Okay I need a bit of help, I’ve been doing Bill Starr’s 5x5 Linear Version for Intermediate Lifters for about two months, and my strength and size has been going up ever since. But there are a few things I’m not sure of.
Okay first, when I stall on most of the lifts and I don’t feel I can make anymore progression, I should stick with the same program and change the set/rep scheme like 10 x 3 and 7 x 4, and also change some of the exercises, like taking away shoulder press and replacing it with incline BB bench press. Is that right?
Okay second, I don’t feel like I’m doing enough only doing 3 days a week I recover quick, and wanted to know if I added a forth day, so I would be doing four days a week and just do say,
Deadlift 7 x 4 (ramping weight
Pull-ups 5 x 5 (ramping weight)
Shoulder press 8 x 4 (ramping weight)
Seated row 4 x 8
shrugs not sure of best set/reps for this exercise.
So is that okay? I know that there are no leg exercises but I don’t need anymore leg work with all the squats my legs have got maybe too big.
Okay first, when I stall on most of the lifts and I don’t feel I can make anymore progression, I should stick with the same program and change the set/rep scheme like 10 x 3 and 7 x 4, and also change some of the exercises, like taking away shoulder press and replacing it with incline BB bench press. Is that right? [quote]
I’ve done this program a couple times myself. Some people swear by it as their only program, but a lot of guys I know (including conjugate devotees) only like to use this in the off season for a cycle or two. If done correctly with accurate weight progressions it can give some great strength and size gains as you’ve found.
[quote]
Okay second, I don’t feel like I’m doing enough only doing 3 days a week I recover quick, and wanted to know if I added a forth day, so I would be doing four days a week and just do say,
Deadlift 7 x 4 (ramping weight
Pull-ups 5 x 5 (ramping weight)
Shoulder press 8 x 4 (ramping weight)
Seated row 4 x 8
shrugs not sure of best set/reps for this exercise. [quote]
I think it’s great that you don’t feel like you’re doing enough. I know when I did it there were days when all I got through were the main lifts and no ancillaries. Are you sure your weight progressions are accurate? I personally wouldn’t venture into the 4 days with this.
In all, I’d say after going through this once (or twice) you’re ready to do something different for a while. If you like the 4 day a week idea, look toward a westside template where you are doing 2 days of Max effort (1 bench, 1 leg) and 2 days of Dynamic Effort. Then after a while, jump back to the 5X5 as needed.
Where on Earth did you get those set/rep parameters? It looks good overall, but with that kind of volume and intensity you may not be able to recover sufficiently. If you can handle that kind of overall work in addition to Starr’s 5 x 5, all the power to you. But I would opt for 4x6-8 for one pair of upper body exercises and 3 x 8-12 for another.