Bill Starr's Beginner 5x5

[monkeyfrogO.O]

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

[Staliyo_Lycan]

how about we just follow this instead of tl;dr?

http://www.vicjg.com/aspx/madcowint.aspx#