Bill Starr 5x5 Questions

[Tblock1]

So I am going to start the Bill Starr 5x5 program this Monday and had a few questions before I started it-
5x5 Calculator

-So I see that I can do rows or cleans, and incline bench or overhead. I'm thinking I'm going to do rows and overhead, but would anyone suggest anything different?

-What days should I do cardio? I want to get in 3 days of cardio (usually running on treadmill) a week. I also rock climb on Tuesday and Thursday, so I'm thinking of either doing cardio on Monday, Wednesday, and Friday before lifting so that my legs have time to recover.

-Is there any way to work front squats into the routine?

-And last question: I don't see any pulling exercises, ie lat pulldowns. Is there any way to work those into the routine?

I know it says not to fuck with the routine, but I was just wondering whether any changes can be made.

Thanks!

Last thing: So my bench pr is 255 but when I put that into the calculator it says my 5 rm should be 225, when I can only maybe do 225 for 3. So should I put in a lower max for my lifts? And say I don't make the last set of 5 for a lift, do I restart that week or what?

 

[ExtraMile]

put into the 5x5 calculator that u got 225x3 and it will change the 5 rep max to something like 215

some people add chins to wednesdays workout but this is your call your lats already get alot of work from rows, deads and bench

some people change light squats on wednesday to front squats

yes i would go for rows and OHP

if your doing cardio 5 times a week and wanting to bulk thats fine aslong as you can get in more calories than your burning but for bulking there no need to do more than your rock climbing...

i would leave front squats out though and just do 2-3 sets of chins if you really have to

 

[Tblock1]

put into the 5x5 calculator that u got 225x3 and it will change the 5 rep max to something like 215

some people add chins to wednesdays workout but this is your call your lats already get alot of work from rows, deads and bench

some people change light squats on wednesday to front squats

yes i would go for rows and OHP

if your doing cardio 5 times a week and wanting to bulk thats fine aslong as you can get in more calories than your burning but for bulking there no need to do more than your rock climbing...

i would leave front squats out though and just do 2-3 sets of chins if you really have to

Thanks! As for the cardio I want to stay in good running shape because I'm planning on trying for army rangers when I'm 18 so I need to be able to run a solid under 12 minute 2 mile without breaking a sweat. I'll make up for those calories though

 

[ExtraMile]

maybe wait for some other opinions too bro iv only done the 5x5 once. although im thinking of switching over to it in 2010...

 

[n00bster]

-What days should I do cardio? I want to get in 3 days of cardio (usually running on treadmill) a week. I also rock climb on Tuesday and Thursday, so I'm thinking of either doing cardio on Monday, Wednesday, and Friday before lifting so that my legs have time to recover.

-Is there any way to work front squats into the routine?

-And last question: I don't see any pulling exercises, ie lat pulldowns. Is there any way to work those into the routine?

I know it says not to fuck with the routine, but I was just wondering whether any changes can be made.

Thanks!

Last thing: So my bench pr is 255 but when I put that into the calculator it says my 5 rm should be 225, when I can only maybe do 225 for 3. So should I put in a lower max for my lifts? And say I don't make the last set of 5 for a lift, do I restart that week or what?

1. Do 5x5 on MWF and cardio/rock climbing on Tuesdays and Thursdays. Never do cardio before weights, that is a n00b mistake.
2. You may be looking at the Madcow intermediate version, consider Starting Strength or other 5x5 versions which include chinups/pullups/dips if you require pullups for the Military/Army.
3. Front Squats are done on a Wednesday in the Texan method but that is for intermediates/advanced 5x5ers.

 

[Tblock1]

Another question: I want to increase my pullup numbers, and am thinking of doing this program:

Recon Ron Pullup Program

I know, what a gay name but whatever it works from what I've heard. I'm going to start it at 8, and it would require doing pullups 5 times per week. However you would only do 1 set each day and only one day would be to failure. Would this be over training? I'm thinking it should be fine but wanted someone elses opinion.