Is the madcow link the correct program? The geocities Bill Starrs intermediate?
Ill list it all in my journal sorry for hijacking this thread. Ill edit this post and add some links at a later date. Or get a mod to delete this.
Basic 5x5 layout. Is this right:
5x5 Training
This type of training was popularized by Bill Starr in his book "Strongest Shall Survive." The book is out of print now, but you can find it if you look around on the web.
My first strength training routine used the 5x5 system. It works well for beginner and intermediate lifters. Advanced lifters will require more variety, will want to lift heavier weights, and will want to use cycling in their training. Thus, advanced lifters should look at my non-linear periodization routine.
The idea behind this routine is to perform 5x5 (5 sets of 5 reps) on the primary lifts (squats, deadlifts, bench, power cleans, etc). This does not include warm up sets, just working sets. Thus, there are many ways of accomplishing the 5 sets of 5. For example, consider the following sets for squat.
135xWarmup
205x5
255x5
295x5 (first working set, say around 70% of one-rep max)
315x5
335x5/2 (2sets of 5 reps at top working weight)
315x5 (one back-off set)
One can perform more or less sets at the top weight, but the scheme I've outlined is generally a good one.
The routine calls for cycling each week such that you have a light, medium and heavy workout every week. In addition you will see that I have a squatting, pushing and pulling exercise on each day, plus ab work.
Mon (heavy): squat 5x5, deadlift 5x5, bench press 5x5, abs
Wed (light): squat 5x5 (top set should be 80% of Mon weight), pull-ups or pull-downs 5x5, military presses 5x5, abs
Fri (medium): squat 5x5 (top set should be 90% of Mon weight), rowing movement 5x5, incline press 5x5, abs
The routine is simple, and has a substantial amount of volume, which can be great for working on technique
<message edited by JWR on 24 March 2006 22:15>