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  1. #1
    Kai Greene 2012 monkeyfrogO.O's Avatar
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    Bill Starr's Beginner 5x5

    We have a Rippetoes Sticky so we might as well have a Bill Starr one. There are three routines, choose one and stick with it.

    Bill Starr's Beginner 5x5:

    Monday (Heavy Day - > 85%)
    Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
    Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
    Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

    Wednesday (Light Day - <70%)
    Back Squats: 5 x 5 using 60% of Monday's weight
    Bench Press: 5 x 5 using 60% of Monday's weight
    Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

    Friday (Medium Day - 70-85%)
    Back Squats: 5 x 5 using 80% of Monday's weight
    Bench Press: 5 x 5 using 80% of Monday's weight
    Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
    Bill Starr's Beginners 5x5 Program 2Edit href= Edit

    Bill Starr's Beginner 5x5 Program 2:

    Monday – Heavy Day
    Powercleans – 5 sets of 5
    Bench – 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
    Squat – 5 sets of 5 1x10 weight from 3rd set
    set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target

    Wednesday – Light Day
    Powercleans – 5 sets of 5
    Bench – 5 sets of 5 1x10 weight from 3rd set
    Squat – 5 sets of 5 1x10 weight from 3rd set
    set 5 use weight from 3rd set of Monday

    Friday - Medium
    Powercleans – 5 sets of 5
    Bench – 5 sets of 5 1x10 weight from 3rd set
    Squat – 5 sets of 5 1x10 weight from 3rd set
    set 5 use weight 4th set of Monday
    Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps
    1 set of weighted situps

    eventually this will feel like a power lifting contest so we change the basic set up:
    Monday
    Powerclean Heavy
    Bench Medium
    Squat Light

    Wednesday
    Powerclean Light
    Bench Heavy
    Squat Medium

    Friday
    Powerclean Medium
    Bench Light
    Squat Heavy
    Bill Starr's Beginners 5x5 Program 3Edit href= Edit

    Bill Starr's Beginner 5x5 Program 3:

    Monday - Heavy Day
    Powercleans - 5 sets of 5
    Bench - 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
    Squat - 5 sets of 5 1x10 weight from 3rd set
    set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target

    Wednesday - Light Day
    Powercleans - 5 sets of 5
    Incline Bench - 5 sets of 5 1x10 weight from 3rd set
    Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday

    Friday - Medium
    Powercleans - 5 sets of 5
    Standing press - 5 sets of 5 1x10 weight from 3rd set
    Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday

    Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps
    1 set of weighted situps

    Don't forget to eat while doing these programs or you won't get anywhere
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  2. #2
    Ostrylia = Staliyo_Lycan's Avatar
    Join Date: Sep 2008
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    how about we just follow this instead of tl;dr?

    http://www.vicjg.com/aspx/madcowint.aspx#
    Bench: 155kg / 340lb x 1

    Back Squat: 220kg / 485lb x 1

    Deadlift: 260kg / 575lb x 1
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