Help with Bill Starr 5x5 routine...v.increase in lifting weight?

Zeroskillet · 10-02-2006, 08:24 PM

How do you guys work around the increase in weight? I cant get the exact poundage.

Im in my second week.

My first week I rounded off.

Here is what I rounded to:
Squat:90(same)
115
135
160
180

Bench:85
105
130
150
170

Row:85
105
125
145
165

How would I adjust....help!

**DarkFalcon** · 10-02-2006, 08:42 PM

Just like you have. Just round up or down to the nearest 5lb and your good to go. Don't over complicate it, you won't sabbatoge any gains by making minor adjustment's.

Zeroskillet · 10-02-2006, 09:11 PM

Quote:

Originally Posted by DarkFalcon

Just like you have. Just round up or down to the nearest 5lb and your good to go. Don't over complicate it, you won't sabbatoge any gains by making minor adjustment's.

Oh while you are here....you think itll be a good idea to add Pull ups 3 sets of 5-8reps as an assist?

**DarkFalcon** · 10-02-2006, 09:22 PM

Quote:

Originally Posted by Zeroskillet

Oh while you are here....you think itll be a good idea to add Pull ups 3 sets of 5-8reps as an assist?

Where were you thinking of putting it in?

Zeroskillet · 10-02-2006, 09:35 PM

Quote:

Originally Posted by DarkFalcon

Where were you thinking of putting it in?

on Mondays after squat, bench, and row just before hypers and situps.
Um or shoulkd I but them in on dealift day(wed)?

here is rest of week

Im also thinking that Wed I will add 1 shoulder workout at the the end...maybe db press or standing lat raise.

**madman911** · 10-03-2006, 12:48 AM

Buy a fractional plate set for $50: http://www.ironwoodyfitness.com/fractionals.html

You can also find them cheaper on ebay. The plates go down to as low as 1/4 lb so you can get exact weights... it will help make sure you keep progressing. As far as I'm concerned they are a must for 5x5.

Zeroskillet · 10-03-2006, 02:29 AM

Quote:

Originally Posted by madman911

Buy a fractional plate set for $50: http://www.ironwoodyfitness.com/fractionals.html

You can also find them cheaper on ebay. The plates go down to as low as 1/4 lb so you can get exact weights... it will help make sure you keep progressing. As far as I'm concerned they are a must for 5x5.

Man only if I had money

Thanks for the link anyways though...definite intersesting.

**madman911** · 10-03-2006, 01:24 PM

Quote:

Originally Posted by Zeroskillet

on Mondays after squat, bench, and row just before hypers and situps.
Um or shoulkd I but them in on dealift day(wed)?

here is rest of week

Im also thinking that Wed I will add 1 shoulder workout at the the end...maybe db press or standing lat raise.

On wednesday, I'd do barbell military press or dumbbell shoulder press instead of incline bench. With benching on Monday and Friday, your chest is getting plenty of work so I opt for hitting shoulders. If you feel like it, add in some lateral raises at the end of the workout but if you're going hard and heavy on the presses they aren't necessary.

Zeroskillet · 10-04-2006, 06:22 PM

Quote:

Originally Posted by madman911

On wednesday, I'd do barbell military press or dumbbell shoulder press instead of incline bench. With benching on Monday and Friday, your chest is getting plenty of work so I opt for hitting shoulders. If you feel like it, add in some lateral raises at the end of the workout but if you're going hard and heavy on the presses they aren't necessary.

What about leaving incline and adding Military to the end.

**madman911** · 10-04-2006, 09:42 PM

Quote:

Originally Posted by Zeroskillet

What about leaving incline and adding Military to the end.

That's too much heavy work IMO, after three compound lifts you should be very fatigued. I like using military rather than incline because shoulders tend to be stubborn and grow best from direct heavy presses. Some people feel they get better chest growth from incline bench as opposed to flat; if that's the case for you, there's no reason not to use incline bench instead of flat. As you likely are aware, dumbbell bench is generally considered a better chest developer than barbell. You can use db for 5x5 but you need a fractional plate set, then you simply use small magnets to attach the plates to the dumbbell... voila, you can make small incremental increases on all db exercises!!!

Zeroskillet · 10-04-2006, 09:48 PM

Quote:

Originally Posted by madman911

That's too much heavy work IMO, after three compound lifts you should be very fatigued. I like using military rather than incline because shoulders tend to be stubborn and grow best from direct heavy presses. Some people feel they get better chest growth from incline bench as opposed to flat; if that's the case for you, there's no reason not to use incline bench instead of flat. As you likely are aware, dumbbell bench is generally considered a better chest developer than barbell. You can use db for 5x5 but you need a fractional plate set, then you simply use small magnets to attach the plates to the dumbbell... voila, you can make small incremental increases on all db exercises!!!

Just came back from gym, left before you posted back.

I did Squat, INcline, dead, and Military(standing)...it was alright.

Zeroskillet · 10-05-2006, 08:21 PM

I kinda modified it alittle:

Monday
Squat 5x5
Bench 5x5
BB Row 5x5
Pullups 3x5

Assistance:
Hypers 2x10 45lbs
WEighted situps 2x10 45lbs

Wednesday
Squat 4x5
Inline Bench 4x5
Deadlift 4x5
Military(standing) 4x5

Assistance:
BB curls 3x10
DB curls 3x10

Friday
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
BB Row 4x5, 1x3, 1x8

Assitance:
Weighted Dips: 3x8
Laying Tricep Extension: 3x10

El Capitan · 10-06-2006, 01:46 AM

From what I know, to get the best progress, you should stick with the program to a T. I have however, seen other people get alright gains off a modified version.

10-02-2006, 08:24 PM	#1
Zeroskillet Amateur Join Date: May 2006 Posts: 40 Recipes: 0 Rep Power: 0	Help with Bill Starr 5x5 routine...v.increase in lifting weight? How do you guys work around the increase in weight? I cant get the exact poundage. Im in my second week. My first week I rounded off. Here is what I rounded to: Squat:90(same) 115 135 160 180 Bench:85 105 130 150 170 Row:85 105 125 145 165 How would I adjust....help!

10-03-2006, 12:48 AM	#6
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Buy a fractional plate set for $50: http://www.ironwoodyfitness.com/fractionals.html You can also find them cheaper on ebay. The plates go down to as low as 1/4 lb so you can get exact weights... it will help make sure you keep progressing. As far as I'm concerned they are a must for 5x5. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

10-06-2006, 01:46 AM	#13
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	From what I know, to get the best progress, you should stick with the program to a T. I have however, seen other people get alright gains off a modified version. __________________ Current/ goal for end of summer: Shitty life/ improve my life.

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10-02-2006, 08:42 PM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Just like you have. Just round up or down to the nearest 5lb and your good to go. Don't over complicate it, you won't sabbatoge any gains by making minor adjustment's.

10-05-2006, 08:21 PM	#12
Zeroskillet Amateur Join Date: May 2006 Posts: 40 Recipes: 0 Rep Power: 0	I kinda modified it alittle: Monday Squat 5x5 Bench 5x5 BB Row 5x5 Pullups 3x5 Assistance: Hypers 2x10 45lbs WEighted situps 2x10 45lbs Wednesday Squat 4x5 Inline Bench 4x5 Deadlift 4x5 Military(standing) 4x5 Assistance: BB curls 3x10 DB curls 3x10 Friday Squat 4x5, 1x3, 1x8 Bench 4x5, 1x3, 1x8 BB Row 4x5, 1x3, 1x8 Assitance: Weighted Dips: 3x8 Laying Tricep Extension: 3x10