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

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

Hi Guys.

I have just started this program but I have 3 burning questions which I hope you can help me with.

1) On the spreadsheets I have seen of this program, there is no reference to chins/pull ups on a Wednesday but in many of the threads I have read on this subject, people often mention doing the chins/pull ups on a Wed. Which way is correct?

Do the chins on Wednesday. You dont NEED to do them but if you want do them on wednesday after everything else.

2) I really want to improve my Bench PR (My current PR is 110kg). With this in mind, would it be better for me to do incline bench press on a Wednesday instead of Military press?

My bench went up even tho i did military press instead of incline. For some reason I dont like the idea of chest 3x a week and absolutely no shoulders.

3) If I chose to do incline instead of military, what effect, if any, do you think this would have on my shoulder strength/conditioning?

Thats all depends on each person, but I would think that your shoulders wouldnt get any stronger. Maybe even weaker. I would try to keep the military in 1x a week on wednesdays. Its only 4 sets anyway

Many thanks for any help.

read above
 
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

Madcow,

Can I do both cleans and rows? It's hard to just dump one since both are very good. Would doing this overtrain the lower back and screw up my deads?

Mon: squat, clean, bench, row
Wed: squat, dead, press, chins
Fri: squat, clean, bench, row (some assistance for arms and calves)

My bench is also on a plateau. I believe training them on Fri and again on Mon is probably not allowing enough recovery. Any thoughts?

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

Madcow,

Can I do both cleans and rows? It's hard to just dump one since both are very good. Would doing this overtrain the lower back and screw up my deads?

Mon: squat, clean, bench, row
Wed: squat, dead, press, chins
Fri: squat, clean, bench, row (some assistance for arms and calves)

My bench is also on a plateau. I believe training them on Fri and again on Mon is probably not allowing enough recovery. Any thoughts?

Thanks

Dude i think with heavy enough deads and the pullups you will get enough back work. Maybe do more than 3 sets for pullups instead of adding rows AND cleans.

Doing bench 2x a week is fine. If you really are on a plateau then make sure you start the program with light weight. Make sure your 5RM is not till week 4. I would also not do the accessory work on Friday if your bench doesnt go up. It should tho it worked well for me and I used to be the bench king, been benching for 6 years
 
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

I'm an "old man" (45) this is my "friday" for this routine.So far so good! Thanks alot Madcow!
 
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

Where can I find the download of the spreadsheat that the geocities link refers to in the first post, that link isn't working.
 
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

do you mean this?

5x5 Calculator

Thanks for the answer, but that's not the one.

I would like the one for the 5x5 advanced, and according to this text:
Loading/Volume (Weeks 1-4)

Exercise Sets x Reps
Details


Monday
Squat 5x5
Bench 1x5
Barbell Row 1x5

It's not, becuase the Squats should be a 5x5 (same weight for 5 sets), but the calculator on that link shows a serie of increasing weights for the different sets (1x5).

Tblock1, I will not pay for it, but I would really appreciate if you could email it to me.
 
Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n

what is the benefit of ramping over doin a regular same weight 5x5?
 
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