which would mean an increase of 15lbs on bench press per week. It just sounds like too much for me and looks like it will lead to a very early stalling. I got the 5lbs increase from the site you gave me in the programming section

"Originally Posted by Mark Rippetoe, pg. 122, Practical Programming Editorial Copy
for young males that weigh between 150-200 lbs., deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans (edit - and rows) can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks. Young women make progress on the squat and the deadlift at about the same rate, adjusted for bodyweight, but much slower on the press, the bench press, cleans and snatches, and assistance exercises."

If you want you can start a little lower so you reach your current max in week 3 or 4. But keep in mind you are supposed to be making new Pr's with this program. And this program is for beginners, new to lifting. Typically new lifters are able to add weight to the bar like this for 3-4 weeks as he says. If things star to get too much for you, or you fail on a lift you can always make smaller increments.

When you reach a point where it is just too much for you, then you switch to the program that adds weight to the bar every week instead of every workout.

 

[NBAfan#21]

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

If you want you can start a little lower so you reach your current max in week 3 or 4. But keep in mind you are supposed to be making new Pr's with this program. And this program is for beginners, new to lifting. Typically new lifters are able to add weight to the bar like this for 3-4 weeks as he says. If things star to get too much for you, or you fail on a lift you can always make smaller increments.

When you reach a point where it is just too much for you, then you switch to the program that adds weight to the bar every week instead of every workout.

Ok thanks man. Thats what i am going to do. I have been doing Stronglifts 5x5 before for 3-4 weeks but nothing else except that. I still consider myself a beginner even though my 1 rep max went from 110 to 160 in that program. But those gains are the reason why i dont think i could keep on gaining strength like that for 3-4 weeks since i have already gained some in the past. Anyway i will do an increase of 5lbs per workout for about 2 weeks and if i cant handle it anymore i will switch to an increase of 2lbs per workout. Do you think i could switch to Madcows 5x5 intermediate after 3-4 weeks of Rippetoe's 3x5?

 

[djeclipse]

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

Ok thanks man. Thats what i am going to do. I have been doing Stronglifts 5x5 before for 3-4 weeks but nothing else except that. I still consider myself a beginner even though my 1 rep max went from 110 to 160 in that program. But those gains are the reason why i dont think i could keep on gaining strength like that for 3-4 weeks since i have already gained some in the past. Anyway i will do an increase of 5lbs per workout for about 2 weeks and if i cant handle it anymore i will switch to an increase of 2lbs per workout. Do you think i could switch to Madcows 5x5 intermediate after 3-4 weeks of Rippetoe's 3x5?

So you're not a new/ beginner lifter. Adding 50lbsto any lift in only 3-4 weeks is good. Isn't the stronglifts similar, and probably based on the Mark Rippetoe beginner program? It seems you're just repeating the same program.

Give it a try if your lifts don't go up I would say it's time to decrease the volume a little and move to the madcow intermediate 5 x 5. You will continue to make gains with that program.