Madcow – Bill Star 5 x 5 Lifting Program – The Original 5 x 5
I want to add this to to the website as the info seems to be lost from the internet. For those looking to add strength & muscle this is the best program for it. A long time ago I took some information for the Madcow website and have now made it available below.
I wish I took the dual factor advanced program and deloading information with it as well.
The madcow 5 x 5 intermediate program spreadsheet can be downloaded here. 5x5_intermediate_v0.2 madcow
The Madcow 5 x 5 is a simplified version of Bill Star’s strength training program using basic bar bell lifts focusing on linear progression adding weight to the bar each week.
Don’t let the term “beginner” program fool you, it is a tough program with heavy loading that will bring your CNS to failure. It is not uncommon to add 100+ pounds to your bench press & Squat on this.
The first 4 week’s are easy but should be followed to a “t”. Do not miss a work out, do not add any extra work. Keep the program going until you can not add any more weight to the bar.
Friday’s triple sets you up for a lift of 5 on Monday. This is key.
Rest is extremely important, while on this program.
The Lift’s
Squat – Full ass to the grass squat. Use a weight you are able to go all the way down, 1/4 squat’s don’t do shit for you.
Bench – Same as the squat, go all the way down to your chest, slight pause and up all the way. don’t cheat yourself by not using the full range of motion.
Bent Over Rows – Bent over with the weight rested on the ground. Keep your back 90deg tot he floor, pull up hard and explosive. let the weight fall to the ground. The goal is to lift as much weight as possible. “the negative” is a bunch of bull shit and prevents you from adding more weight to the bar.
Deadlift – Again, consider each rep it’s own single lift. Bar dead on the ground, explode up, think of you pulling your feet through the floor, hold and then drop the wight (controlled). Start again from the floor as if it was a new lift. Letting the bar down slow for” the negative” does you no good. The goal is to be lifting as much weight as possible here.
Military Press – Feet shoulder length apart, either clean the bar up from the ground, or use a rack to start with the bar shoulder height. A simple press above your head and back don to sholder height. A push press can be substituted here as well.
Once you reach a plateau your body and CNS will need a rest. Take a week off, try your one rep max for each of your lifts and after rested run the program again.
Eventually you will get to a point where you are no longer able to add weight to the bar each week, even after deloading. Only then will you have to use madcow’s advanced work out. 5x5_advanced_v0.3
Or if you want to add some size you can run a 3 x 8 version of the program I put together. The focus of the 3 x 8 will be more for adding size than strength.
Madcow’s 5 x 5 information is below. Read it all and learn the theory behind the lifts.
A 5X5 FOR BEGINNERS OR THOSE UNCOMFORTABLE WITH APPLYING DUAL FACTOR LOADING AND DELOADING
This is the beginners version if you haven’t been training seriously for a while.
For those unfamiliar with the olympic lifts make the following substitutions:
Powerclean = Bent over Rows
High Pulls = Deadlift
You’ll notice the weights are moved in a pyramid fashion as not to overload someone new to this. You’ll also notice the absence of loading/deloading periods. This is not a dual factor program, it is a single factor program based on super compensation (like most BBer programs except that this one is one of the better ones). Single factor is very good for a beginner but not someone who is very accustomed to training.
Quote:
The Bill Starr Power Routine
When I was a freshman in college, Bill Starr gave me this routine to follow. It was designed for off‑season football and general strength training. In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry 600 to over 950. Of course, I was also on the dorm’s prepaid meal plan, and ate like it was going out of style. Plus, I only had four classes that semester, so I spent lots of time sleeping.
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Bent over bar bell Rows or Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit‑ups
Wednesday – Light Day
Squat – 4 sets of 5
Standing overhead press or Incline Bench – 4 sets of 5
Deadlift or High Pulls – 4 sets of 5
Chins – 4 x 5
Sit‑ups – 3 sets
Friday ‑ Medium
Squat – 4 sets of 5, 1 triple, back‑off
Bench – 4 sets of 5, 1 triple, back‑off
Bent over bar Bell Rows or Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5‑8
Triceps and Biceps – 3 sets of 8 each
Key Features:
* On Monday, the weight for each lift is increased on each set of 5, from a light warm‑up to an all out set of 5. For squats, something like 135×5, 185×5, 225×5, 275×5, 315×5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second¼
* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2‑3 sets of 5, but with about 70‑80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.
* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
* Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed‑strength.
* I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.
* The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.
Advantages:
* Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.
* Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.
* The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week‑to‑week by feel, instead of calculating reps and sets way in advance.
Disadvantages:
* Not a lot of exercise variety.
* Some people find training the Big three more than once per week to be too taxing, but the total volume is actually not that high because there is not much focus on assistance exercises.
* This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.
Recommended for:
* Beginners that are still learning how to squat and bench effectively. If you are new to free weights or to lifting in general, this is a good way to spend a lot of time with real iron learning the basics, because you can start off slowly and train each core lift more frequently.
* Lifters trying to gain both size and strength, who want to add to their core of muscle mass. If you stick with this for more than 12 weeks, you will make muscle gains if you keep up with food and rest.
Exercise Sets x Reps Details
Monday
Squat 5×5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)
Bench 5×5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)
Barbell Row 5×5 Ramping weight to top set of 5 (which should equal the previous Friday’s heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit‑ups
Wednesday
Squat 4×5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4×5 Ramping weight to top set of 5
Deadlift 4×5 Ramping weight to top set of 5
Assistance: 3 sets of sit‑ups
Friday
Squat 4×5, 1×3, 1×8 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4×5, 1×3, 1×9 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 9
Barbell Row 4×5, 1×3, 1×10 First 4 sets are the same as Monday’s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 10
Assistance: 3 sets of weighted dips (5‑8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
After 5×5
Its good to change the rep range up I’ve found.
Deload for 1 or 2 workouts and take 3‑4 days off. Basicly workout half a week for deload. The 2 workouts you do, go for like 60rep ranges. Do 25‑30% 1rm and get 60reps off.
The following 2‑4 weeks take your best 5rm from the 5×5 and work 2 sets to failure. You will move that 5rm max up 1‑3 reps in that time. Then you start your 5×5 again, at this point you already know your 5rm has moved up. So add 5‑10lbs when you start 5×5 again.
So for the 1st 1‑2 weeks back on 5×5 focus on getting the volume in for your new 5rm probably about 5‑10lbs of what it was before you deloaded.
I think 2 sets to fail for a few weeks helps the body heal better and helps you brake through the platue you reached on 5×5.