As many of you may know there are hundreds of variations of Bill Starr's 5x5 training.
After ive fininshed my cutting diet and routine, im planning to change to 5x5 for a period of mass gaining.
The layout that follows is madcows variation of Bill stars origional 5x5. Its basically the same, only Bill used alot more clean and press's, along with snatches, this was more for olyimpic lifting and building power, whereas madcows is more for building strength and mass...not that both dont do that anyway....
anyway, here is my routine along with my weight increments for each week...
day exercise sets / reps day notes
monday
squat - 5x5 ramp weight to top set of 5 (equals fridays heavy triple)
bench - 5x5 ramp weight to top set of 5 (equals fridays heavy triple)
bar rows - 5x5 ramp weight to top set of 5 (equals fridays heavy triple)
hypers - 2x12
sit ups - 4x12
wednesday
squat - 4x5 1st 3 sets the same as monday, 4th set same as 3rd
military - 4x5 ramp weight to top set of 5
deadlift - 4x5 ramp weight to top set of 5
sit ups - 3x12
friday
squat - 4x5,1x3,1x8 1st 4 sets the same as mondays, triple is 2.5% above mondays
top set of 5, use weight from 3rd set for set of 8
bench - 4x5,1x3,1x8 1st 4 sets the same as mondays, triple is 2.5% above mondays
top set of 5, use weight from 3rd set for set of 8
bar rows - 4x5,1x3,1x8 1st 4 sets the same as mondays, triple is 2.5% above mondays
top set of 5, use weight from 3rd set for set of 8
w8ed dips - 3x5-8
bar curls - 3x8
tri exts - 3x8
1, 3 and 5 Rep maxs for weeks 1-4
1 rep max 3 rep max 5 rep max
squat 260 lbs 240 lbs 225 lbs
bench 230 lbs 212 lbs 200 lbs
deadlift 390 lbs 360 lbs 340 lbs
row 185 lbs 171 lbs 161 lbs
military 165 lbs 152 lbs 144 lbs
SQUAT week 1 week 2 week 3 week 4
monday 5x5 squat 225 lbs 230 lbs 236 lbs 242 lbs
wednesday 4x5 squat 225 lbs 230 lbs 236 lbs 242 lbs
friday 4x5 squat 225 lbs 230lbs 236 lbs 242 lbs
friday 1x3 squat 230 lbs 236 lbs 242 lbs 248 lbs
friday 1x8 squat 215 lbs 220 lbs 225 lbs 230 lbs
BENCH week 1 week 2 week 3 week 4
monday 5x5 bench 200 lbs 205 lbs 210 lbs 215 lbs
friday 4x5 bench 200 lbs 205 lbs 210 lbs 215 lbs
friday 1x3 bench 205 lbs 210 lbs 215 lbs 220 lbs
friday 1x8 bench 180 lbs 190 lbs 200 lbs 205 lbs
DEADLIFT week 1 week 2 week 3 week 4
wednesday 4x5 deadlift 340 lbs 348 lbs 357 lbs 366 lbs
ROW week 1 week 2 week 3 week 4
monday 5x5 rows 161 lbs 165 lbs 169 lbs 173 lbs
friday 4x5 rows 161 lbs 165 lbs 169 lbs 173 lbs
friday 1x3 rows 165 lbs 169 lbs 173 lbs 177 lbs
friday 1x8 rows 140 lbs 150 lbs 155 lbs 160 lbs
MILITARY week 1 week 2 week 3 week 4
wednesday 4x5 military 144 lbs 147 lbs 150 lbs 154 lbs
Weeks 5 - 8 / carry on from end of week 4
SQUAT week 5 week 6 week 7 week 8
monday 5x5 squat 248 lbs 256 lbs 262 lbs 268 lbs
wednesday 4x5 squat 248 lbs 256 lbs 262 lbs 268 lbs
friday 4x5 squat 248 lbs 256 lbs 262 lbs 268 lbs
friday 1x3 squat 256 lbs 262 lbs 268 lbs 275 lbs
friday 1x8 squat 230 lbs 235 lbs 240 lbs 245 lbs
BENCH week 5 week 6 week 7 week 8
monday 5x5 bench 220 lbs 225 lbs 231 lbs 237 lbs
friday 4x5 bench 220 lbs 225 lbs 231 lbs 237 lbs
friday 1x3 bench 225 lbs 231 lbs 237 lbs 243 lbs
friday 1x8 bench 200 lbs 205 lbs 210 lbs 215 lbs
DEADLIFT week 5 week 6 week 7 week 8
wednesday 4x5 deadlift 375 lbs 384 lbs 393 lbs 402 lbs
ROW week 5 week 6 week 7 week 8
monday 5x5 rows 177 lbs 181 lbs 185 lbs 190 lbs
friday 4x5 rows 177 lbs 181 lbs 185 lbs 190 lbs
friday 1x3 rows 181 lbs 185 lbs 190 lbs 195 lbs
friday 1x8 rows 160 lbs 165 lbs 165 lbs 170 lbs
MILITARY week 5 week 6 week 7 week 8
wednesday 4x5 military 158 lbs 162 lbs 166 lbs 170 lbs
