This is a new program i came up with (during biology class) that is similar to the bill starr 5x5 routine, but with some westside twists to it.
There is no percentages like the advance version because i feel you really shouldn't be doing this unless you are superman or a really advance lifter, like chris mason advance.
Its basically a full body workout 3 times a week, with the 3 main lifts being a lower lift, a press, and a row (you can sub a clean or snatch in here as well). You perform these lifts for 5 sets of 5 reps, ramping weights to a TOP set of 5 reps as heavy as you can go, which means if you can still breathe or see properly its not a good fifth rep.
Heres the twist, instead of doing the same old bench squat bent row every week you change the lifts every workout. For example:
Box Squats - 100 x 5 150 x 5 200 x 5 250 x 5 300 x 5 <-- top set
Close Grip Press - 50 x 5 80 x 5 110 x 5 130 x 5 150 x 5 <--top set
T-Bar Row - 1p x 5 2p x 5 3p x 5 4p x 5 5p x 5 <--top set
This is a good example of something i would do for the major lifts, make sure to record the last set, so you can go back and try to break them at some point during the program.
After this is done, you will move on to accessory work for triceps, abs, lowerback/hams, you don't need anything else SO DON'T PUT IT! MAYBE you can throw some curls in there but its a full body workout for a reason, the accessory is to help the big 3, similar to a westside program.
Skulls - 2 sets of 10
Reverse Hypers - 2 sets of 10
Standing Abs - 2 sets of 10
Thats pretty much how the program is, after about 2 weeks of changing around exercises i would go back and try to beat the previous PRs from the beginning workouts.
Dont forget to add bands and chains in different places, for a really good variation, try to do all of the work raw, even without a belt if you can, and try to pause all of your pressing, powerlifter or not.
After about 5-6 weeks of 5x5, if you are a competing powerlifter..
I would drop it to 3 sets of 3, using a similar ramping concept but going ALOT heavier on the warmup sets, this will get you ready to ramp down to a few singles before contests, this is what im going to do as well.
Hope you guys like it, im loving it so far!
2000 or bust
Looks pretty solid man, but what do I know. Your the one pulling and squatting insane numbers.
I like it. Do you have DE days in it?
thanks cirino, this would work TONS for beginners.
bri - no DE days, as its heavy all the time, 3x a week. DE work varys for people and it doesn't do jack for me.
2000 or bust
Got it. I like the sounds of this idea, very creative.
give er a try!
2000 or bust
I'm considering it. I still want to finish what I started with NROL, I'm over 6 months in, and it's a year-long routine. After that, I've been considering either westside or Bill Starr's 5x5, so this combo is a pretty damn good idea.
Don't use me as an example, you will be smoking me soon...
The program looks cool! I might suggest you switch every 2 weeks instead of weekly.
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I kind of like that idea Stumpy. I would think that changing the exercise order every workout would be important, because I know my rowing effort will be much weaker after benching heavy.
Monday: Squat, Bench, Row
Wednesday: Row, Squat, Bench
Friday: Bench, Row, Squat
EDIT: How long have you been using it for?
Last edited by RedSpikeyThing; 11-29-2007 at 09:54 AM.
i just started it but i like how i feel, and most importantly full bodys are always the best
chris that idea is good but i just like to change for variety. i get bored.
2000 or bust