Starr's 5x5

[Squat1]

I am wanting to start Bill Starr's orginal 5x5 but I need an article or explanation of how to use it.

[Dastardly]

The original programme is done in a circuit. The way it is designed is largely based on it being group training for a football team or similar.

The general principle Bill followed with all his programming was Heavy/Light/Medium, 3 days of training. He has several variations in his book. You can make up something yourself that fits. His original strongest shall survive programme is out there on the net, although I cant be bothered to find it. (I have the book)

[Squat1]

Bill Starr’s 5X5 Routine In Its Original Form

Monday – Heavy
Power cleans – 5 sets of 5
Bench – 5 sets of 5 1×10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)
Squats – 5 sets of 5 1×10 weight from 3rd set
(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)



Wednesday – Light
Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday



Friday – Medium
Power cleans – 5 sets of 5
Overhead press – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday

[Dastardly]

dont forget the hamstring curls & leg extensions. People always do.

[brianrichard]

You could spend the 20 bucks to get the book. It's pretty cool to have. Sort of like Arnold's Education of a Bodybuilder. Classic book whether you make use of what's in it, read it, or just like the way it looks on your bookshelf.