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

blut wump · Mar 2, 2005

Week 8 just keeps getting better. I found week 7 actually fairly hard and was expecting to struggle a lot this week.

I did my Monday PRs fairly comfortably but was not looking forward to today's workout. Last week I'd barely managed my deadlifts and had even dropped the bar on my last rep and came away with a hurting back which had compromised my Friday barbell rows.

Today I added the requisite 5Kg (11 pounds) and just went for it. Nailed it with no problems and felt I could have done more. It reminded me of one of Curgeo's posts where he wrote about a changed attitude to weights. They're not a challenge, as such, either you lift it or you don't. It's the straining that counts. I reckon it's better when you do make the lift, though, and not just for the fuller rom.

Madcow2 · Mar 2, 2005

Mandinka2 said:
Madcow2 - I think the program is excellent and will be starting in 4 weeks but one thing - in regard to 90 degree back pulls - would heavy cable rows (possibly with wide bar) not be a superior sub ?

These are just barbell rows. Close to or at 90 degrees is simply the right way to do them. There's a link on the first page that goes into a detailed thread on exactly why and provides 2 supperior variations. The best one being towards the bottom on page 1. Here's the link: http://www.elitefitness.com/forum/showthread.php?t=366601

As far as substituting a cable variation - this would be the polar opposite of supperior. It would slash the effectiveness to the point where you'd just be better off doing something entirely different. Properly performed barbell rows are multiple mangitudes better than a cable or machine variation. The vast majority of machines are simply garbage designed to take up space and make gym members think they are getting something for their money. Good for rehab - bad for a serious trainee.

Kane Fan · Mar 3, 2005

Madcow2 said:
These are just barbell rows. Close to or at 90 degrees is simply the right way to do them. There's a link on the first page that goes into a detailed thread on exactly why and provides 2 supperior variations. The best one being towards the bottom on page 1. Here's the link: http://www.elitefitness.com/forum/showthread.php?t=366601

As far as substituting a cable variation - this would be the polar opposite of supperior. It would slash the effectiveness to the point where you'd just be better off doing something entirely different. Properly performed barbell rows are multiple mangitudes better than a cable or machine variation. The vast majority of machines are simply garbage designed to take up space and make gym members think they are getting something for their money. Good for rehab - bad for a serious trainee.

if I could reach out and hug a post
I think it would be this one

Kane Fan · Mar 3, 2005

Madcow2 said:
It's like asking how one can use this workout using only a Bowflex. Squattiing is very fundemental to development. The nature of this program assumes one has access to squat stands, a bench, a barbell and some weight. This isn't exactly demanding in the way of exotic equipment. I can empathize with your predicament but you are effectively limited to pulling from the floor as your core fundemental exercise. or cleaning a weight and front squatting. I wish I could tell you something different since you have the desire and that's the most important part but unfortunately access to some basic equipment is also critical. You can certainly try to develop something on your own using the loading pattern or volume as a guide and try it.

I probubly will
or I may wait until I can pick up a squat rack and do the program proper like govna...
I have been doing Linear and Step Cycles from Pavel's Power to the People, and I have been getting such pleasing strength gains that I love it
so maybe by the time I get a squat rack I will have grown ready for a change of pace

Kane Fan · Mar 3, 2005