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  1. #1
    mancunny is offline Junior Member
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    Question 5x5 routine and 1st AAS cycle

    I following a classic Bill Starr 5x5 routine.
    Last edited by mancunny; 11-16-2009 at 04:50 PM. Reason: privacy

  2. #2
    diamonds's Avatar
    diamonds is offline Banned
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    well first of all what are your goals? I assume by your routine that you are a powerlifter? How much AAS are you planning on taking and for how long? I don't know enough about power lifting to really critique your exercises. I can only guess that you have done your homework and have picked the best exercises.
    Have fun puking your guts up every workout....from what I've seen from the powerlifters at my gym. Them fvckers are hard core

  3. #3
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    at last somone on this site who has read Bill Starr!!!!!!!!!!

    Yes, i believe the volume is good. I'd throw some power cleans ad power shrugs in there also

  4. #4
    D9S0M's Avatar
    D9S0M is offline Associate Member
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    Quote Originally Posted by sputnik
    at last somone on this site who has read Bill Starr!!!!!!!!!!

    Yes, i believe the volume is good. I'd throw some power cleans ad power shrugs in there also

    Power Shrugs Are The Sh!t

  5. #5
    Jayhawk21's Avatar
    Jayhawk21 is offline Junior Member
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    BIG BUMP to this, I just started doing a T-Bol only cycle and was thinking about changing it up to take advantage of recovery time.. I do almost the EXACT same routine as above, and it's not only for powerlifting. I've read of a ton of people who are making great gains weight and strength with this routine.

    One question with your routine.. it says (same weight) after some of them. Are you ramping the weights at 12.5% rate until you hit your 5 RM on your final set or are you using the same weight on all five sets?

    I was thinking about changing it to this variation to hopefully take advantage.. but I don't know. So any 5x5 guru's help us out here *5x5 or 4x5 means ramping the weight by 12.5% each additional set until 5 RM on the final set

    MONDAY
    Squat 5x5
    Bench 5x5
    Rows 5x5
    Weighted Dips 3x8
    Barbell Curls 3 sets
    Triceps 3 sets
    Sit-Ups 3 sets

    WEDNESDAY
    Squat (75-80%) 4x5
    Military Press 4x5
    Bench 1x5
    Dumbell Incline 3x6
    Calves
    Situps
    THURSDAY
    Deadlift 4x5
    Pullups 5x5
    Rows 1x5
    Power Shrugs 4x10
    SATURDAY
    Squat 4x5 ..1x3* (triple of increased weight from Monday's weight by 2.5%)
    Bench 4x5 ..1x3* (triple..)
    Row 4x5 ..1x3* (triple ..)
    Dips 3x5
    Barbell Curls

  6. #6
    Warrior's Avatar
    Warrior is offline AR-Hall of Famer
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    I love the 5 single followed by 5, 5's for strength gains. After the 5 singles, the 5, 5's seems light...

  7. #7
    sputnik's Avatar
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    the approach is simply, to progressively increase the weight on each set until u reach ur workign weight for the last set of 5. For squats, the 3 days are split into light, medium and heavy days.

    I've been using Bill Starr's training philosphy for the past 3-4 years and variations of.

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