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oso0960
New member
Is it really? Ah well so it's around 16mg or something. 2.5% a week for all lifts. If you jump 5lbs on everything, squats and deads will never be close to failure while presses will stall quickly.
Oso's Log
- Thread starter oso0960
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Is it really? Ah well so it's around 16mg or something. 2.5% a week for all lifts. If you jump 5lbs on everything, squats and deads will never be close to failure while presses will stall quickly.
OK cool. 2.5% of what number? your max? Do you use 2.5% for the new max after you hit your first 3rm maxes?
oso0960
New member
The easiest way is to go from the max week. Say if your current 3 rep maxes are at week 4 it goes like this:
Week 1: 92.5% of 1 rep max
Week 2: 95% of 1 rep max
Week 3: 97.5% of 1 rep max
Week 4: 100% of 1 rep max
Week 5: 102.5% of 1 rep max
Week 6: 105% of 1 rep max
etc.
Madcow suggested you put the 2.5% on each new week so it really ends up like:
Week 5: 102.5% of 1 rep max
Week 6: 105.0625% of 1 rep max
Week 7: 107.6891% of 1 rep max
etc.
Doesn't really matter. I prefer the first way.
Week 1: 92.5% of 1 rep max
Week 2: 95% of 1 rep max
Week 3: 97.5% of 1 rep max
Week 4: 100% of 1 rep max
Week 5: 102.5% of 1 rep max
Week 6: 105% of 1 rep max
etc.
Madcow suggested you put the 2.5% on each new week so it really ends up like:
Week 5: 102.5% of 1 rep max
Week 6: 105.0625% of 1 rep max
Week 7: 107.6891% of 1 rep max
etc.
Doesn't really matter. I prefer the first way.
Tblock1
New member
Good to see you back oso! I just finished up the Bill starr 5x5, and my main problem was I put in 255 by 1 for bench, and it estimated my 5rm for 225, when my 5rm was really like 215. So the whole routine was screwed for bench from the start. But good luck dude!
Awesome! That clears up all the confusion I had thanks broski. So basically what is that table for? Since it uses different numbers, theres really no point of it..
nvm I was talking about the 5x3 excel sheet.
oso0960
New member
Bill Starr 5x5
Day 1
Week 1
Squat
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5
Bench
85 x 5
115 x 5
135 x 5
155 x 5
175 x 5
245 x 1
Row
75 x 5
85 x 5
105 x 5
125 x 5
140 x 5
Dips
12, 10, 7
Abs
Comments: Surprising that I'm just as strong as before the vacation, if not stronger. I couldn't help but see how well 245 felt on bench. Could've gotten for maybe 3-4 reps
. Started to get winded after squats... I also upped my ephedrine intake. Now I'm taking 2 pills for every 1 caffeine pill which will put me at about 20mg ephedrine ~ thanks Glad for pointing that out. Weight is 207lbs in the gym. One last thing..this ECA is legit for appetite suppression. Probably too good..I might forget to eat sometimes.
Day 1
Week 1
Squat
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5
Bench
85 x 5
115 x 5
135 x 5
155 x 5
175 x 5
245 x 1
Row
75 x 5
85 x 5
105 x 5
125 x 5
140 x 5
Dips
12, 10, 7
Abs
Comments: Surprising that I'm just as strong as before the vacation, if not stronger. I couldn't help but see how well 245 felt on bench. Could've gotten for maybe 3-4 reps
. Started to get winded after squats... I also upped my ephedrine intake. Now I'm taking 2 pills for every 1 caffeine pill which will put me at about 20mg ephedrine ~ thanks Glad for pointing that out. Weight is 207lbs in the gym. One last thing..this ECA is legit for appetite suppression. Probably too good..I might forget to eat sometimes.
Tblock1
New member
Damn it and I wanted to catch up to you too
Glad to see you are back bro and enjoy the bill starr, it is good stuff. Why did you bench 245x1 though, did you just feel like it or what lol
207 though holy shit dude you were like 195 last I checked
Did you gain fat or muscle or what? Watch the caffeine though, that stuff can be bad if over used
Glad to see you are back bro and enjoy the bill starr, it is good stuff. Why did you bench 245x1 though, did you just feel like it or what lol 207 though holy shit dude you were like 195 last I checked
Did you gain fat or muscle or what? Watch the caffeine though, that stuff can be bad if over used
