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Thread: Bill Starr 5X5

  1. #1
    Registered User SFreppinitbig's Avatar
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    Bill Starr 5X5

    Hey, I've read that madcow post millions of times but have a few question. So day one, I don't do 5X5 at the same weight. I do 3 sets of 5, then one of 3 then 1 of 8? Also, can I just up 5 pounds rather than 2.5 LBS? And on week 2, I do deadlift day 1, do i do 5X5 then on second day I'll be squatting 4X5? Can someone give an example for bench press .I bench 100 LBS right now, I just got off of 3 months of Rippetoe's.
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  2. #2
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    example

    Monday

    Squat
    set 1: 155 lb x 5 reps
    set 2: 185 lb x 5
    set 3: 215 lb x 5
    set 4: 245 lb x 5
    set 5: 275 lb x 5


    Weds
    Squat
    set 1: 155 lb x 5 reps
    set 2: 185 lb x 5
    set 3: 215 lb x 5
    set 4: 215 lb x 5

    Friday
    Squat
    set 1: 155 lb x 5 reps
    set 2: 185 lb x 5
    set 3: 215 lb x 5
    set 4: 245 lb x 5
    set 5: 280 lb x 3
    set 6: 215 lb x 8


    Now the next week 280 lb would be your weight for set #5 on monday and everything would be calculated off of that value. You repeat this process and continue to add weight linearly each week.
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    (the earlier original version from Feb 2007 @ http://forum.bodybuilding.com/showthread.php?t=1628631)
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  3. #3
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    Originally Posted by SFreppinitbig View Post
    I bench 100 LBS right now, I just got off of 3 months of Rippetoe's.
    I did not catch this the first time. I do not think you need to use a program such as 5x5 yet. It will not hurt you because 5x5 is still a great program. But you are only at a 100 lb bench and should be able to still milk Rippetoe, or other beginner programs a bit more before needing something like the 5x5. What I am saying is, you may be able to make faster gains working with Starting Strength for some more time. You can reset weight when a lift stalls. Also, make sure diet and rest are in place.

    If you do go with the 5x5 download the template from Madcow's site. With the excell spreadsheet as an example it is very easy to learn how the progression should work.
    Last edited by JoeyTS; 01-08-2007 at 11:25 AM.
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    (the earlier original version from Feb 2007 @ http://forum.bodybuilding.com/showthread.php?t=1628631)
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  4. #4
    bro Liquidtensi0n's Avatar
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    And also, it sounds like you didn't really read madcow's site. Between the explanations and the spreadsheet, you shouldn't need to be asking those kinds of questions. But yea, with 100lb bench, find a better way to make progress than the 5x5. It'll be slower than what you should be capable of.
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  5. #5
    Registered User mjw8204's Avatar
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    Originally Posted by SFreppinitbig View Post
    I bench 100 LBS right now, I just got off of 3 months of Rippetoe's.
    Just curious, what were you benching when you started Rippetoe's?
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    Registered User chuckiechuck's Avatar
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    Originally Posted by JoeyTS View Post

    If you do go with the 5x5 download the template from Madcow's site. With the excell spreadsheet as an example it is very easy to learn how the progression should work.
    excellent advice!

    Download File - Current Version 0.3 (<---- link name)
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  7. #7
    Congestion JOTO MISSINGLINK's Avatar
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    Originally Posted by mjw8204 View Post
    Just curious, what were you benching when you started Rippetoe's?
    hahahahahahahahahahahaha. Good question.
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    Registered User mjw8204's Avatar
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    Originally Posted by MISSINGLINK View Post
    hahahahahahahahahahahaha. Good question.
    LOL. I wasn't asking so I could make fun of him. If he started off benching the bar, then 100 lbs is awesome. I'm just wondering what his starting point was before reaching 100 after three months of benching. Looking at his progress would be a pretty good gauge as to how he is running the program.

    You can be a real meanie sometimes.
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  10. #10
    Registered User SFreppinitbig's Avatar
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    I weight 185, and I'm not a fattass. I started off at 80 LBS, I wasn't going anywhere with Rippetoe's after 3 months, the last 2 weeks I couldn't move any more weight up. Sadly, bench is my weakest lift besides military press. Maybe I'm doing something wrong with them, maybe flaring my arms out. I squat 150, deadlift 185, military press 80 LBS, Bent over Row 110. I also do dips with my weight. I gained 17 LBS in 3 months off rippetoe's and definitely gained size and strength. Everybody has a weak lift, right?
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