looking at your form on bench, you are moving more of a diagonal motion, rather than straight vertical, will limit the amount of weight you push and will put more pressure on your rotator cuffs. Nice form on squats though!
@fangmama63 No. The program very specifically states that all exercises and assistance work be done via the template. Google "madcow bill starr 5x5" for some good info.
monday-bench, squat, dynamic row, wednesday-deadlift, militarypress, pullups, squats, friday-bench, squat, dynamic row on monday you increase bench and row after every set and squats stay the same for each, on friday you do the opposite, on military, deadlift and pullups you stay the same weight each set and the wed squats should be about 80% of the weight from last friday
Yes. The idea is that you start with a low weight as a warmup and work your way up to a max 5 with the weights spread out on the way up. For example, in the squat, you would go 130x5; 170x5; 210x5; 250x5; 280x5. Bill Starr also recommended no more than a 30 pound jump between the 4th and 5th set. After the 5x5, you also would drop the weight by 50 pounds for a backoff set of 8.
@Nik2555 You should. I've always started with just body squats for 1-3 sets, then an empty bar for 2-3 sets to help my shoulders relax then move into the assigned weight.
Bill Starr is the man. I grew up using his programs as well as BFS. I recently found out that they have "crossfit football." it looks ok, but if you want to get strong for your upcoming season, stick with the basics: 5x5s, sprints, stretching.
@sub7design not so, ppl use cumulative fatigue training where u use the same weight 4 each set in this 5x5 format, others use the 1s 2-3 sets as warm ups & max out on the last 2-3 sets of 5 with a fixed weight, fact is 5x5 is merely a set and rep scheme, how u use it is a matter of choice, as long as u keep the poundages on the bar increasing then you know your being progressive in your training and on the right path. I reached my highest bodyweight & strength levels using a routine of 5x5.
Yeah Starting Strength ironed out so many tiny form problems for me from bar positioning to stance that Ive added on alot of weight to my max. Great book.
why dont we have a gym like that with a goooood taste of music..
Randomskateboard 9 months ago
bill star/madcow 5x5 ftw!
djsonicc 10 months ago
one reason i love this madcow 5x5 is that the way its set up really gives you time to properly get your form spot on before it starts getting heaVy..
because you're supposed to start below and you get the warm up sets, it really does get your shit sorted.
TurKdiRty 1 year ago
looking at your form on bench, you are moving more of a diagonal motion, rather than straight vertical, will limit the amount of weight you push and will put more pressure on your rotator cuffs. Nice form on squats though!
oldschoolrocker1337 1 year ago
your form on bench needs to be more explosive
dbol90 2 years ago
in these 5x5 programs is it ok to supplement with additional lifts?
fangmama63 2 years ago
From MadCow 5x5:
"Don't fuck with this."
sorry haha
hunisbeast 2 years ago
@fangmama63 bill starr says no on his website.
wohs145 1 year ago
@fangmama63 No. The program very specifically states that all exercises and assistance work be done via the template. Google "madcow bill starr 5x5" for some good info.
assholewithteeth 1 year ago
I must say your form for the first couple of sets is exellent
fataslin 2 years ago
What is the basic template of 5x5? I don't get it. So, you crank the weight up each set?
Polarcupcheck 2 years ago
monday-bench, squat, dynamic row, wednesday-deadlift, militarypress, pullups, squats, friday-bench, squat, dynamic row on monday you increase bench and row after every set and squats stay the same for each, on friday you do the opposite, on military, deadlift and pullups you stay the same weight each set and the wed squats should be about 80% of the weight from last friday
Warsheeper 2 years ago
I think I finally understood it. I've wondered how using the same weight for 5x5 would work vs. Bill Starr
Polarcupcheck 2 years ago
no problem man
Warsheeper 2 years ago
Yes. The idea is that you start with a low weight as a warmup and work your way up to a max 5 with the weights spread out on the way up. For example, in the squat, you would go 130x5; 170x5; 210x5; 250x5; 280x5. Bill Starr also recommended no more than a 30 pound jump between the 4th and 5th set. After the 5x5, you also would drop the weight by 50 pounds for a backoff set of 8.
bill6152008 2 years ago
so u dont warm up prior to this?
Nik2555 2 years ago
@Nik2555 You should. I've always started with just body squats for 1-3 sets, then an empty bar for 2-3 sets to help my shoulders relax then move into the assigned weight.
assholewithteeth 1 year ago
Nice vid bro, I got a question, when you add up how much weight there is, do you include the bar weight?
bigjoe454 2 years ago
Bill Starr is the man. I grew up using his programs as well as BFS. I recently found out that they have "crossfit football." it looks ok, but if you want to get strong for your upcoming season, stick with the basics: 5x5s, sprints, stretching.
rockad1054 2 years ago
not trying to bash or anything but you have a very little arch on bench, and grip is too wide.
300Spartans1 2 years ago
you are meant to use the same weight for 5x5
julzbra1 2 years ago
not nessesarily
Evanator1 2 years ago 3
@Evanator1 Do you add weight to every set?
saywattony 1 month ago
Not for Bill Starr's 5x5 you're not.
AidenBloodaxe 2 years ago
@julzbra1 Not with the "Bill Starr version"
assholewithteeth 1 year ago
@julzbra1 madcow 5x5 pow.
TurKdiRty 1 year ago
@julzbra1 Just about every variation of Bill Starr's 5x5 program uses ramping to a top set of 5, NOT the same weight for all 5 sets.
sub7design 11 months ago
@sub7design not so, ppl use cumulative fatigue training where u use the same weight 4 each set in this 5x5 format, others use the 1s 2-3 sets as warm ups & max out on the last 2-3 sets of 5 with a fixed weight, fact is 5x5 is merely a set and rep scheme, how u use it is a matter of choice, as long as u keep the poundages on the bar increasing then you know your being progressive in your training and on the right path. I reached my highest bodyweight & strength levels using a routine of 5x5.
mrkungfu8 1 month ago
looks good, you might want to sit back more with squats, it'll make hitting depth a lot easier
goosefrabbas 2 years ago
Yeah Starting Strength ironed out so many tiny form problems for me from bar positioning to stance that Ive added on alot of weight to my max. Great book.
benreturns 2 years ago
nice form mate. Have you been reading Rippetoes stuff by any chance?
benreturns 2 years ago 3