Bill Starr 5x5 Excel Spreadsheet
Bill Starr 5x5. Linear Version for. One of the many flavors of Bill Starr's 5x5. You will obviously need Microsoft Excel or a compatible spreadsheet program to.
Download modogenie. The download links for excel templates in the program descriptions aren't up yet so be patient (they are both complete) but these descriptions are at least a ton more clear than they were before (albeit simple program are now multi-page endeavors to make them comprehensive and alleviate as many questions and anxieties as possible). I'll figure out a beginner program next and get the excel files hosted for download. Had to pull down the sample template I added yesterday. The excel file is 129kb and the static cut paste is almost 350kb on a web page.
This makes week 4 a personal record in reality. Essentially, being more conservative with the bench is better especially if you are one of those die hard benchpress worshippers. In regards to the squatting or frequency, if you haven't squatted at all, or don't squat full range or haven't done much before it can be an issue particularly if you have enough training to move some weight. Most people haven't had a problem but particular to the squats a few people have wound up with overuse issues. It's not that people can't squat 3x per week - anyone can. It's a matter of conditioning someone to be able to do it at the volume and intensities that this program calls for and acclimating to it immediately.
Bill Starr 5x5 Excel
Anyway, it’s a progression not a static cookie cutter although we have to start somewhere which is why I’ve drawn it up the way I have. I’ve tried my best to cover that as have others but still people get attached. As a lifter progressed workload will be expanded and obviously you can’t just keep hammering the same thing again and again. The programming interview from Pendlay and Rippetoe here (link is dead) can probably provide more insight and they have a book coming out with Lon Kilgore called Practical Periodization (available early 2006) that is intended to cover multiyear training plans and development. If you've just randomly come to this topic or been provided a link - there is a large amount of information here: CAUTION - READ THIS: if you are going to devote hours and hours over weeks and weeks to a program, please take 10-15 minutes to actually read this page and understand it. That's a retarded method of saving time.
Cardio is fine - interval training is the best for this I'll just throw out. If this is just too much mental strain, take solace in the fact that it's just a few weeks, you'll gain a ton of muscle and strength and then you can spend the next 4 weeks adding the minute detail to refine the gained mass (like most care anyway - I have yet to meet a guy on this board who will trade 20lbs of muscle for a bit of added detail somewhere).
It's so critical to learn the lifts correctly and get started on a good program (i.e. Not what one typically finds on bodybuilding sites). Rippetoe is the man at coaching beginners and putting muscle on them with 30-40lbs in 4-6 months being quite normal. The book will handle teaching you all the lifts. It's written for coaches and no, given what I see in commercial gyms, the internet and Joe Schmoe at your local gym are not capable of instructing you properly - they will screw you up and make you look like a moron or possibly get you hurt. On top of that the book covers everything to get you set up on a program that is time proven as one of if not the best beginner programs available.
Maybe change some variables (i.e. Use 3x10) and/or some assistance lifts (front squat on Wed, lockouts instead of overhead). I will also note that weight gain can be considered a tail wind to the progression. Meaning, you will have an easier time getting stronger and making a longer progression if you are eating enough to drive bodyweight upward during the program (i.e. Also known as bulking or trying to add muscle, see ). This does not however mean that you should start heavier simply because you are planning to gain weight. The effect is typically not that strong and this is the best way to blow this program up - always better to take more time than less.
It's important to keep in mind that this program is a snapshot, training changes with time, you don't do it forever, to get a better idea on how training changes over time I'd encourage people to read this interview (link is dead) from Glenn Pendlay and Mark Rippetoe on programming. This program is based on weekly linear progress. You take your current 5 rep maxes (5RM) and work up to them systematically by increasing weights in steady increments over 3-4 weeks. You then hit your current 5RM on lifts and continue these incremental increases week to week which pushes you further and further out making new personal records (PRs) every week until you stall on the majority of your lifts. If you miss reps, keep the weight constant the next week and don't move it up until you get all 5x5.
Meaning, you will have an easier time getting stronger and making a longer progression if you are eating enough to drive bodyweight upward during the program (i.e. Also known as bulking or trying to add muscle, see ). This does not however mean that you should start heavier simply because you are planning to gain weight.
Things like a different bench press or barbell diameter can throw your day off. • Make sure you check your grip widths, some barbell rings are marked differently than others. History Named after Bill Starr, this workout routines popularity stretches back in time over 30 years coming from Glenn Pendlay, Mark Rippetoe, and of course Bill Starr. Over the years its popularity has increased through the internet.
When I found the Madcow 5×5 workout spreadsheet based on Bill Starr’s Intermediate 5×5 routine, I wasn’t even thinking about “strength gains”. I just wanted to get bigger (because I’ve been around 175lbs forever and really wanted to hit 190 or 200). Now I look forward to out lifting guys that are a lot bigger than me. I’m truly glad I found it and it, and I credit this routine with setting the base for the first time I pulled 500lbs. (Next is 600lbs)! The 5×5 workout is just that 5 sets of 5 repetitions using compound movements almost exclusively. There is some assistance (isolation) work which is good to include, but one of the big goals I’ve found with the intermediate 5×5 is getting more time under the bar so when you move on to more advanced routines you don’t look like those tools in the gym that throw on a ton of weight in the squat rack and then do a 1/4 squat with knees buckling and a myriad of other form flaws.
I have no idea how many thousands of people have downloaded previous versions of these spreadsheets, and now I have no way to notify them that there are new versions available. Portrait Version Total Time: ~7min Landscape Version Total Time: ~2min Updated Version Total Time: ~3min.
Most people won't have a problem but really, at week 4 you are expected to do the 5RM and do about 20 reps at varying weights beforehand. This makes week 4 a personal record in reality. Essentially, being more conservative with the bench is better especially if you are one of those die hard benchpress worshippers. In regards to the squatting or frequency, if you haven't squatted at all, or don't squat full range or haven't done much before it can be an issue particularly if you have enough training to move some weight. Most people haven't had a problem but particular to the squats a few people have wound up with overuse issues. It's not that people can't squat 3x per week - anyone can.
It's a matter of conditioning someone to be able to do it at the volume and intensities that this program calls for and acclimating to it immediately. Just like walking 2 miles a day, anyone can do it but if you sit on the couch and your movement is limited to 100 yards per day to get the mail and feed yourself - well it might take some time to build up. Most importantly, if you start to get these issues (and not muscle soreness) but a chronic aching and soreness in the joints/tendons/muscles etc.you need to back off and not keep pushing. That doesn't mean you get a little sore in week 1 and quit, this will take a few weeks but once this type of thing shows up don't just keep pushing.
-Added some links to new diet writeup. -Added link to Excel Viewer -Added link to Microloading page -New Version of Program Template v0.3, changed some links and added info about program length -Added Comparison link in title navigation bar for 5x5 Programs -Fixed the chart again, apparently Excel is more free than I though with text and extrapolating a series.
When the majority of the lifts are stalling, reset the whole program and build back up to PRs over 4 weeks. Maybe change some variables (i.e.
In the beginning, stick with the template 5×5 workout. You’ll thank yourself, I know from experience.
Let’s say it takes 2 minutes for you to recover between sets. By all means take them. You should always listen to your body when you are doing the rest time because it knows best what it’s good for you. It’s like a biological auto-regulation system which should be listened, and even improved. Imagine yourself doing this program for a long time and you notice that something slows down your strength gains.
Recently I got lots of e-mails on. All of the people wanted me to analyze their programs and say what I think about them. Some of them even wanted me to try their program. I try to answer all of my e-mails. But I get really bored to write the same thing over and over again.
So if you are dropping bodyweight, you probably want think about starting lower because your 5RM estimates won't be accurate as your bodyweight changes and to get a reasonable shot at progression you don't want to be starting too high (that said, the less experienced the lifter they might have enough tailwind from their junior amount of experience to override a fair degree of headwind from bodyweight dropping).: This is basically increasing your weight set to set like warming up. If your top set of 5 is 315, you might go 135, 185, 225, 275, and then 315 all for 5 reps. There are several reasons for this, you are warming up, getting a lot of practice and really groove the coordination of the lifts, and contributing to workload without raising it so high that fatigue overcomes you and you overtrain. If you do 315 for all 5 sets, workload is a lot higher and doing that a couple of times a week ensures that you won't last long on this program. Typically jumps can be somewhere between 10-15% per set based on your top set (or 12.5% and round up or down). An easy way to figure this is to find out what 10% and 15% are for your top set and then track backwards into the other sets using the variance to round or help it make sense. Example: Your top set is 100lbs 10% is 10lbs and 15% is 15lbs Your 5th set is 100x5, 4th is 90x5, 3rd is 80x5, 2nd is 70x5, and 1st is 60x5 These are the minimum jumps of 10%, the math doesn't always look this neat but using 12.5% isn't as intuitively easy to see for explaining this.
Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains. As a rule those people who want to change it don't know enough to make proper alterations - those who do know enough, don't have much to change. The guy who is responsible for this program is of the best on the planet at bulking lifters and making people stronger. It's kind of like Sesame Street's Elmo offering neurosurgery advice at NYU.
This is not a 8-9-10 week program. The 9 week example in the excel file is just showing you how the progression is being made. You can use this program for as long as you are progressing.
After you’ve been on it for a while you can start playing with it. In the beginning, stick with the template 5×5 workout. You’ll thank yourself, I know from experience. Recently I cleaned up the spreadsheets even more and moved them from DIY Strength Training to Violent Zen™. (Links are below). I don’t go into any detail on how to implement the 5×5 workout in these videos because Madcow’s info covers it very well and there is a ton of other info online too. (HOWEVER, in the future I may put a video together).
Instead of Bent Rows substitute Power Cleans. Rather than Deads substitute High Pulls. That’s a quick and dirty way of handling this without much disruption. Substituting Exercises: Don't fuck with this.
Hell just print it out and leave it in the bathroom. Within a couple days, you'll have it finished and you will be so much further ahead than so many others. Also, please make sure to read the section below - don't be a nimrod. Before beginning it is useful to know your 1 rep maxes or more ideally your real 5 rep max in each lift (there is a table and calculator in the TOC). If you don't know this - it might be useful to test your lifts first or start light and allow for some flexibility in the weekly planning.
Before beginning it’s useful to know your real 5 rep max in each lift. If you don’t know, it might be useful to test your lifts first or start light. The whole key is not getting under the bar once with heavy weight, but getting under it frequently and systematically increasing the weight, starting within your limits and slowly expanding.
An easy way to figure this is to find out what 10% and 15% are for your top set and then track backwards into the other sets using the variance to round or help it make sense. Example: Your top set is 100lbs 10% is 10lbs and 15% is 15lbs Your 5th set is 100x5, 4th is 90x5, 3rd is 80x5, 2nd is 70x5, and 1st is 60x5 These are the minimum jumps of 10%, the math doesn't always look this neat but using 12.5% isn't as intuitively easy to see for explaining this. Make sure this makes sense and you aren't so strong as to make the jumps ridiculous at 10-15%. But keep in mind, going 200, 205, 210, 215, and 220 is a lot closer to 220 for 5x5 and that's too much on this kind of frequency, it will fatigue you a lot faster (i.e. Prevent you from progressing) and hurt your ability to get as much as possible with your top set. *Note: for the math inclined you probably realized that when moving up in weight you are taking 2.5% of the current weight but when I have you set up the initial weeks moving backward you are taking 2.5% off the forward week which is a slightly larger number than moving in the other direction. So if you want to really be exact, you can work it out the other way but the math is harder.
I also included very detailed Sample Template with weights [UPDATE - 11/29 had to take the template down, was overloading my bandwidth - I'll have an Excel file (1/3 the size of static html amazingly) up soon]. Hopefully in the next few days I'll have downloadable excel files to serve as guidance (the template is taken from the file). These won't be 'plug and play' forever but it will likely help people who are just starting out get setup with something that makes sense. Right now I have Excel files for both the linear and periodized materially finished. I'll rewrite the linear description, post the excel files, and then get to work on a beginner program. Shouldn't be too terrible. 11/2/2005 Okay, it's coming along but I'm waiting on some stuff.
Rather than Deads substitute High Pulls. That’s a quick and dirty way of handling this without much disruption. 
Substituting Exercises: Don't fuck with this.
Or the volume will be too much to recover from? Your opinion and advice will be greatly appreciated.
Program Week Lift for 5 Reps Percentage Increase Over Current Personal Record 4 200 0.00% 5 205 2.50% 6 210 5.06% 7 215 7.69% 8 221 10.38% 9 226 13.14% 10 232 15.97% 11 238 18.87% 12 244 21.84% 13 250 24.89% 14 256 28.01% 15 262 31.21% Although given the chart and what I've said elsewhere on this page it should be obvious, I will clarify the point that this is not a 9 week program (I think some people have downloaded only the spreadsheet rather than reading since I figured 9 weeks of calculations was enough to get the idea - not much I can do about that). You continue until it stops working.
This weight training routine is easy to understand and illustrates the importance of making systematic progression to drive size and strength gains. I suggest you read for a better understanding of how weight training works to make you bigger and stronger. This is only one version of Bill Starr’s 5×5 workouts and is designed for the intermediate lifter. It’s important to keep in mind that training needs change with time. If you follow any routine blindly without paying attention to your body, you’ll end up stalling out.
He started publishing this madcow 5×5 workout routine on a well known free hosting platform named geocities but his website disappeared in October 2009 after a good 5 years of being up. After you will learn everything about this method of training, if you are familiar with, you will see that they are very similar. The Madcow 5×5 is mainly tailored for intermediate users who have the feeling of the weights and also possess at least 6 months of training under their belt.
Over the years its popularity has increased through the internet.
Coming to OL relatively late he still managed to snatch 170 kilos (375lbs), cleaned 210kilos (463lbs), push pressed 200 kilos (440lbs), and military pressed within a few pounds of 400 on multiple occasions. You can learn more about him in his interview (link is dead).
Bill Starr 5x5 Excel Spreadsheet
I hope I’ll do a good job in explaining every aspect of this training program. This is the exact program you will be following for the next weeks/months: The only thing you will do on this program is to take your current 5 repetition maxes and try to get them higher by increasing the weight that you are lifting, in a steady manner over the upcoming weeks.
Bill Starr 5x5 Calculator
That's okay but if you keep pushing and wind up with serious tendonitis it can take a while to resolve itself. Not worth it. This was covered on the under the second topic but obviously people don't read everything so it's here too (and I assume some won't bother reading this either but you reap what you sow).
Also, the original Bill Starr program used power cleans. (Madcow recommends using bent over barbell rows if you don’t know how to do power cleans. I’ve done both at different times but typically used bent over barbell rows). Another thing about the 5×5 workout is that you increase your weight every week. It’s not always increased a lot, but usually around 5lbs for upper body and 10lbs for lower. There are percentage calculations you can use, and Madcow actually created a great spreadsheet (that I improved on with formatting, printing, etc), and that’s a great place to start for newbies. It breaks down to this: • Monday: Squat/Bent over barbell rows/Bench • Wednesday: Light Squat/Incline Bench/Deadlift (I prefer doing incline dumbell bench) • Friday: Squat/Bent over barbell rows/Bench Finally, PAY ATTENTION I completely agree with the Madcow DO NOT SCREW WITH THIS WORKOUT.
Signup to my daily email tips to get the spreadsheet. Remember starting too light is better than too heavy – let it be easy the first weeks, focus on technique and speed, and only aim to break PRs starting week 4. For more information, read Madcow’s original guide. Madcow Success Stories. First StrongLifts Member James G. (42y, USA) who did Madcow for 5 months. James Deadlifts 520lb today. •: 285lb to 350lb (+65lb) •: 315lb to 455lb (+140lb) •: 225lb to 315lb (+90lb) Next StrongLifts Member Vlad (39y, Denmark), one of my ex-private clients who did Madcow for 20 weeks after 6 months of SL5x5.