T Nation

Starr/Pendlay 5x5 Advanced?


#1

Just wondering if anyone here has any experience with Bill Starr's/Glenn Pendlays 5x5 Advanced Program and if they liked it for building mass with a great diet? I kinda dont understand some of the things in the brief .. here is the link Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory my question is when you get to weeks 6-9 and "deload" do you add weight those weeks or do you keep it the same?

he says in it to keep the weights the same for week 5 but doesnt say for weeks 6-9...im going to try the option 1 deload..im pretty much curious how this program works .. ive read the brief several times still not clear


#2

An actual link to click on would have been nice, but anyway…Yes, add weight each week from the 6th to the 9th.

This program uses week 5 (and 6, to an extent) as an active recovery: you do 3x3 with your working 5x5, so week 5 is “rest” (you’ll feel the work out very light), week 6 will be a bit challenging (as you increase the load), weeks 7 to 9 leads you to set a 3RM PR (or close to it).

If you subscribe to www.stronglifts.com (it’s free), you’ll be able to download their Advanced Stronglifts spreasheet, which is nothing more than your Starr/Pendlay. Be a bit conservative on entrering your maxes, and enjoy!


#3

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

stupid login took my long drawn out response.

use the spreadsheet on that page to figure out the 9 week cycle. I’m currently starting week 6 tomorrow. Week 6 isn’t an active recovery as your weights increase. The difference is your volume is cut by almost 2/3rds. I like it so far but I may be the cause of my patella pain.

Use the spreadsheet. I was doing 1x5 before that so my last 1x5 workout I used for my 5rm to calculate tonnage.


#4

darryllicke…the link does not work for some reason


#5

just worked for me. shrug

just google “glenn pendlay 5x5”. should be the first result.