Bill Starr 5x5 Excel Spreadsheet
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.
Hey, does anyone have the bill starr 5x5 excel spreadsheet in metric? Difficult for me to follow the program and progress when it's in pounds as opposed to kilos. Bill Starr: This is a variation of Bill Starr's classic 5x5. Bill is without doubt one of the best strength coaches ever, serving at multiple universities, pro teams – including the Super Bowl 1970 Colts, and holding records in both PL and OL. Bill Starr Intermediate 5x5 This calculator will help you set up a typical Intermediate level strength training program. Enter your highest weight, sets and reps achieved with a given lift. For example if you're transitioning from Starting Strength and your final week you achieved 275x5x3 then you'd enter that.
Bill Starr 5x5 Workout Excel Spreadsheet
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.
The basic premise of the routine is squat/bench three times/week. (Deadlift is only once per week). 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. Aamva driver license barcode. 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. Just do EXACTLY what it says and you’ll see results.
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). At a very minimum, you need to watch the portrait version of the 5×5 spreadsheet breakdown: “5X5 Workout Routine – Madcow 5×5 Spreadsheet – PORTRAIT – Intermediate” NOTE: The first two videos are from my other site DIY Strength Training, that I am no longer updating. Also, be sure to sign up for updates! 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.
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.
Bill Starr 5x5 Excel Spreadsheet
The basic premise of the routine is squat/bench three times/week. (Deadlift is only once per week). 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. Just do EXACTLY what it says and you’ll see results. 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).
At a very minimum, you need to watch the portrait version of the 5×5 spreadsheet breakdown: “5X5 Workout Routine – Madcow 5×5 Spreadsheet – PORTRAIT – Intermediate” NOTE: The first two videos are from my other site DIY Strength Training, that I am no longer updating. Also, be sure to sign up for updates! 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.