Bill starr 5x5 routine

Monday
Squats
Bench
BB Rows
Pull ups

Wednesday
Squat
OH Press
Deadlift
Chin ups

Friday
Squat
Bench
BB Rows
Pull Ups

Every rep I add 5 lbs (i'll add micro weights at some point).
Every workout i start my 1st set at the 3rd rep of the last workout
I.E:monday's bench = 5x 150 5x155 5x160 5x165 5x170
    wednesday's bench = 5x 160 5x 165 etc etc....
Every off days except sunday is going to be abs and maybe a few push ups

Is the rest time between workouts ok? 3 times squats on 3 workout day is ok?

btw what is different between military press and OH press, if theres any difference which is better to be done?

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

anyone plz?

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

If this is the first time you doing it then you will see some crazy gains in strength!!!

I did something similar- trust me if you are pushing yourself hard on the workouts then you will best leave the off days for resting completely. If you want best leave the pushups last on the workout days. Try doing a couple of them last every workout.

Military press is stricter than the standing oh press. Something about the heels touch each other and stay like that while lifting. Oh press you can have feet normal just need to lift correctly.

nice nice. but is the time between workouts ok?
and is squatting 3 times a week good too?

to be completely honest i was kinda stupid before and just didn't want to do my squats, it was as eating greens for a 5 year old kid... hated it. But now I realise how EVERY forum i go or EVERY person i talk to they say squats is best mass builder, strength gainer, plus i realised how i dont want my legs to look ridiculous vs my upper body so... ya

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

Yea but eat good and definitely rest well or you will have thr feeling like not working out... even if you do still workout you will be surprised that after the first squat you will feel fired "exhausted" but fired up to keep working out. Don't miss workouts and you will get used to it.

Squatting 3 times is good especially since you don't like to squat you haven't reached a point where weight increase every workout is not possible. Start low and work your way up adding 5lbs to your squats every workout. Soon you will be able to do well above your bodyweight in squats just watch you recover quick enough to do squats every workout.

Benchpressing and oh pressing you will probably stall soon on it with 5Lbs increases so try to see if you can do 2lb jumps or so. You should probably be able to do above your bodyweight in squats before weekly squat weight increases are necessary. I hit above my bodyweight and that's when it was hard to just keep going so I backed off and starting hst.

Squats will make you grow period. I sucked everywhere else but my legs are great (calfs not much increase but that's me) I pushed myself hard on every squat and it shows. Upperbody doesn't increase as fast as my legs but it increased better when I started to hit the squats hard.


*Edit*- i just noticed you meant bill star's 5x5 isn't that more like weekly increases- one good workout, middle day light squat day, and last day like an hevay attempt day??? Weelkly increases sounds like intermediate while beginners are more workout to workout increases.

ORIGINAL: BodyBuildingNovice

nice nice. but is the time between workouts ok?
and is squatting 3 times a week good too?

to be completely honest i was kinda stupid before and just didn't want to do my squats, it was as eating greens for a 5 year old kid... hated it. But now I realise how EVERY forum i go or EVERY person i talk to they say squats is best mass builder, strength gainer, plus i realised how i dont want my legs to look ridiculous vs my upper body so... ya

You don't need weekly progression. You can progress every workout. Try "Starting Strength".

ORIGINAL: coldfire

ORIGINAL: BodyBuildingNovice

nice nice. but is the time between workouts ok?
and is squatting 3 times a week good too?

to be completely honest i was kinda stupid before and just didn't want to do my squats, it was as eating greens for a 5 year old kid... hated it. But now I realise how EVERY forum i go or EVERY person i talk to they say squats is best mass builder, strength gainer, plus i realised how i dont want my legs to look ridiculous vs my upper body so... ya

You don't need weekly progression. You can progress every workout. Try "Starting Strength".

Yea that's what I wanna do. dont starting strength basically say the same?

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

Starting Strength is based on workout to workout increases- beginners= new to lifting or new to the real exercises- squat,deadlift etc.

Bill Star's seems to be for intermediate- thus weekly increases type of routine like starting strength.

Regardless you will get stronger-

A- Squat                B- Squat           I tend to feel barbel rows better after
    Benchpress             OH Press       benchpress so rows on a and deads on b
    Deadlift                  Barbell Rows  is what I did.
 
   

>_< I'm a little confused haha. is what i offered good?

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

When I did the 5x5 workout I don't think I did it right. I did the same weight with 5 sets of 5 reps and I started with 90lbs 5x5 and went to like 160lbs 5x5 on benching, so it will definitely help strength. I would say it works the best when you first start working out because of newb gains and its effectiveness. When I did it I was doing squats,deadlifts, and bench 5x5 with the same weight 3 times a week. My maxes went up like crazy. So hell yeah what you suggested will be fine. I added about 10 to 20lbs every week on my working weight. So your plan seems fine, now go lift.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

Alrighty. and I THOUGH i ate enough to gain weight but i clearly dont, as i keep staying 170 lbs and i def can't eat nearly enough to gain weight, cause i though i did eat like a crazy animal but i just maintain. by just eating to ''maintain'' can i get strength and hopefully some definition?

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

for wedensday i would do Deadlift, Incline, OH Presss, some type of row, and end with pullups or chins. but thats just me

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

ORIGINAL: BodyBuildingNovice

Alrighty. and I THOUGH i ate enough to gain weight but i clearly dont, as i keep staying 170 lbs and i def can't eat nearly enough to gain weight, cause i though i did eat like a crazy animal but i just maintain. by just eating to ''maintain'' can i get strength and hopefully some definition?

If you eat enough, the weight will come. If you arnt gaining, eat more.

ORIGINAL: BodyBuildingNovice

Alrighty. and I THOUGH i ate enough to gain weight but i clearly dont, as i keep staying 170 lbs and i def can't eat nearly enough to gain weight, cause i though i did eat like a crazy animal but i just maintain. by just eating to ''maintain'' can i get strength and hopefully some definition?

God you're lucky. If I ate like some of you guys I'd be 400 pounds. Seriously I can't eat a whole lot. I'm not kidding one day I just ate like a mofo and gained like 5 pounds which probably mostly fat.

I've started back on the 5x5 routine. So far I've gone from 185 for 5 reps to 195 to 5 reps in the first week.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

That sounds like too quick of a progression to me.  If you are truly an intermediate lifter, you will quickly stall trying to add that much weight every workout.

ORIGINAL: NBSFighter

That sounds like too quick of a progression to me.  If you are truly an intermediate lifter, you will quickly stall trying to add that much weight every workout.

I have recently been doing sets of 10 with 160. So chances are that I may have not started with enough weight when I switched to sets of 5. That might be why. I've only been working out for about 4-5 months. I wouldn't call myself an intermediate lifter.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

ORIGINAL: Leg_Beast

I have recently been doing sets of 10 with 160. So chances are that I may have not started with enough weight when I switched to sets of 5. That might be why. I've only been working out for about 4-5 months. I wouldn't call myself an intermediate lifter.

Sorry.  I shoulda clarified that was for BBnovice