Bill Starr 5x5
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Transcript of Bill Starr 5x5
Monday Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8Heavy Squat 5 45 45 45 45 50 50 50 55
5 55 55 60 60 60 65 65 655 65 70 70 70 75 75 80 805 80 80 85 85 85 90 90 955 93 95 97 99 101 104 107 110
Bench Press 5 45 45 45 45 50 50 50 555 55 55 60 60 60 65 65 655 65 70 70 70 75 75 80 805 80 80 85 85 85 90 90 955 93 95 97 99 101 104 107 110
Row 5 45 45 45 45 50 50 50 55(or Power Clean) 5 55 55 60 60 60 65 65 65
5 65 70 70 70 75 75 80 805 80 80 85 85 85 90 90 955 93 95 97 99 101 104 107 110
Assistance Weighted Hypers 2 SetsExercises Weighted Sit-Ups 4 SetsWednesdayLight Squat 5 45 45 45 45 50 50 50 55
5 55 55 60 60 60 65 65 655 65 70 70 70 75 75 80 805 65 70 70 70 75 75 80 80
Incline Press 5 55 55 60 60 60 65 65 65(or Military Press) 5 65 70 70 70 75 75 80 80
5 80 80 85 85 85 90 90 955 93 95 97 99 101 104 107 110
Deadlift 5 55 55 60 60 60 65 65 65(or High Pulls) 5 65 70 70 70 75 75 80 80
5 80 80 85 85 85 90 90 955 93 95 97 99 101 104 107 110
5x5 by Pound
Page 2
Bill Starr's 5x5Linear Version
Smallest Weight Increment: 1Current Max Reps (<12)
Squat 100 5Bench Press 100 5Row 100 5Incline Press 100 5Deadlift 100 5
Monday Reps Week 1 Week 2 Week 3Heavy Squat 5 35 40 45
5 45 50 555 55 60 655 65 70 805 76 84 92
Bench Press 5 40 45 455 50 55 555 60 65 705 70 75 805 85 90 95
Row 5 40 45 45(or Power Clean) 5 50 55 55
5 60 65 705 70 75 805 85 90 95
Assistance Weighted Hypers 2 SetsExercises Weighted Sit-Ups 4 SetsWednesdayLight Squat 5 35 40 45
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your your previous rep maxes. The “Reps,” column is where you enter how many reps your previous maxes were tested at. The “Lb Increase,” column is the amount (in lbs.) that you would like to increase each lift per week. The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Week 4. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you don't have microweights, get them here. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Madcow's Bill Starr 5x5 Official WebsiteOriginal Bill Starr Power Routine
5x5 Question Forum
F19
Smallest weight increment
E20
Current/Previous max in .lbs
F20
# of reps completed in your most recent max
D23
or Power Clean
D24
or Military Press
D25
or High Pulls
5x5 by Pound
Page 3
5 45 50 555 55 60 655 55 60 65
Incline Press 5 55 55 60(or Military Press) 5 65 65 70
5 75 80 805 88 92 96
Deadlift 5 40 50 55(or High Pulls) 5 50 60 65
5 60 70 755 70 80 90
Assistance Sit-Ups 3 SetsExercisesFridayMedium Squat 5 40 45 50
5 50 55 605 60 65 755 70 80 853 84 92 1008 63 69 75
Bench Press 5 45 45 505 55 55 605 65 70 755 75 80 853 90 95 1008 68 71 75
Row 5 45 45 50(or Power Clean) 5 55 55 60
5 65 70 755 75 80 853 90 95 1008 68 71 75
Assistance Weighted Dips 3x5-8Exercises Barbell Curls 3x8
Triceps Extensions 3x8
5x5 by Pound
Page 4
Bill Starr's 5x5Linear Version
1RM 5RM Lb Increase % to Reset113 100 8 24.00%113 100 5 15.00%113 100 5 15.00%113 100 4 12.00%113 100 10 30.00%
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 1050 50 55 60 65 70 7060 65 70 75 80 85 9075 80 85 90 95 105 11085 95 100 105 115 120 130
100 108 116 124 132 140 148
50 50 55 55 60 60 6560 65 65 70 75 75 8075 75 80 85 90 90 9585 90 95 100 105 110 110
100 105 110 115 120 125 130
50 50 55 55 60 60 6560 65 65 70 75 75 8075 75 80 85 90 90 9585 90 95 100 105 110 110
100 105 110 115 120 125 130
50 50 55 60 65 70 70
Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or The first column, “Current Max,” is where you will enter your your previous rep maxes. The “Reps,” column is
where you enter how many reps your previous maxes were tested at. The “Lb Increase,” column is the amount (in lbs.) that you would like to increase each The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes. It is customary to adjust the % so old maxes
The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you don't have microweights, get Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Madcow's Bill Starr 5x5 Official WebsiteOriginal Bill Starr Power Routine
5x5 Question Forum
B7
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm http://www.geocities.com/elitemadcow1/Topics/Microloading.htm
G20
Estimated/Actual 1 Rep Max
H20
Estimated/Actual 5 Rep Max
I20
# of lbs to increase each lift from week-to-week
J20
% of weight to reset/backtrack. Former maxes should be revisited in Wk. 4
5x5 by Pound
Page 5
60 65 70 75 80 85 9075 80 85 90 95 105 11075 80 85 90 95 105 110
60 65 65 70 70 75 7575 75 80 80 85 90 9085 90 95 95 100 105 105
100 104 108 112 116 120 124
60 65 75 80 85 90 10075 80 90 95 105 110 12085 95 105 110 120 130 140
100 110 120 130 140 150 160
50 55 60 65 70 70 7565 70 75 80 85 90 9580 85 90 95 105 110 11595 100 105 115 120 130 135
108 116 124 132 140 148 15681 87 93 99 105 111 117
50 55 55 60 60 65 6565 65 70 75 75 80 8575 80 85 90 90 95 10090 95 100 105 110 110 115
105 110 115 120 125 130 13579 83 86 90 94 98 101
50 55 55 60 60 65 6565 65 70 75 75 80 8575 80 85 90 90 95 10090 95 100 105 110 110 115
105 110 115 120 125 130 13579 83 86 90 94 98 101
5x5 by Pound
Page 6
Week 11 Week 1275 8095 100
115 120135 140156 164
65 7085 85
100 105115 120135 140
65 7085 85
100 105115 120135 140
75 80
5x5 by Pound
Page 7
95 100115 120115 120
80 8095 95
110 115128 132
105 110125 135145 155170 180
80 85100 105120 125140 150164 172123 129
70 7085 90
105 105120 125140 145105 109
70 7085 90
105 105120 125140 145105 109
