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

Won't this overtrain your muscles? If I remember correctly Coach said don't train on straight days.
Give time for your muscles to recover. Also, there is a thread that shows the dynamic rows (youtube mo din).

Good luck!

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I am new to this forum and also to the 5x5 program. I am now on week 2 and so far I like the results. I am 37 and have been working out for about 5 years. This program seems to be the one for me.

I have a question on the instructions. I noticed that on Phase I for the Friday workout it says to:

" Bench Press - After maybe 1-2 warmup sets of 3 reps, you will perform 5 sets of 5 reps with approximately 90% of your top 5 weight for Pullups. "

Do 90% of your top 5 for Pullups. Is this a typo and should read 90% of top weight for bench or am I supposed to be doing 90% of my body weight. I am not able to do 5 x 5 yet. I am able to do about 3 per set. What weight should I use then for bench?

hibster5 wrote:

I am new to this forum and also to the 5x5 program. I am now on week 2 and so far I like the results. I am 37 and have been working out for about 5 years. This program seems to be the one for me.

I have a question on the instructions. I noticed that on Phase I for the Friday workout it says to:

" Bench Press - After maybe 1-2 warmup sets of 3 reps, you will perform 5 sets of 5 reps with approximately 90% of your top 5 weight for Pullups. "

Do 90% of your top 5 for Pullups. Is this a typo and should read 90% of top weight for bench or am I supposed to be doing 90% of my body weight. I am not able to do 5 x 5 yet. I am able to do about 3 per set. What weight should I use then for bench?

yes, i think that would be a typo. it would have to be "90% of your top 5 weight for bench press".

which routine can't you do the 5x5 yet? pullups? the primer mentions that it's ok if you can't do 5 yet. it may take some time. like me, i couldn't even do 1 before! at least now i can do 2x5. which is already an achievement for me. Smile

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^^True...True..

But if you are missing on the other exercises like Bench, Squats etc... I think you have to lessen the load and try to hit 5x5. Then slowly progress each week.

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Thanks for the replies.
Yes, it is the pull ups that I can't do 5, YET. I am only able to do about 3 for each set. I am not missing on the other exercises. I can't believe what this program is already doing for my strength. I am on my second week (actually 3rd because I did a pre/warmup week). I have been doing the basic workout programs like 3 sets of 10 on each body part and also doing 3 different types on the same body part. In addition to the "regular routine" I was doing a lot of cardio. Basically I think I was overtraining. I was not even gaining 10 pounds on my bench in a month. With the 5x5 program I have already gained 20 lbs on my bench in 3 weeks, if not more. I look forward to Mondays, Wednesdays and Fridays now, whereas before it was just another work out day (i was working out monday through friday).

Thanks for the replies.
Yes, it is the pull ups that I can't do 5, YET. I am only able to do about 3 for each set. I am not missing on the other exercises. I can't believe what this program is already doing for my strength. I am on my second week (actually 3rd because I did a pre/warmup week). I have been doing the basic workout programs like 3 sets of 10 on each body part and also doing 3 different types on the same body part. In addition to the "regular routine" I was doing a lot of cardio. Basically I think I was overtraining. I was not even gaining 10 pounds on my bench in a month. With the 5x5 program I have already gained 20 lbs on my bench in 3 weeks, if not more. I look forward to Mondays, Wednesdays and Fridays now, whereas before it was just another work out day (i was working out monday through friday).

Great to hear...getting results and teaching people everywhere how to avoid overtraining is what will keep us working out for the rest of our lives. Wink

Feel free to post your testimonies!

There have been quite a few posted on other forums after people have followed this thread, so let's hear the results! Very Happy

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something i noticed, just a suggestion:
format - Weights x reps x sets
I think the convention is:
format - Weights x sets x reps

	baboyako wrote:
	something i noticed, just a suggestion: format - Weights x reps x sets I think the convention is: format - Weights x sets x reps

It really shouldn't matter. Head coach made it clear what his "5x5" meant.

What's important is you understand the underlying purpose of the numbers.

-cassio

We use the Soviet/Eastern Bloc/Bulgarian method of posting our numbers....since most of what I learned came from these guys who immigrated to Chicago when I lived there. The basic 5x5 is an American concept (well at least Coach Starr is American), but Eclipse is a mix of East and West....hence the notation.

The convention to which you are referring is more of the "Western" notation. It's just the way we do things and it's how we educate our members, so we need to be consistant.

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I've missed more than 9000 shots in my career. I've lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot..and missed. I have failed over and over and over again in my life. And that is why..I succeed-Michael Jordan

What's the difference between a dynamic row and a barbell bent over row. I'am the guy from pex having hard time getting in Mad

. I have been googling the word D-Y-N-A-M-I-C R-O-W nothing came up. your you tube demo is too fast for me to comprehend your dynamic row. I know you said that your still looking for a software to render your video I'am not gonna bug you over that. Smile

	Quote:
	There have been quite a few posted on other forums after people have followed this thread, so let's hear the results!

As per Coach's request...

I was apprehensive to do squats beause of my ACL operation a couple of years ago.
I did leg presses instead -- what a sissy -- and other isolation exercises.
During this time as well I have a hard time playing Bball. I had to play 1 pick up game before I can run without a limp. The knees needs some warp up. Jumping sucks...I can barely touch the backboard.

So I came across this forum and started my own 5x5 based on the spreadsheet shared here.
My previous best was around 110 squats, 50 military press, 40 high pulls, 80 bench.
After 3-4 weeks of the 5x5 I felt an increasae in my strength. There was no need for a warm up to run and sprint...and i did this without a limp. I was also starting to jump off my bad leg. I also noticed an increase in my jumping. Now I'm doing tap boards (tapping the board after a lay up) and I am less than an inch to touching the rim.

The next step for me was to enroll at Eclipse and be guided by "real" strength coaches.
I'm on my 3rd week at Eclipse and here's what I have been doing:
180 squats
100 military press
125 high pulls
I'm doing dips (body weight plus a couple of punds added) instead of the bench.

My goal...1) Squat at least 1.5 of my body weight. 2) Touch the rim! 3) 10-15% body fat

Nuff said!

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can you guys clarify what kind of cardio you are against? are you talking about those aerobic classes and treadmill runners only?

what do you guys think of swimming as a form of active recovery and it's benifits or other sports that are similar?

	power_builder wrote:
	can you guys clarify what kind of cardio you are against? are you talking about those aerobic classes and treadmill runners only? what do you guys think of swimming as a form of active recovery and it's benifits or other sports that are similar?

read this thread again and then read my fatloss manual

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