? on Bill Starrs 5x5

[billyawesome]

Ok well im a few weeks away from starting Starr's 5x5 but have a question. I'm gonna be doing his intermediate program and have a question on the progression of weights on the Military Press and Deadlift. His chart shows how you progress up in weight for your Mon/Fri Excercises which are Squat Bench and Barbell row ( monday you ramp up to top set of % which should equal previous fridays heavy 1x3, and on Fri you do 4x5 1x3 and 1x8 first 4 sets being same as monday first four the triple 2.5% higher than mondays fifth and final set same as your 4th set).

But for Wednesday Excercises Squat Military Press and Deadlift it says 4x5. So what do i do to progress in weight? Am i only supposed to do 4 sets of 5 reps of these excercises and if so do i just add 2.5% to them every week?

 

[OneBreath]

For the squat, wed is considered a "recovery" workout. Note the load, it is way down from your Monday and Friday levels. So the purpose of those few squats on wednesday is to get some blood into those sore legs and have them move a bit. This aids in recovery and preps them for Friday's pounding.

The press and deadlift should be considered just like Monday's squat and bench. You want slow, steady progression of load over time. Do your best to progress 5 lbs each week on those (or use the 2.5% calculation if that's more convenient).

Good luck. This is a great program.

 

[billyawesome]

Ok I get it now for the squats thats why its just 4x5....but why only 4x5 for the military and deadlift?

 

[Hellawulf]

I'm doing the same thing, I exchanged the incline bench that the workout originally called for with standing barbell press, with deadlift I'd prefer to do it twice a week too, but with the amount of squatting your doing your lower back and glutes will take a pounding, those will help your deadlift progress, the deadlift itself is more ,imo, about the form so that you continue to make gains, but much of the gains you see in deadlift won't come from just doing the deadlift alone. This is the same thing with Military Press, for example I do pull ups on wendesday and dips on friday, along with bench, these lifts in conjunction with your main shoulder lift should allow you to see the progression you are looking for.