My Very Slightly Modified 5x5 Routine
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    Default My Very Slightly Modified 5x5 Routine

    Hello folks,
    I'm recovering from an injury and I just recently decided to start back on my usual workout routine. I wanted to share this with you guys, because if there is someone who wants to try something new, this is a very efficient program for building strength and mass. If you do decide to try this routine, it is imperative that you read the original description! Here it is: Bill Starr 5x5 - Madcow Intermediate or Linear Version
    Once again, if you want to try this routine, read the article or you will not see the results you desire! This is not the original workout program, although it is about 95% the same it has some very slight modifications that I made because they suit my personal needs.


    A few notes:
    - Percentages (%) indicate percent of 5 rep max.
    - You MUST start with less then your actual 5 rep max and work up to it in 3-4 weeks.
    - The Day 3 triples become the next Day 1 sets of 5.
    - If you modify anything that Bill Star specifically tells you not to modify, you are screwing yourself in the bum with an Olympic bar (no lube used).
    - On Day 3 there is always a 6th set with 75% of your 5 rep max, this is a widow maker set. Do at least 8 reps but if you can do 12 then do 12. On the rest of the lifts don't go past the perscribed number of reps!


    Day 1 (Monday)

    Bench Press:
    50 % x 5
    62.5 % x 5
    75 % x 5
    87.5 % x 5
    100 % x 5

    Squat
    50 % x 5
    62.5 % x 5
    75 % x 5
    87.5 % x 5
    100 % x 5

    BB rows
    60% x 5
    70% x 5
    80% x 5
    90% x 5
    100 % x 5

    Accessory work:
    4 sets of weighted crunches or sit-ups
    2 sets of weighted hyper extensions


    Day 2 (Wednesday)

    Military Press
    70% x 5
    80% x 5
    90% x 5
    100 % x 5

    Deadlift
    62.5% x 5
    75% x 5
    87.5% x 5
    100 % x 5

    Squats
    50 % x 5
    62.5 % x 5
    75 % x 5
    75 % x 5

    Weighted Pull-ups
    Body weight x 5
    50% x 5
    60% x 5
    80% x 5
    100 x 5

    Accessory work:
    2 sets of weighted crunches or sit-ups
    2 sets of DC style calf extensions


    Day 3 (Friday)

    Bench Press:
    50 % x 5
    62.5 % x 5
    75 % x 5
    87.5 % x 5
    102.5 % x 3
    75% x 8-infinity (widow maker set)

    Squat
    50 % x 5
    62.5 % x 5
    75 % x 5
    87.5 % x 5
    102.5 % x 3
    75% x 8-infinity (widow maker set)

    BB rows
    60% x 5
    70% x 5
    80% x 5
    90% x 5
    102.5 % x 3
    75% x 8-infinity (widow maker set)

    Accessory work:
    3 sets of heavy ass weighted dips
    3 sets of skull crushers or JM presses
    3 sets of BB curls
    2 sets of hammer curls


    If you have any questions feel free to ask, comments and opinions are welcome as well.

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      Last edited by Hungarian; 11-16-2009 at 10:04 AM.

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      looks like no joke!!! reminds me of this russian program I dabbled with a while back.


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      I'd be interested in the russian program you speak of, do you have a link?


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      I think I will go back to a modified 5x5 routine I used to do for a while. I want to get back some strength and see if I can make some good progress again.


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      Quote Originally Posted by Hungarian View Post
      Hello folks,
      I'm recovering from an injury and I just recently decided to start back on my usual workout routine. I wanted to share this with you guys, because if there is someone who wants to try something new, this is a very efficient program for building strength and mass. If you do decide to try this routine, it is imperative that you read the original description! Here it is: Bill Starr 5x5 - Madcow Intermediate or Linear Version
      Once again, if you want to try this routine, read the article or you will not see the results you desire! This is not the original workout program, although it is about 95% the same it has some very slight modifications that I made because they suit my personal needs.


      A few notes:
      - Percentages (%) indicate percent of 5 rep max.
      - You MUST start with less then your actual 5 rep max and work up to it in 3-4 weeks.
      - The Day 3 triples become the next Day 1 sets of 5.
      - If you modify anything that Bill Star specifically tells you not to modify, you are screwing yourself in the bum with an Olympic bar (no lube used).
      - On Day 3 there is always a 6th set with 75% of your 5 rep max, this is a widow maker set. Do at least 8 reps but if you can do 12 then do 12. On the rest of the lifts don't go past the perscribed number of reps!


      Day 1 (Monday)

      Bench Press:
      50 % x 5
      62.5 % x 5
      75 % x 5
      87.5 % x 5
      100 % x 5

      Squat
      50 % x 5
      62.5 % x 5
      75 % x 5
      87.5 % x 5
      100 % x 5

      BB rows
      60% x 5
      70% x 5
      80% x 5
      90% x 5
      100 % x 5

      Accessory work:
      4 sets of weighted crunches or sit-ups
      2 sets of weighted hyper extensions


      Day 2 (Wednesday)

      Military Press
      70% x 5
      80% x 5
      90% x 5
      100 % x 5

      Deadlift
      62.5% x 5
      75% x 5
      87.5% x 5
      100 % x 5

      Squats
      50 % x 5
      62.5 % x 5
      75 % x 5
      75 % x 5

      Weighted Pull-ups
      Body weight x 5
      50% x 5
      60% x 5
      80% x 5
      100 x 5

      Accessory work:
      2 sets of weighted crunches or sit-ups
      2 sets of DC style calf extensions


      Day 3 (Friday)

      Bench Press:
      50 % x 5
      62.5 % x 5
      75 % x 5
      87.5 % x 5
      102.5 % x 3
      75% x 8-infinity (widow maker set)

      Squat
      50 % x 5
      62.5 % x 5
      75 % x 5
      87.5 % x 5
      102.5 % x 3
      75% x 8-infinity (widow maker set)

      BB rows
      60% x 5
      70% x 5
      80% x 5
      90% x 5
      102.5 % x 3
      75% x 8-infinity (widow maker set)

      Accessory work:
      3 sets of heavy ass weighted dips
      3 sets of skull crushers or JM presses
      3 sets of BB curls
      2 sets of hammer curls


      If you have any questions feel free to ask, comments and opinions are welcome as well.
      looks fine but shit that's a lot of volume..I prefer lower volume for this old man.

      TELLING IT LIKE IT IS

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      Quote Originally Posted by Hungarian View Post
      I'd be interested in the russian program you speak of, do you have a link?
      give me a day or two to dig it up....


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      Quote Originally Posted by jdigital View Post
      give me a day or two to dig it up....
      Thanks man, I'm surious to see other programs similar to this.


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      Quote Originally Posted by Tough Old Man View Post
      looks fine but shit that's a lot of volume..I prefer lower volume for this old man.
      TOM if you look closely this is a very low volume workout routine.

      On Monday you only do 3 main excercises with only 1 working set each.

      On Wednesday you do 4 main excercises, but only do 3 all out working sets.

      On Friday you do 3 excercises + arms.

      DC training is usually considered the ultimate low volume training method, and even DC has you doing more in one day than this program...


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      the 5x5 program is mainly used for strengh gains isnt it?

      -Your friendly MOD

      -- When The Scale Tells Me I'm Big Enough, I'll Tell The Scale It Is Wrong --

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      IMO progressive strength gains are the key to progressive gains in muscle mass, and since this 5x5 program is excelent for gaining strength it is excelent for gaining mass.


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