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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Thread: Bill Starr 5X5
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01-07-2007, 10:54 PM #1
Bill Starr 5X5
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01-07-2007, 11:18 PM #2
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.Upper/Lower program write-up:
http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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01-07-2007, 11:24 PM #3
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 10:25 AM.
Upper/Lower program write-up:
http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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01-08-2007, 01:12 AM #4
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01-08-2007, 07:28 AM #5
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01-08-2007, 09:01 AM #6
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01-08-2007, 09:47 AM #7
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01-08-2007, 10:59 AM #8
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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01-08-2007, 12:00 PM #9
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01-08-2007, 04:15 PM #10
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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