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Question about bill starr 5x5


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Excerpt: 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

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  1. #1

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    Question about bill starr 5x5

    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

  2. #2
    Pro Bodybuilder Rabid_Goose's Avatar
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    Re: Question about bill starr 5x5

    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.

  3. #3
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    Re: Question about bill starr 5x5

    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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