T Nation

Bill Starr's 5x5 Experience

I remember reading a post a while back asking if anyone had tried the 5x5 routine, and if it had worked. Well I completed the adv. version over 9 weeks. I set my rep max to 5, and put the weight at a working level. In other words my eyeballs were not coming out of my head by the fourth and fifth rep. I also did not sand bag on the weight either. I was able to complete the entire program without assistance.

My bench increased 25lbs. single rep, dead lift up 45lbs. 3 rep. Squat I am not sure, haven’t pushed that one yet. I can say without a doubt that if someone is just looking to build good ole strength and power. This is a great way to go…

[quote]Razor29 wrote:
I remember reading a post a while back asking if anyone had tried the 5x5 routine, and if it had worked. Well I completed the adv. version over 9 weeks. I set my rep max to 5, and put the weight at a working level. In other words my eyeballs were not coming out of my head by the fourth and fifth rep. I also did not sand bag on the weight either. I was able to complete the entire program without assistance.

My bench increased 25lbs. single rep, dead lift up 45lbs. 3 rep. Squat I am not sure, haven’t pushed that one yet. I can say without a doubt that if someone is just looking to build good ole strength and power. This is a great way to go…[/quote]

A lot of the guys over in the Westside PL’ing thread have been using it to good effect too on their non Max Effort days. Good solid program with decades of history.

I want to try it. Instead of bench I think i’ll go with weighted chin ups/pull ups and push presses. What do you guys think?

I’ve been using this version for several months now:
http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

I don’t use it as an ME day per se,
but as a way to make sure I get enough volume and it’s an easier way to track it. I seem to respond better to a lower intensity/higher volume style of training. During the intensification period I do raise the intensity (in regards to 1RM) and cut the volume back. But the majority of the cycle is spent using the 5x5 and 5x5RM.

Now that my full body sessions have gotten harder, I kept my upperbody work the same and gave myself more days between my lowerbody work. With the help of some great advice, I set my upperbody on the same 7 day training length, and stretched my lowerbody work out over 10 days. This gives me more recovery and not as many full body sessions.

[quote]skidmark wrote:
A lot of the guys over in the Westside PL’ing thread have been using it to good effect too on their non Max Effort days. Good solid program with decades of history.[/quote]

This not only helped me get over some platues, but it helped me understand how much I was actually over training. I highly recommend this program, or any variation of, for anyone who is serious about lifting. It’s great to break the chain of the same old workout month after month. If you are honest with yourself on the weights you choose, then this routine will challange you.