Hey guys I got the program but just need some help. It states for Monday that I do
Squat 5x5
Bench 5x5
Row 5x5
Wensday .
Squat 5x5
Incline Bench 5x5
DeadLift 5x5
+assisted
Friday
Squat 5x5
Bench 5x5
Row 5x5
Is that correct? and every Monday ill increase the weight 5 pounds? I think it said 2.5 but I dont know how id do that considering my plates are 2.5s but on each side its 5 pounds.
It’s partly right. What you’re missing is the weight-ramping days.
5x5 means 5 sets of 5 reps with a constant weight (e.g. 225lbs)
5x1 means 5 sets of 5 reps with the weights increasing to a max set of 5 (e.g. 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 5)
The set up should be something like this:
Squat 5x5
Bench 5x1
Row 5x5
Wensday .
Squat 5x5 (15-30% less than Monday’s 5x5 squat weight)
Incline Bench 5x5
DeadLift 5x5
+assisted
Friday
Squat 5x1
Bench 5x5
Row 5x1
For increasing the weights what you do is:
Try each week on increasing your Max set of 5
reps for the 5x1. For the 5x5, only increasing the weight if you can do a full 5x5 with it.
The reason they have the 5x1 and 5x5 alternating is so you don’t get burnt out from 5x5s.
Alright thank you everything makes sense now. I iwll be starting this program in a few weeks thank you.
Bill Starr wrote a book called STRONGEST SHALL SURVIVE, football training book, a little outdated but a solid read, you oughta look into reading this STARR is a solid “old school” guy, i have seen many do well on 5x5 BTW