Bill Starr 5x5 - warmup suggestions?

[ericpad]

Hey All,

My info: 32 years old, 6'0" 178 lbs. I'm pretty athletic and have played sports most of my life (hockey, football, lacrosse). My goal is to get stronger and add mass.

I'm relatively new to lifting. I started in January. I spent a few months doing some programs from some of the Men's Health books (Power training, Huge in a hurry) and realized that these programs have some merit . .but after reading many of the message boards and forums have concluded that the Bill Starr 5x5 (madcow variation) is exactly what I need. And, in fact, it seems that this program is ideal for a large majority of people. But hey . .Men's Health will continue to sell books to those uninformed or looking for a miracle program. . .I just am not one of those guys anymore . .I actually feel enlightened by all of the things I've learned on this board alone.

I'm starting up the starr program on Monday since this week is a deload week for me. (I was previously doing a 4 day push pull type workout)

I typically begin each workout with a 5 minute run, some light stretching, and then 20 total reps with the bar only (5 bench press, 5 shoulder press, 5 squat, 5 bent over rows) before beginning my actual workout.

Would my warmup be good for the starr program or is something different suggested?

Thanks,

Eric

 

[SouthernLord]

I usually ride the bike for 5 minutes then do some dynamic stretches and mobility work.

I will post some links/videos shortly.....

 

[ericpad]

I usually ride the bike for 5 minutes then do some dynamic stretches and mobility work.

I will post some links/videos shortly.....

Thanks! Much appreciated!

 

[OneBreath]

I usually ride the bike for 5 minutes then do some dynamic stretches and mobility work.

I will post some links/videos shortly.....

5 minutes on the bike for me too. Straight out of Rip's Starting Strength. As much as i mention that book you'd think i get commission or something.

Recently i've been adding a few back extensions to stretch out the hamstrings slightly. Then i go into the squat rack, do a few bodyweight squats, then do a few with just the bar. Then it's time to load it up.

 

[ericpad]

5 minutes on the bike for me too. Straight out of Rip's Starting Strength. As much as i mention that book you'd think i get commission or something.

Recently i've been adding a few back extensions to stretch out the hamstrings slightly. Then i go into the squat rack, do a few bodyweight squats, then do a few with just the bar. Then it's time to load it up.

Thanks man, yeah Starting Strength is a great book.

 

[djeclipse]

I always warm up with just the bar, then add weight. Jogging at a light pace, or even walking for 5min would be a good warm up as well, but that is too time consuming for me as I only have 1hr to get tot he gym and back to work on my lunch.

For squats I always start with no weight squats, then the bar and a 10 on either side, then the actual sets.

With the 5 x 5 the first 4 sets are technically "warm up" sets, leading up to the top set.

Make sure to stretch and you're good to go.