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Tags:STARRS 5X51973
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c3pOMG 13    |  0 |
| anyone familiar with this routine and have success with it as a beginner? i have a quesion about it. in bold where it says "heavy day-85%, light day-65-70%, ect." is that 85% of your 1RM or 85% of your 5RM? i could use help interpreting that. i like the idea of training chest and legs 3x a week since those are my 3 week spots, but has anyone had trouble keeping up with this? 3x seems like it could be a killer Bill Starr’s Beginner 5×5 Monday (Heavy Day – 85%) Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Wednesday (Light Day – 65-70%) Back Squats: 5 x 5 using 60% of Monday’s weight Bench Press: 5 x 5 using 60% of Monday’s weight Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Friday (Medium Day – 70-85%) Back Squats: 5 x 5 using 80% of Monday’s weight Bench Press: 5 x 5 using 80% of Monday’s weight Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets |
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k_manley 342 | 0 |
| plus as you're a beginner,3Xweek will help you make good gains as a lot of it will be neural adaptations therefore allowing you to increase weight each week, possibly workout from some 5x5 training methods i've read | ||
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c3pOMG 13 | 0 |
| ok im no math major, but the numbers dont add up. either that or im missing something. monday=heavy (85%1rm) 1rm=185 x.85=157 so 5x5 with 155 wednesday=light (65-70%1rm) 1rm=185 x.65=120 so should be 5x5 with 120 BUT it says use 60% of mondays weight. so 155x.60=95 so which is it on light day? same on medium. |
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k_manley 342 | 0 |
| im pretty sure it must mean 65-70% of your 1rm, as thats light enough (gerenally speaking a weight you should be able to do roughly 10-15 reps with | ||
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c3pOMG 13 | 0 |
| cool so basically every monday i should try to add 5lbs to that last set of 5 right? i.e. if monday i did 115-125-135-145-155 and was able to complete the 155x5, the following monday i should try 120-130-140-150-160 and if i cant get 1 160 5 times, lets say only 3 or 4, i stick with that until i am able to do 160 5 times, do it again the following week, and if successful, move it to 165. do i got that straight? |
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k_manley 342 | 0 |
| yeah that's pretty much how it goes. it starting something like that as well, but i've slightly modified it for my own purposes. | ||
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c3pOMG 13 | 0 |
| now will this give me good mass gains as well as starting strength? im looking for more aesthetics than i am power. | ||
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Mazz 303 | 0 |
| This is a strength program. I did something very similar a few years ago, Bench, Squat, Bent Row 5x5 Monday and Friday and Incline Bench, Front Squat, Deadlift 5x5 on Wednesday. Every day heavy, increase weight by 5 lbs every week. This is not a good program for aesthetics. |
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Mazz 303 | 1  |
| Athough, if you are a beginner it is an ideal program to get started. You need to be able to lift heavy weights first to aquire aesthetics. Starting with a strength program and doing essential compound lifts such as those will get you where you need to be in a few months. Don't think the body you want is going to come over night. I would definitely stick with the program you have going right now, then try something new in a couple months once you have increased your strength a bit. |
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