LockedBill starr 5x5 routine

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BodyBuildingNovice
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2008/05/13 14:18:38 (permalink)
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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?
post edited by BodyBuildingNovice - 2008/05/13 18:41:46

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    BodyBuildingNovice
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    RE: Bill starr 5x5 routine 2008/05/13 18:41:55 (permalink)
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    anyone plz?

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    felonyr301
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    RE: Bill starr 5x5 routine 2008/05/13 22:19:10 (permalink)
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    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.
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    BodyBuildingNovice
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    RE: Bill starr 5x5 routine 2008/05/14 04:18:05 (permalink)
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    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

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    felonyr301
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    RE: Bill starr 5x5 routine 2008/05/14 12:53:03 (permalink)
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    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.
    post edited by felonyr301 - 2008/05/14 12:55:47
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    coldfire
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    RE: Bill starr 5x5 routine 2008/05/14 13:20:15 (permalink)
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    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".
    #6
    BodyBuildingNovice
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    RE: Bill starr 5x5 routine 2008/05/14 14:22:52 (permalink)
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    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?

    I like PIE and CHIPS.
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    felonyr301
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    RE: Bill starr 5x5 routine 2008/05/14 14:54:18 (permalink)
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    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.
     
       
    post edited by felonyr301 - 2008/05/14 14:58:15
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    BodyBuildingNovice
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    RE: Bill starr 5x5 routine 2008/05/14 15:05:35 (permalink)
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    >_< I'm a little confused haha. is what i offered good?

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    Leg_Beast
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    RE: Bill starr 5x5 routine 2008/05/14 16:09:04 (permalink)
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    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.

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    BodyBuildingNovice
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    RE: Bill starr 5x5 routine 2008/05/14 16:33:33 (permalink)
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    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?

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    Tommy_Boy420
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    RE: Bill starr 5x5 routine 2008/05/15 14:35:33 (permalink)
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    for wedensday i would do Deadlift, Incline, OH Presss, some type of row, and end with pullups or chins. but thats just me

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    jacked dude
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    RE: Bill starr 5x5 routine 2008/05/21 18:39:58 (permalink)
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    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.
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    Leg_Beast
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    RE: Bill starr 5x5 routine 2008/05/22 18:19:46 (permalink)
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    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.

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    NBSFighter
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    RE: Bill starr 5x5 routine 2008/05/22 18:29:19 (permalink)
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    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.
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    Leg_Beast
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    RE: Bill starr 5x5 routine 2008/05/22 18:35:00 (permalink)
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    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.
    post edited by Leg_Beast - 2008/05/22 18:42:49

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    RE: Bill starr 5x5 routine 2008/05/22 18:47:03 (permalink)
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    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
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