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

[Poopalover]

Just wondering if anyone has ever seen this routine? Just about to start matt reynolds animal mass version which I have done a few times with great success, but stumbled upon this by accident.

Anyone have any ideas on it relating to the animal mass version and standArd madcow?

I was looking at subbing the higher reps for 5x5, so 3/5 then straight 5/5. and de loading etc in the same way as the above stated workouts. just as a change from animal mass.

Intermediate 4 Day
Monday

Squat or box squat 2-3 x 5

Glute/Ham Raises or pull throughs 3 x 10

Bent Row or Chest Supported row 4 x 6

Barbell or Dumbbell Curl 3 x 8


Wednesday

Bench Press or low board press 3 x 5, or 3 x 3

Incline Dumbbell Bench Press 4 x 8

Military or Dumbbell Shoulder Press 3 x 8

Skull Crushers 3 x 10


Friday

Deadlift or rack deadlift 2-3 x 5

Leg press 2 x 10

Chin or lat pull-down 4 x 6

Barbell or Dumbbell Curl 3 x 8

Calf Raises 3 x 15


Saturday

Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3

Dumbbell Bench Press 4x8

Military or Dumbbell Shoulder Press 3 x 8

Tricep pushdowns 3 x 10

Ab work 3 x 10

[DOM15]

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[Nonstopdrivel]

I know madcow2 hasn't posted in almost ten years, but since this thread is still active, I thought I'd update one of the dead links in his TOC.

http://www.uwlax.edu/strengthcenter/...ideo_index.htm

That page has long since been moved to https://www.uwlax.edu/RecSports/Training-videos/.

The only reason I know this is that UW-L happens to be my alma mater. The university has one of the oldest exercise physiology programs in the nation, so when I was learning how to lift, I had the benefit of learning from scientists who had made careers out of researching the finer points of form and technique. It was invaluable for my progression.

The video collection is a trove of useful information. I hope this continues to be helpful for up-and-coming lifters.

[bestellen]

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.

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