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

[TheGymGroup]

Thank you for your help.

Much appreciated.

:-)

[exmartin]

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

[the.gladiator1987]

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

[Gonzomedic]

I'm an "old man" (45) this is my "friday" for this routine.So far so good! Thanks alot Madcow!

[Kentan]

Where can I find the download of the spreadsheat that the geocities link refers to in the first post, that link isn't working.

[ExtraMile]

Where can I find the download of the spreadsheat that the geocities link refers to in the first post, that link isn't working.

do you mean this?

5x5 Calculator

[Tblock1]

do you mean this?

5x5 Calculator

Don't listen to him Kentan. That one is wrong. If you want to purchase it, send $19.99 plus tax to me and I will send it to you

[Kentan]

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.

[V-Opolis]

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

[Ren Hoek]

I cant link directly. So please go to multiupload com and add /FLP2V5Z6MN to the url.

I'm not sure who made the spreadsheets but they refer to the old madcow site.

The link that Extra Mile posted is the intermediate version. That's why its ramping the weights. You're supposed to use this routine till you squat 1.5 body weight. The lower volume/intensity should help improving technique I guess. I'm not sure though as I've never seen the old madcow site myself.