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Question about bill starr 5x5

dymond

New member
4x5 1x3 1x8

First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8. <- i'm confused here what does it mean by 3rd set?

is the 1x8 using the increased weight? 2.5% or the weight from the 4x5
 
Okay, I think I can help.

Set 1- 100 pounds x 5
Set 2- 120 pounds x 5
Set 3- 140 pounds x 5
Set 4 - 160 pounds x 5
Set 5 will depend on your monday 5th set. So on this interval with 20 pound increases, 5th set on monday would have been 180. So do 180 x 2.5 would be roughly 185. Do that 3 times.
Set 6 will be set 3 over again, just 8 times.
 
Exactly.

use the weight from the 3rd set for a final set of 8.

The last set of 8 is a "backoff" set. You use a lighter weight and do higher reps. It adds in some fatigue and helps with hypertrophy. In order to hit all 8 reps, you'll have to use a lighter weight. The third set is a good target weight and you should be able to get 8 reps with it after you finish up your last heavy set.
 
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