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Bill Starrs 5x5

Hey guys I got the program but just need some help. It states for Monday that I do

Squat 5x5

Bench 5x5

Row 5x5

  • the assisted work 5x5

Wensday .

Squat 5x5

Incline Bench 5x5

DeadLift 5x5

+assisted

Friday

Squat 5x5

Bench 5x5

Row 5x5

  • assited!

Is that correct? and every Monday ill increase the weight 5 pounds? I think it said 2.5 but I dont know how id do that considering my plates are 2.5s but on each side its 5 pounds.

It’s partly right. What you’re missing is the weight-ramping days.

5x5 means 5 sets of 5 reps with a constant weight (e.g. 225lbs)

5x1 means 5 sets of 5 reps with the weights increasing to a max set of 5 (e.g. 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 5)

The set up should be something like this:

Squat 5x5

Bench 5x1

Row 5x5

  • the assisted work 5x5

Wensday .

Squat 5x5 (15-30% less than Monday’s 5x5 squat weight)

Incline Bench 5x5

DeadLift 5x5

+assisted

Friday

Squat 5x1

Bench 5x5

Row 5x1

  • assited!

For increasing the weights what you do is:

Try each week on increasing your Max set of 5
reps for the 5x1. For the 5x5, only increasing the weight if you can do a full 5x5 with it.

The reason they have the 5x1 and 5x5 alternating is so you don’t get burnt out from 5x5s.

Alright thank you everything makes sense now. I iwll be starting this program in a few weeks thank you.

Bill Starr wrote a book called STRONGEST SHALL SURVIVE, football training book, a little outdated but a solid read, you oughta look into reading this STARR is a solid “old school” guy, i have seen many do well on 5x5 BTW