So many Bill Star 5x5 variations

Discussion in 'Fitness & Nutrition' started by TenSteel, Nov 1, 2005.

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  1. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Agh, I've read at least 5 diff ones including the one on OT and cant' decide which one to go with.
     
  2. JordanClarkson

    JordanClarkson OT Supporter

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    Make up your own :)
     
  3. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    How about This:

    Day 1 (Heavy Day)
    Squat
    Bench
    BOR
    Weighted hypers (2 sets)
    Weigted situps (4 sets)

    Day 2 (Light Day)
    Squat
    Incline Bench
    DL
    Situps
    (All 4 x5, situps 3 sets max reps)

    Day 3 (Medium Day
    Squat (4x5, 1x3, back-off)
    Bench (4x5, 1x3, back-off)
    BOR (4x5, 1x3)
    Dips or Shoulder Press (3x5-8)
    Tri's and Bi's (3x8 each)
     
  4. Devil

    Devil I have become my terror. OT Supporter

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    that sounds exactly like the routine i made for myself except the back off set is 1x8 and deadlift is 5x5 :o
     
  5. blam

    blam New Member

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    um how is your 'light' day light? DLS + Squats both at 4x5 will kill you unless you are purposely going really low weight.
     
  6. Devil

    Devil I have become my terror. OT Supporter

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    if that's the routine i modified copied, then it's light squats with 70% of your max for 4x5 which isn't a lot. deadlifts were incorporated into light day because i couldn't use it in monday's routine because i would be dead by the time i tried anything else :mamoru2:
     
  7. Perplexed

    Perplexed OT Supporter

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    Probably doesn't matter. Almost anything involving heavy compound movements and adequate rest will build you a strong base.
     
  8. blam

    blam New Member

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    Glenn has said that if you lift any significant amount of weight to cut the dls to 3x5 as that + squating heavy 2x a week will probably burn you out.
     
  9. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    back-off set is actually 1x8 of the same weight used for the 3rd set :eek3:
     
    Last edited: Nov 1, 2005
  10. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    low weight, exactly. but not REALLY low. for squats, about 10-15% less than max (so like 200 lb. max squat on Monday, 180 lb. max squat on Wednesday) for of what was used on monday. DL's done in the same manner, about 10-15% less than known max unless you really feel like maxing out. :dunno:
     
    Last edited: Nov 1, 2005
  11. ACslater

    ACslater Good ol F&N

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    I'de stick to pull ups in place of bicep work. Seems more productive when building a base.
     
  12. Katsumoto

    Katsumoto New Member

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    I do the one Christophers posted. After doing the Monday workout each weak, I feel as though I was hit by a truck. I guess that's the point though.
     
  13. blam

    blam New Member

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    I agree, the thing that fuck people up most on this program IMHO is trying to push the wed workout too heavy and fucking w/ recovery. Monday and Friday are balls to the walls. Wednesday should be almost like an active recovery/weakpoint training day.
     
  14. grampositivecocci

    grampositivecocci New Member

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    It goes, heavy, light, medium
     
  15. blam

    blam New Member

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    or Volume, Light, Intensity depending on how it is desribed. Friday is a medium volume day but it involved lifting heavier weights(more intensity) so it is still pretty damn tough.
     
  16. blam

    blam New Member

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    FYI, people seem to be confused about who wrote which program.

    The Madcow 5x5, 1x5 workout posted over on elitefitness was written by Glenn Pendlay.

    "christophers" routine was actually first posted on the net by a guy named Goldberg at another forum(unless chris = goldberg??). It was taken from an article that Bill Starr published in a magazine a while ago.

    Bill Starr also has a version that is similiar to glenn's floating around but it focuses around Power Cleans.
     
  17. johnson

    johnson New Member

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    Im doing the one chrisophers posted and have been gaining on my numbers little by little. Last night I did 5x180lbs on bench :coold:. Didnt do any DL's or squats because my back is sore.
     
  18. Katsumoto

    Katsumoto New Member

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    I know this has been discussed before, but how long does each workout take you guys. All of mine seem to go pretty fast.
    Mon: 50-60 min Wed: 30 min Fri: 40 min
    I usually take about a min between sets and work hard. I do workout alone at my work, maybe that has something to do with it.
     
  19. johnson

    johnson New Member

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    Usually 30-40 minutes but an hour at the most for me.
     
  20. shastaisforwinners

    shastaisforwinners OT Supporter

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    You should really be resting 2-3 minutes between sets on the 5x5 stuff, you aren't giving yourself enough rest time to push max weights.
     
  21. Katsumoto

    Katsumoto New Member

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    Ok, good to know. When I was working out at a big gym I could go walk around a bit, get water etc. At my work the room is really small, so I just stand there for a min, min & half then get back under the bar. I need a tv or something.
     
  22. Gotcha38

    Gotcha38 OT Supporter

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    mon and fri usually take me ~1hr. Wend is probably 45 minutes. I was having troubble making myself wait before I jumped back in there too. I bought a cheap watch to wear while I'm working out to make sure I wait at least 2 minutes. It helps me if I just walk off a little from what I'm doing. Over here is rest area, and the rack is work.
     
  23. Jam_Master_J

    Jam_Master_J New Member

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    Id stick to intense masterbation to the point of chaffing. This exercise seemed to work best for ACslater once he moved up from the Barbie Barbell Playset.
     
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