I following a classic Bill Starr 5x5 routine.
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I following a classic Bill Starr 5x5 routine.
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:wg:
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
Quote:
Originally Posted by sputnik
Power Shrugs Are The Sh!t
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
I love the 5 single followed by 5, 5's for strength gains. After the 5 singles, the 5, 5's seems light...
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.