Bill Starr 5x5 Primer - How to create your own 5x5 program

j-man wrote:

	Quote:
	Keep in mind, however, that you'll probably need to adjust these numbers based on your own training experience, fiber type, body type, etc.

sir how do we exactly know our fiber type? are we talking about muscle fiber types? how do you know which muscle fiber type is dominant in your body?

At your level of experience, fiber type will not be a concern. As you progress, you'll need an experienced strength coach to assess you for continued progress. As I always say, we can help you online, but only to a point. After that, you'll need professional help (and in person) to continue your gains.

Assessing fiber type is usually apparent based on how many reps you can do at 85% of your 1RM for exampe. If you are a "slow twitch" guy, you can probably do 10 reps. If you are a "fast twitch" guy, you can probably only do 5 reps.

Assessing fiber type is also apparent based on vertical jump height. If you are a fast-twitch you can jump naturally high. Slow twitch guys cannot jump nearly as high. Again, your program must be adjusted based on many different measurements.

what are high pulls? and what kind of deadlifts do you recommend, stiffleg or bent knees? ill be starting the 5x5 tmorrow (monday).
If you do open up a gym in Makati do let me know!!
thanks EG and Oly. ill stick with your program for 6 weeks religiously.

Here's a site where you can find a video of a HIGH PULL being executed.
However you'll notice that the weights are being dropped here.
Unless you have the same equipment I suggest you don't drop the weights Very Happy

http://www.exrx.net/Lists/PowerExercises.html

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	jeyps11_c wrote:
	Here's a site where you can find a video of a HIGH PULL being executed. However you'll notice that the weights are being dropped here. Unless you have the same equipment I suggest you don't drop the weights http://www.exrx.net/Lists/PowerExercises.html

That's how we performed it in in the utube video. It's the last lift we demonstrated. Our link is earlier in this thread...and as you can see, we dropped the weights also Very Happy

Coach,

Question on the Power Clean lift. Do you:
1. Immediately spring back up after catching the weight on a half squat OR
2. Pause for a second or two before going back on a standing position?

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	jeyps11_c wrote:
	Coach, Question on the Power Clean lift. Do you: 1. Immediately spring back up after catching the weight on a half squat OR 2. Pause for a second or two before going back on a standing position?

Once you catch the weight in the half/quarter squat, you'll immediately spring back to the fully standing position. This is the "plyo-like" effect of the power clean. Catching the weight in the quarter squat will eccentrically load the posterior chain, and snapping up to the top will improve your hip rotation efficiency which is essential to jumping.

Thanks.

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I'm curious as to why for phase two the 5x5 switches to a 3x3.

Just curious-

You are now training in a lower rep range to maximize your strength gain after a foundation in the 5x5 which is more volume based. This 4 weeks is actually 2-3 weeks that is a typical microcycle. In other words, the last 2-3 weeks of the 4 weeks of the 3x3 is where you load the weights again and attempt personal records. Your muscles and nervous system are primed for a few weeks of new records/growth.

What is a good workout plan after the 5x5? A lot of people say that you should change your routine every so often so that your muscles doesn't get used to your routine and load that you lift.

Hope coach and the other gurus out there can give some help on trying to furher improve strength and jumping.

Very Happy

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You would probably want to do a GVT or EDT style workout for 6-8 weeks before attempting another 5x5. This is outlined in the primer...just read through the thread again to find it. In other words, do the GVT and then switch back to a 5x5.

Also, this is where we'd hope you show a little "love" and join our facility for even 1-2 workouts per week with us and then another at a gym closer to your place if need be. As you know, you are getting far more than what you're paying for with respect to guidance/performance gains ratio Wink

At least then your mind would be at ease in that you'd continue to be personally assessed and advised for furter progress.

Thinking about what you've said coach is there a daily rate at Eclipse?

Don't get me wrong coach I have all the intention in the world of joining Eclipse. I just have a hard time balancing gym (with the loaction), my work and it's sched and spending quality time with my family.

Anyways, back to the point that you raised...I definitely can do Saturday mornings and holidays at Eclipse. If I leavel early then I won't be worrying much about traffic plus I love working out in the morning.

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Just browsed through the other thread and the rate that is most applicable for me would be the SPECIAL OFF-PEAK since it's the cheapest Very Happy

Since I only get to go every Saturday (and Holidays) I think this is jsut right but the good thing about it is that every Saturday you guys offer unlimited right?? (the Sepcial Off Peak doesn't apply)

I'll drop by if not this Saturday next Tuesday (Holiday) to officially sign up with Eclipse Very Happy

_________________
POWER doesn't corrupt people.
POWER reveals who we really are.

jeyps11_c wrote:

Just browsed through the other thread and the rate that is most applicable for me would be the SPECIAL OFF-PEAK since it's the cheapest Very Happy

Since I only get to go every Saturday (and Holidays) I think this is jsut right but the good thing about it is that every Saturday you guys offer unlimited right?? (the Sepcial Off Peak doesn't apply)

I'll drop by if not this Saturday next Tuesday (Holiday) to officially sign up with Eclipse Very Happy

For weekend warrior rates, i know its 800 but I believe once you get into the system, you'll start going on a more regular basis

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Hey coach,

I've now read the program, and it looks like something that I should definitly incorporate into my training routine.

Unfortunately, my school gym is only open mon-thurs (very stupid). I know that I cant get the full advantage of the program with this arrangement, but would it be a possibility to have the following workout plan?

monday:
bench
squat
dynamic rows

tuesday:
military press
deadlift

wednesday:
squat (light exercise because thursday/monday will be the "main" squat workout days)
pull up

thursday:
bench
squat
dynamic rows

I wrestle on the school team, so wrestling strength/conditioning is my main concern.

Also, could you give me some pointers on dynamic rows?

Any help is greatly appreciated.