Bill Starr 5x5 Excel Spreadsheet
This weight training routine is easy to understand and illustrates the importance of making systematic progression to drive size and strength gains. I suggest you read for a better understanding of how weight training works to make you bigger and stronger. This is only one version of Bill Starr’s 5×5 workouts and is designed for the intermediate lifter. It’s important to keep in mind that training needs change with time.
Every week, there is a programmed 2.5% increase in the excel file. Therefore, every gain you make after week 4 is a personal record. Those who manage to sniff enough ammonia and make it to week 12 and beyond are looking at a damn near 20% increase on their personal records.
If you follow any routine blindly without paying attention to your body, you’ll end up stalling out. A good way to apply this program is to do it progressively for 6 weeks, backup 2 weeks for a deload, progress for 6 weeks, backup 2, etc. Kakka kakka hits songs download. Cycle 1: 1 2 3 4 5 6 Cycle 2: 1 2 3 4 5 6 Cycle 3: 1 2 3 4 5 6 etc. Program Basics This program is based on weekly linear progress. Poundages are figured off your current 5 rep maxes (5RM). You work up to them systematically by increasing the weight in steady increments.
You then extend your 5RM before doing a ‘deload’ where you reset back 2 weeks and start the cycle all over again. If you miss reps, keep the weight constant the next week and don’t move up until you get all 5×5. This workout is meant to get you big and strong and training correctly. Take 2-5 minutes between sets. I do about a 1-1.5 minutes between everything except for squats or deads, where I rest 2-3 minutes. Before beginning it’s useful to know your real 5 rep max in each lift.
If you don’t know, it might be useful to test your lifts first or start light. The whole key is not getting under the bar once with heavy weight, but getting under it frequently and systematically increasing the weight, starting within your limits and slowly expanding.
When I found the Madcow 5×5 workout spreadsheet based on Bill Starr’s Intermediate 5×5 routine, I wasn’t even thinking about “strength gains”. I just wanted to get bigger (because I’ve been around 175lbs forever and really wanted to hit 190 or 200). Now I look forward to out lifting guys that are a lot bigger than me. I’m truly glad I found it and it, and I credit this routine with setting the base for the first time I pulled 500lbs. (Next is 600lbs)! The 5×5 workout is just that 5 sets of 5 repetitions using compound movements almost exclusively. There is some assistance (isolation) work which is good to include, but one of the big goals I’ve found with the intermediate 5×5 is getting more time under the bar so when you move on to more advanced routines you don’t look like those tools in the gym that throw on a ton of weight in the squat rack and then do a 1/4 squat with knees buckling and a myriad of other form flaws.
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The basic premise of the routine is squat/bench three times/week. (Deadlift is only once per week). Also, the original Bill Starr program used power cleans. (Madcow recommends using bent over barbell rows if you don’t know how to do power cleans. I’ve done both at different times but typically used bent over barbell rows).