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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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Jim Ouini
New member
This is precious information. Completely opened my eyes and has me scurrying about looking for more.
One question for now: can box squats be incorporated into the program, either as a direct substitute for the regular squats or possibly just on Wed since it's a lighter day?
One question for now: can box squats be incorporated into the program, either as a direct substitute for the regular squats or possibly just on Wed since it's a lighter day?
Madcow2 this thread is great and i cant wait to start this program in 4 weeks. Im getting ready for a PL meet in June (for more info go to my thread in the PL page please "Competing in first meet June 26th!"). I WAS planning on moderate mass gains/high strength, but that seems like it will be next to impossible and it will be completely obvious to everyone close to me that somethings going on lol. I plan to eat about 2500-2800 cals throughout to lean out alot and try to get down to 180 from 185 so i can compete in the 181 class, cause ill probably get smoked in the 198 class. From what everyone, including yourself, is saying, i wont be able to get down to my target weight for this competition. I am running a test/tbol/var cycle along side of this program so im pretty sure ill never be able to lose weight. what should i do? change plan and get up to 197 and try to murder the weights and get as strong as possible? thanks alot.
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
Last Night-Week 8, Workout (Day) #3 (This should have been last week, but I had to go out of town for 3 days and got delayed a lil bit. Actually, I think the rest did me more good than bad...)
Squats
185x3
225x3
365x3-New Record. Did 2 unassisted, but my kneewrap started to pop off on 3rd squat, good thing I had a good spotter, couldve been big trouble. Ill never get velcro knee wraps again...
Bench
135x3, warmup
240x3, 3 sets
(struggled a lil bit on last rep of last set, needed a little help from spotter)
Row
135x3 warmup
250x3, 3 sets
(great form and control on these. Was heavy, but i felt that i was in complete control of the weight at all times)
Bionic
Last Night-Week 8, Workout (Day) #3 (This should have been last week, but I had to go out of town for 3 days and got delayed a lil bit. Actually, I think the rest did me more good than bad...)
Squats
185x3
225x3
365x3-New Record. Did 2 unassisted, but my kneewrap started to pop off on 3rd squat, good thing I had a good spotter, couldve been big trouble. Ill never get velcro knee wraps again...
Bench
135x3, warmup
240x3, 3 sets
(struggled a lil bit on last rep of last set, needed a little help from spotter)
Row
135x3 warmup
250x3, 3 sets
(great form and control on these. Was heavy, but i felt that i was in complete control of the weight at all times)
Bionic
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
Yeah, you can throw them in. You could use them for Wed (keep in mind the Wed squat session disappears in the 2nd phase), you could also use them for M/F. There are other alternatives but I'm hesitant to have someone overly adapt this program without first running it at least once. With a good base understanding of your own tolerances and how they relate to the program, it becomes a lot easier. Most people who overly change it before ever trying it blow it up.
Jim Ouini said:
Yeah, you can throw them in. You could use them for Wed (keep in mind the Wed squat session disappears in the 2nd phase), you could also use them for M/F. There are other alternatives but I'm hesitant to have someone overly adapt this program without first running it at least once. With a good base understanding of your own tolerances and how they relate to the program, it becomes a lot easier. Most people who overly change it before ever trying it blow it up.
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
Some random thoughts:
I don't know your competition history or the specific contest but all held equal a mature 198 lifter will almost certainly smoke anyone new to the class that is gaining the weight in a short time frame to make the best of a poorly planned situation (not specifically you but as a rule and the only exception is a freak lifter who's 181 lifts would have been super competitive at 198). I'm guessing this also isn't a tested meet. You could always keep your weight in a reasonable range and push hard to make weight just before the contest. You'll want to know the timing of the weigh ins and lifting to rehydrate and replenish or whatever else. If your weight creeps too high this can overly drain you and hurt your lifts. Moving up a weight class should be a well planned and executed strategy, either that or don't get attached to your contest results and just use them as a formal training tool until you are ready to go at it again. I don't know what else to tell you but one of those options will probably suffice.
Also, this program is not a dedicated PL program. It's goal in the form presented is not to prepare you for single max attempts although some adaptation can be used in the intensity/peaking phase to incorporate a competitive event or max your lifts. Still, this is a general program for the most part. Maybe better for offseason and just building some extra foundation before you switch back to a dedicated program and incorporate some targeted assistance work to strengthen your weak points in your lifts.
|3ossman said:
Some random thoughts:
I don't know your competition history or the specific contest but all held equal a mature 198 lifter will almost certainly smoke anyone new to the class that is gaining the weight in a short time frame to make the best of a poorly planned situation (not specifically you but as a rule and the only exception is a freak lifter who's 181 lifts would have been super competitive at 198). I'm guessing this also isn't a tested meet. You could always keep your weight in a reasonable range and push hard to make weight just before the contest. You'll want to know the timing of the weigh ins and lifting to rehydrate and replenish or whatever else. If your weight creeps too high this can overly drain you and hurt your lifts. Moving up a weight class should be a well planned and executed strategy, either that or don't get attached to your contest results and just use them as a formal training tool until you are ready to go at it again. I don't know what else to tell you but one of those options will probably suffice.
Also, this program is not a dedicated PL program. It's goal in the form presented is not to prepare you for single max attempts although some adaptation can be used in the intensity/peaking phase to incorporate a competitive event or max your lifts. Still, this is a general program for the most part. Maybe better for offseason and just building some extra foundation before you switch back to a dedicated program and incorporate some targeted assistance work to strengthen your weak points in your lifts.
I have no competitive history in PL, just trying it out for fun. Winning would just be an added bonus. The meet has both tested and nontested classes. Ill make a push to get down to 181, but if I get stuck in 198 ill deal with it. For the junior group (20-23), i have respectible lifts for both 181 and 198, but would obviously fair much better in the 181 class.
What would you recommend i do during the peaking/intensity phase to increase my max singles? PM me with your response if you dont want to post that on here.
What would you recommend i do during the peaking/intensity phase to increase my max singles? PM me with your response if you dont want to post that on here.
Jim Ouini
New member
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
I'm on week 3 and I've been doing normal squats all 3 days up to this point so I don't plan on changing. I was just curious if in the future I could use this program to help me get stronger at the bottom. I've been warming up with box squats since they were light and I wanted to try them but work sets have been normal squats.
Since I didn't figure my true 1 x 5 and 5 x 5 maxes prior to starting (I just guesstimated based on experience) I started pretty conservatively based on your statement that most people start too heavy.
Wk 3 Day 1 wasn't too bad, I was able to get through the sets given enough rest. It was tough but I never thought I was going to fail. From what I understand I'm supposed to be wiped by the end of week 4 so I'm wondering if i'm only at, say, 90-95% of my max right now. Unfortunately I don't have a spotter so going to failure is kind of tough.
I plan on going through this again so I'll be able to set my weights more appropriately.
Great program so far, some of the things I like about it:
-squatting 3 x week. It's fun.
-don't have to walk around the gym bumping into people looking for a dumbell or preacher curl or incline bench and what not. In fact on Wed I'm only at the power rack the entire workout (squat, DL, standing military, pullups)
-having to learn the correct way to BB row. Great exercise.
-having set goals each and every workout, as well as for the entire cycle. Very motivating.
Madcow2 said:
I'm on week 3 and I've been doing normal squats all 3 days up to this point so I don't plan on changing. I was just curious if in the future I could use this program to help me get stronger at the bottom. I've been warming up with box squats since they were light and I wanted to try them but work sets have been normal squats.
Since I didn't figure my true 1 x 5 and 5 x 5 maxes prior to starting (I just guesstimated based on experience) I started pretty conservatively based on your statement that most people start too heavy.
Wk 3 Day 1 wasn't too bad, I was able to get through the sets given enough rest. It was tough but I never thought I was going to fail. From what I understand I'm supposed to be wiped by the end of week 4 so I'm wondering if i'm only at, say, 90-95% of my max right now. Unfortunately I don't have a spotter so going to failure is kind of tough.
I plan on going through this again so I'll be able to set my weights more appropriately.
Great program so far, some of the things I like about it:
-squatting 3 x week. It's fun.
-don't have to walk around the gym bumping into people looking for a dumbell or preacher curl or incline bench and what not. In fact on Wed I'm only at the power rack the entire workout (squat, DL, standing military, pullups)
-having to learn the correct way to BB row. Great exercise.
-having set goals each and every workout, as well as for the entire cycle. Very motivating.
psychedout
New member
Question. I tweaked my back on the parallel rows on Monday. I don't think I will be able to deadlift tomorow which sucks.
Anyways to the issue at hand. I find doing the rows explosively really hurts my lower back, and not in a good way. I can do one-arm db rows paralell to the ground with no low back pain though. Or I could go lighter but move the weight less explosively.
What do you suggest madcow2?
Anyways to the issue at hand. I find doing the rows explosively really hurts my lower back, and not in a good way. I can do one-arm db rows paralell to the ground with no low back pain though. Or I could go lighter but move the weight less explosively.
What do you suggest madcow2?
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