Thread: 5x5 training question

Originally Posted by projectaero

Hey i am inquiring in regards to the Madcow bill starr 5x5 linear program.

Just trying to work out what this means exactly.

Ramping Weights:
This is basically increasing your weight set to set like warming up. If your top set of 5 is 315, you might go 135, 185, 225, 275, and then 315 all for 5 reps.

Does that mean that you find out what your 5x5 maximum is

or

Does that mean find out what your 1x5 is ?

Just that topset thing confuses me as it also states: You take your current 5 rep maxes (5RM)

Cheers guys.

yea, that is ramoing. Although, 275 is pretty close to 315. I think there are some percentages taht they recommend.

When I do the Starr program, I just stick with the 1x5. So, I warm up to a top end set of 5 reps. So, if it was 315, i might just go....bar/20, 135/10, 225/5, 245/3, 275/1, 315/5.

You should begin the program based on what your current 5 rep max is. For example, if your best 5RM is 200lbs, you are not going to start there on the ramping day. Start below that and look to break your record in weeks 3 and 4 (and maybe week 5, although usually people unload then). For the first day of the week, the 5x5 with constant weight, begin with a 10-12RM and work up over the 3-4 week block. Wed., is the unload day, take 20% from your mondays weight and give it a go on 5x5.

So, lets set it up:


5RM = max is 200lbs


Week1
day1 (volume)- 5x5@70% (12RM = 140lbs)

day2 (unload)- 5x5@115 (20% off of 140lbs)

day3 (intensity)- 1x5@190

Week2
day1 (volume)- 5x5@75% (10RM= 150)

day2 (unload)- 5x5@120 (20% off of 150lbs)

day3 (intensity)- 1x5@195

Week3
day1 (volume)- 5x5@77.5% (155lbs)

day2 (unload)- 5x5@125 (20% off of 155lbs)

day3 (intensity)- 1x5@205 (break record)

etc.....

does that make sense?

with the madcow 5x5 training,
Is there a reason why he gets you to do weighted situps as i am bulking and hyper extensions ???
Couldnt i do normal situps or is he trying to push the intensity of the workout ?