Thread: 5x5

I like it but 3x a week is for steroid users only IMO....even then I would only do it 2x a week.

I'm doing this program right now, but I pulled squats from day 2 and added some isolation work instead. Bench 2x a week, squat 2x a week, and BB rows 2x a week. Deads, and Millitary Press 1 time a week. Check my journal for example.

Originally Posted by SJ69

I'm seriously thinking about doing the 5X5 program.
Anyone have any opinions on 5X5?
Basically it is 5 sets of 5 for each (not counting warm ups)
Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

link to a brief explanation --> http://forum.mesomorphosis.com/train...134233948.html

Can anyone explain the loading / deloading phases?

Thanx

The first 4 weeks is a volume phase, then a one week deload, followed by a 3-4 week intensity phase.
The volume phase is 5x5, attempting to increase your weights weekly.
The deload is a week where you do 3x3 instead of 5x5, but the weights don't move.
During the intensity phase, you continue doing 3x3, but your weights increase as they did in the volume (5x5) phase. This is where you realize the most gains in strength and size.
I've run the Bill Starr twice in the past year with great success both times. Here is the version I used. It's slightly modified from the original Bill Starr, but it worked for me.

Volume Phase: 4 weeks
De-loading Period: 1 week
Intensity Phase: 3 weeks

Day 1
Volume Phase De-load/Intensity Phase
Squats 5x5……………………………………….....................3x3
Bench 1x5……………………………………….....................1x3
Rows 1x5 (Bent Over DB, BB, T-Bar)………............1x3
Triceps 2 sets of 8-12…………………………..................2 sets of 8-12

Day 2: OFF

Day 3
Volume Phase De-load/Intensity Phase
Lunges/ Step-Ups 3 sets of 6-10………………………….....Drop this lift
Military Press 5x5……………………………………...........3x3
Pull-Ups 8x3……………………………………...........5x3 (30 seconds rest)


Day 4: OFF

Day 5
Volume Phase De-load/Intensity Phase
Squat 1x5……………………………………….........1x3
Bench 5x5……………………………………….........3x3
Deadlift 5x5…………………………………….…........3x3
Biceps 2 sets of 8-12…………………………......2 sets of 8-12

Day 6: OFF

Day 7: OFF

Thanx for the info

Originally Posted by Pedigree

The first 4 weeks is a volume phase, then a one week deload, followed by a 3-4 week intensity phase.
The volume phase is 5x5, attempting to increase your weights weekly.
The deload is a week where you do 3x3 instead of 5x5, but the weights don't move.
During the intensity phase, you continue doing 3x3, but your weights increase as they did in the volume (5x5) phase. This is where you realize the most gains in strength and size.
I've run the Bill Starr twice in the past year with great success both times. Here is the version I used. It's slightly modified from the original Bill Starr, but it worked for me.

Volume Phase: 4 weeks
De-loading Period: 1 week
Intensity Phase: 3 weeks

Day 1
Volume Phase De-load/Intensity Phase
Squats 5x5……………………………………….....................3x3
Bench 1x5……………………………………….....................1x3
Rows 1x5 (Bent Over DB, BB, T-Bar)………............1x3
Triceps 2 sets of 8-12…………………………..................2 sets of 8-12

Day 2: OFF

Day 3
Volume Phase De-load/Intensity Phase
Lunges/ Step-Ups 3 sets of 6-10………………………….....Drop this lift
Military Press 5x5……………………………………...........3x3
Pull-Ups 8x3……………………………………...........5x3 (30 seconds rest)


Day 4: OFF

Day 5
Volume Phase De-load/Intensity Phase
Squat 1x5……………………………………….........1x3
Bench 5x5……………………………………….........3x3
Deadlift 5x5…………………………………….…........3x3
Biceps 2 sets of 8-12…………………………......2 sets of 8-12

Day 6: OFF

Day 7: OFF

And so you never go to actual failure? Any pointers of coming up with your 5x5 weight?

Originally Posted by EsseQuamVideri

And so you never go to actual failure? Any pointers of coming up with your 5x5 weight?

I just figure I'll use whatever weight causes me to fail at after 5 reps, if I can get 6, it's time to up the weight.

Originally Posted by EsseQuamVideri

And so you never go to actual failure? Any pointers of coming up with your 5x5 weight?

You have to gage it for yourself. If you can get all 5 reps for 5 sets easily, definitely up the weight. If you don't get your 25 reps, don't up the weight.
I have a website saved at work I'll try to find tomorrow morning that helps explain it in detail.

The Bill Starr program is solid. If I remember correctly you are only going balls to the wall on one of the workouts.

Originally Posted by CowPimp

The Bill Starr program is solid. If I remember correctly you are only going balls to the wall on one of the workouts.

It is very solid. I've run the program twice with great results.

Here's the link I mentioned yesterday.
http://www.elitefitness.com/forum/sh...&postcount=381

Originally Posted by Pedigree

It is very solid. I've run the program twice with great results.

Here's the link I mentioned yesterday.
http://www.elitefitness.com/forum/sh...&postcount=381

Thanks for the link. Another three weeks and I will be trying it as well.

In planning this out I see they say you can do either Incline or Military Press. I already do standing M.P. but behind the neck. I take it the ones they are talking about are fronts. It's been a while since I've done them. How low should I go? The bar to my eyes? To my chin?

Originally Posted by EsseQuamVideri

In planning this out I see they say you can do either Incline or Military Press. I already do standing M.P. but behind the neck. I take it the ones they are talking about are fronts. It's been a while since I've done them. How low should I go? The bar to my eyes? To my chin?

I go to the top of my pecs. Aren't those behind the neck presses rough on your shoulders?

Originally Posted by SJ69

I go to the top of my pecs. Aren't those behind the neck presses rough on your shoulders?

Yes. Top of pecs is good.

I'm on my 2nd 6week session of the Bill Starr 5x5. Really like the simplicity of the program. Get's me in and out of the gym quickly and constant progress. Best use of my time so far.