T Nation

Adding Days to Starr 5x5

I’ve been doing starrs 5x5 program for three weeks now and I really like it. It calls for squat, bench, clean 2x a week and squat, press, high pull 1x a week.

On the days when I am not working out I feel lazy. Maybe I can add a day of EDT or something in between because right now it doesn’t feel like enough volume.

Thoughts? comments?

anyone try Starrs 5x5?

Don’t do it. If you have just started then your weights are probably still fairly low, percentage-wise. Just be patient and stay with “the plan”. If you want to do anything, you might try working in a little HIIT on the off days, but as soon as you start to labor in the weight room, back it off.

This program, if done correctly, will pack some serious pounds onto your lifts, and potentially onto your body. I did the intermediate program a little over a year ago when I first started powerlifting and had great progress. But by week 4 and following, I was squatting PR weight every week. It gets intense.

DON’T DO IT.

If you feel lazy mow the lawn or walk your dog.

At the very most you could do is a restorative workout.

I hate to sound offensive but perhaps you are not hitting the heavy day 5x5 (or the 4x5, 1x3, 1x8 if you are doing the linear version) hard enough.

When I use that program, I NEED those days off. I feel you should too. It may take a while getting up to true maxes so you may find you are looking forward to off-days soon enough.

[quote]derek wrote:
I hate to sound offensive but perhaps you are not hitting the heavy day 5x5 (or the 4x5, 1x3, 1x8 if you are doing the linear version) hard enough.

When I use that program, I NEED those days off. I feel you should too. It may take a while getting up to true maxes so you may find you are looking forward to off-days soon enough.[/quote]

I’ve been through this program once, for 12 weeks, and I agree with everyone here.

Like Derek said, if you have set the weights up correctly you will need the days off! I remember the first 4 weeks were relatively easy, after that it got brutal. My last 2 weeks were like going to war! It was worth it, though.

After some consideration I will be adding 2 days to the three day program

I will be doing squats and clean MWF(on wednesday its a high pull)
on T/TH it will be pullups and dips in the same 5x5 with progressive weight increases.

[quote]Hawkson101 wrote:
After some consideration I will be adding 2 days to the three day program

I will be doing squats and clean MWF(on wednesday its a high pull)
on T/TH it will be pullups and dips in the same 5x5 with progressive weight increases.[/quote]

what was the point of asking advice when you have clearly ignored ALL OF IT. Bill starr is one of the primary proponents of all things 5x5, his coaching record is superb.

Yet you want to alter it?
Do as it says to the TEE, add more weight to the bar if necessary. Its only been 2 weeks.

I enjoy the program but its not nearly enough volume. I have done twice daily workouts for about 3 or 4 of the days by repeating the workout. Ifigure that as the program picks up intensity i will drop the second days. for now, it doesn’t seem like enough volume

thank you mick for being supportive however.

i will think about it some more

Quite simply, you are not lifting heavy enough.

Substituting Exercises:

Don’t with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains.

As a rule those people who want to change it don’t know enough to make proper alterations - those who do know enough, don’t have much to change. The guy who is responsible for this program is of the best on the planet at bulking lifters and making people stronger.

from madcows linear 5x5

ill stick to the plan
thanks guys