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New member
JKurz1 said:
Flat Bench 5x5
BB row paralell to ground 5x5
ATF Squat 2x20
Skull Crushers 5x5
DB Hammer curls 1 drop set 7-5-5-5 I beleive
Seated Calve Raise 1x20, 1x15
Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up now!
- Thread starter BionicBC
- Start date
Flat Bench 5x5
BB row paralell to ground 5x5
ATF Squat 2x20
Skull Crushers 5x5
DB Hammer curls 1 drop set 7-5-5-5 I beleive
Seated Calve Raise 1x20, 1x15
super_rice
New member
have you read any of the conversation that's been going on?
there are two distinctly different 5x5 workouts on elite.
there are two distinctly different 5x5 workouts on elite.
He changed the squat part - otherwise it's still the same program. Nixing the heavy squats does take away from the overall stress/stimulus/effectiveness of the program. They really are a full body exercise. That said, it's still a good enough program to produce gains but in general, the squats are the last thing you want to screw with.JKurz1 said:
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
Here's another boardmember experiencing some very positive results with the program. This is really some solid progress - he's up 16lbs in 7 weeks and making good strength gains.
Source Thread: http://www.elitefitness.com/forum/showthread.php?t=382469
Here's another boardmember experiencing some very positive results with the program. This is really some solid progress - he's up 16lbs in 7 weeks and making good strength gains.
Source Thread: http://www.elitefitness.com/forum/showthread.php?t=382469
ceasar989 said:
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
BEYOND THE 5x5 - PLANNING YOUR TRAINING CYCLES:
Multiple things are covered - this was actually a response to ceasar989's question in the quote above. The main point is to understand that the 5x5 is just a very well laid out general purpose dual factor program. It has produced great results accross a very broad range of athletes over decades. This serves to intoduce the implementation of dual factor theory and give someone a level of experience and comfort (as well as a lot of gains!) with the system. All that said, you can't do it forever (although a couple runs back to back is fine as well as cycling back to it semi-regularly as your core fundemental training). But, you can use the structure and adapt it. In this explanation I'm trying to illustrate how one might utilize and adapt the structure as well as how one would use a dual factor structure to plan longer training cycles. There is some terminology macro/meso/microcycles but this is just so people can talk about it logically and organize around it - they actually fit nicely into a full year training plan. You can call them whatever you want but the terms are standard and as you gain experience, pin down your own tolerances, and find the need to incorporate specialized training they are the easiest way to think about it.
Source Thread:
http://www.elitefitness.com/forum/showthread.php?t=382469
BEYOND THE 5x5 - PLANNING YOUR TRAINING CYCLES:
Multiple things are covered - this was actually a response to ceasar989's question in the quote above. The main point is to understand that the 5x5 is just a very well laid out general purpose dual factor program. It has produced great results accross a very broad range of athletes over decades. This serves to intoduce the implementation of dual factor theory and give someone a level of experience and comfort (as well as a lot of gains!) with the system. All that said, you can't do it forever (although a couple runs back to back is fine as well as cycling back to it semi-regularly as your core fundemental training). But, you can use the structure and adapt it. In this explanation I'm trying to illustrate how one might utilize and adapt the structure as well as how one would use a dual factor structure to plan longer training cycles. There is some terminology macro/meso/microcycles but this is just so people can talk about it logically and organize around it - they actually fit nicely into a full year training plan. You can call them whatever you want but the terms are standard and as you gain experience, pin down your own tolerances, and find the need to incorporate specialized training they are the easiest way to think about it.
Source Thread:
http://www.elitefitness.com/forum/showthread.php?t=382469
Madcow2 said:
Last edited:
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
LOL - Ironically, even though it doesn't apply to the BBers who's training is shit for the most part, there is a huge focus on pumping quality food into athletes. Assuming training is excellent and the athlete is dedicated (a lot to hold constant) - diet becomes a very large factor again. The main problem is that the majority of the people who say it have dogshit training and perfect diet. Under that scenario as long as diet is reasonable and we aren't eating Aushwitz style meals training is an overwhelmingly important factor.
Basically, if you hold constant a perfect stimulus (training) maximizing the response (diet) is a controlling factor. However if you let the stimulus vary, the best diet (response) won't get you anywhere if the training sucks (stimulus). Of course the way BBing has approached it is to take enough drugs to magnify the response to where any stimulus (even none - just look at farmers juicing cattle) will work and then they tweak diet to maximize it. Of course, a better stimulus allows even a drugged athlete to either get more gains from a given dosage or make equivalent gains at a lesser dosage. But really, if someone below their genetic potential requires the testosterone of 20 men just to put on some muscle - we are dealing with a horrid imbalance here.
EDIT: Ironically this was ceasar989's last post making specific mention of eating a shitty diet and still gaining. http://www.elitefitness.com/forum/showpost.php?p=4643616&postcount=20
JKurz1 said:
LOL - Ironically, even though it doesn't apply to the BBers who's training is shit for the most part, there is a huge focus on pumping quality food into athletes. Assuming training is excellent and the athlete is dedicated (a lot to hold constant) - diet becomes a very large factor again. The main problem is that the majority of the people who say it have dogshit training and perfect diet. Under that scenario as long as diet is reasonable and we aren't eating Aushwitz style meals training is an overwhelmingly important factor.
Basically, if you hold constant a perfect stimulus (training) maximizing the response (diet) is a controlling factor. However if you let the stimulus vary, the best diet (response) won't get you anywhere if the training sucks (stimulus). Of course the way BBing has approached it is to take enough drugs to magnify the response to where any stimulus (even none - just look at farmers juicing cattle) will work and then they tweak diet to maximize it. Of course, a better stimulus allows even a drugged athlete to either get more gains from a given dosage or make equivalent gains at a lesser dosage. But really, if someone below their genetic potential requires the testosterone of 20 men just to put on some muscle - we are dealing with a horrid imbalance here.
EDIT: Ironically this was ceasar989's last post making specific mention of eating a shitty diet and still gaining. http://www.elitefitness.com/forum/showpost.php?p=4643616&postcount=20
psychedout
New member
JKurz1 said:
I might do a couple days of 5x5 of 5x3 or something in there, but basically, my thigh development is quite satisfactory at the moment, and I am not interested in building them up so much as mainataining them. I find 20 rep squats to be great for getting the metabolism going to. Might be all psychological, but I swear they really get it going fast.
Boss101
New member
I've been reading this thread for the last few days and I just want to make sure I have the routine right.
If my max bb row is 1x5 for 200
In week 1 I would start off lighter and work up to and try to beat my max. So on Mon my rows each week would look something like this.
week 1 pyramid up to 160
week 2 pyramid up to 180
week 3 pyramid up to 200
week 4 pyramid up and set a new record
If I get 210 in week 4, week 5 on Mon would be 1x3 210.
If my 3 rep max on the bb row is 225. I wouldn't ramp correct? I would look at week 4 weights and add 5-10 and go from there trying to add weight each workout for the next 4 weeks?
When I start back on the volume phase I would put my record weight of 210 in week 3, start lighter in weeks 1-2 and set a new record in week 4?
Is this right?
Question about exercises selection.
Could I do sumo deadlift instead of conventional deadlift?
Why are military presses done standing? I've always done them seated are standing better? How do you recommend to do them. From vids and pics online some people lower to their chin and others to their chest. Should I keep my elbows out or close to my body?
I tried the bb row from the floor yesterday. Even though the weight was light I was having a hard time keeping my head, I should be looking up and not down?
If my max bb row is 1x5 for 200
In week 1 I would start off lighter and work up to and try to beat my max. So on Mon my rows each week would look something like this.
week 1 pyramid up to 160
week 2 pyramid up to 180
week 3 pyramid up to 200
week 4 pyramid up and set a new record
If I get 210 in week 4, week 5 on Mon would be 1x3 210.
If my 3 rep max on the bb row is 225. I wouldn't ramp correct? I would look at week 4 weights and add 5-10 and go from there trying to add weight each workout for the next 4 weeks?
When I start back on the volume phase I would put my record weight of 210 in week 3, start lighter in weeks 1-2 and set a new record in week 4?
Is this right?
Question about exercises selection.
Could I do sumo deadlift instead of conventional deadlift?
Why are military presses done standing? I've always done them seated are standing better? How do you recommend to do them. From vids and pics online some people lower to their chin and others to their chest. Should I keep my elbows out or close to my body?
I tried the bb row from the floor yesterday. Even though the weight was light I was having a hard time keeping my head, I should be looking up and not down?
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