jesus fuck this Bill Starr 5x5 Shit confuses me. Someone explain?

Discussion in 'Fitness & Nutrition' started by WeRdToYoMoThA, Mar 12, 2008.

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  1. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    So I am looking for a new workout routine. THe last few months i have been doing the following:
    Day 1: Chest/Back
    Bench
    Pulldown
    Incline Bench
    Bent Over Row
    Decline Bench
    Sitting Row

    Day 2: Shoulder/Arms
    DB Shoulder Press
    Upright Row
    Pushdown
    Curls
    Tricep Extension
    Preacher Curls
    Shrugs
    Front/Lateral Raise

    Day 3: Legs
    Squats
    Calf Raise
    Lunges
    Calf Press on 45 degree sled
    45 degree Leg Press

    Day 4: Rest

    Day 5: Repeat

    All of these are 3 sets of 6 reps by wahtever weight

    I haven't really been getting any gains from it and don't really even feel sore leaving the gym except for the shoulder/arm days. I was looking into the Bill Starr technique but it confuses the shit out of me. Anyone care to shed light on it? I read http://www.elitefitness.com/forum/4497774-post15.html
    but it still doesn't make much sense.


    The only thing I can't really do is deadlifts (I can't get the form down and I walk away from the gym moaning because of back pain)
     
  2. TZ

    TZ Banned

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    jesus fuck
     
  3. TZ

    TZ Banned

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    What don't you understand?

    also you should learn how to do the deadlift it's probably the most valuable exercise you can do next to the squat. just go lighter at first and slowly move up in weight until your form is good
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    buy his book
     
  5. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    So let's see if i get this right:


    Monday
    Squat 5x5
    Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Bench 5x5
    Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Barbell Row 5x5
    Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups


    This means on Monday I do 5x5 of squats, working up to a 5 RM. What does "should equal the previous friday's heavy triple" mean?

    then same for bench, and barbell row. Then I should do 2 sets of hypers and 4 sets of situps and that's all monday's workout?


    Friday
    Squat 4x5, 1x3, 1x8
    First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Bench 4x5, 1x3, 1x8
    First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Barbell Row 4x5, 1x3, 1x8
    First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)


    can you explain the set up of the squats, bench, and barbell row? I don't understand the % increase. and what does assistance mean?
     
  6. TZ

    TZ Banned

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    that means on friday you'll do a heavy triple...use that weight for the 5rm.

    the % increase means you use a weight that is 2.5% higher than the weight you used for monday's set of 5 reps
     
  7. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    i looked on exrx.net for a good .gif of a deadlift, but couldn't find anything other than straight leg dead lifts. know of a good link?
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    jesus

    friday, let's say you do 200 lbs on your 1 set of 3 reps
    monday after that you work up to 200 lbs for 5 reps
    next friday you do 205 on your set of 3 reps
     
  9. TZ

    TZ Banned

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    like this is good

    http://youtube.com/watch?v=g0KDnaHCOQ0
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  11. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    how long should i be on this routine to see if it gives me results or not? i dont like the fact that this only has me going to the gym 3 times a week.
     
  12. TZ

    TZ Banned

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    The success of this routine is fully dependent on the effort you put into it!
     
  13. Lurker111

    Lurker111 New Member

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    I see why your other routine was failing you...or rather why you were failing to progress on it.
     
  14. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    why?
     
  15. GuOD

    GuOD mcflurry diet

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  16. evolude

    evolude OT Supporter

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    Working out legs once in 2 months crew.
     
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    dread New Member

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    GOGZILLA Double-Uranium Member

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    bill starr: rocket surgery
     
  19. Paintballny

    Paintballny New Member

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    How the fuck is that confusing?

    Oh and give every routine 8 weeks before you dismiss it.. thats my general rule of thumb
     
  20. grimstone

    grimstone magic murda bag OT Supporter

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  21. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    [​IMG]
    [​IMG]

    [​IMG]
     
  22. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    why aren't any of the other lifts on there? (hypers, sit ups, curls, etc)?

    also, that says my numbers should go up 5 lbs/week for 16 weeks? so if my 5 RM bench is 150 now, after 16 weeks i should theoretically be benching 210? jesus.
     
  23. evolude

    evolude OT Supporter

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  24. retorq

    retorq What up bitch??

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  25. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    dot to get GuOd's attention
     
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