# Thread: on bill stars 5x5

1. ## on bill stars 5x5

On friday it says do this
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Barbell Row 4x5, 1x3, 1x8

So the first time I do 4 x 5, then 1 set of 3 and 1 set of 8?
Explain how i should increase the weights

2. so im asking r u doing the final set with the same weight from the 1 x 3 set?

3. i dont understand the question

Fill your lifts in the yellow part and it'll outline exactly what you do and which weights to use for each lift. Basically, though, you're ramping your weight up for the first 4 sets, then you're doing a set of 3 which should be 2.5% more than the weight used on your 5th set on Monday. After that, move the weight down to the weight you used for the third set (ie. 2 sets ago) and pump out 8 reps if you can. You should be able to do this.

5. I'll provide an example if you want:

Let's say I fill in 215 lbs for my 1 rep max on Bench. Here's how it'll break down for week one:

Monday:
5 reps of 90 lbs
5 reps of 110 lbs
5 reps of 135 lbs
5 reps of 155 lbs
5 reps of 175 lbs

Friday:
5 reps of 90 lbs
5 reps of 110 lbs
5 reps of 135 lbs
5 reps of 155 lbs
3 reps of 180 lbs
8 reps of 135 lbs

Week Two:

Monday:
5 reps of 90 lbs
5 reps of 115 lbs
5 reps of 140 lbs
5 reps of 160 lbs
5 reps of 180 lbs

Friday:
5 reps of 90 lbs
5 reps of 115 lbs
5 reps of 140 lbs
5 reps of 160 lbs
3 reps of 185 lbs
8 reps of 140 lbs

Notice how your 5th set on Monday is the same weight as the previous week's 3 rep set on Friday?

Try to ramp up your weight somewhat evenly (like with 20-25 lb increments). When you start out on the program make sure you're not hitting your current max until at least the fourth week or the program isn't going to work for very long. Figure out the Math to accomplish this, or like I said, just use the Excel spreadsheet from MadCow.

6. Im doing bill starr right now and your supposed to workout on wednesdays also.. Mondays are your top set of 5 days and fridays you attemp a "heavy triple" which should be 5% more than your 5 REP MAX.

Example: lets say your top set of 5 on bench is 200

Monday
Bench:
135x5
155x5
175x5
185x5
200x5 top set of 5.

On friday you do a set of 3 reps at 5% more of the weight you did 5 reps on monday

Friday
Bench:
135x5
155x5
175x5
185x5
205x3 Heavy Triple
175x8

You drop down the weight after the heavy triple to the weight of your 3rd set, and then do 8 reps of that. Next week you should rep 205x5 on monday as your top set of 5... get it?

7. You're not benching on Wednesday which is why I chose to keep it out of my example (you're either doing Millitary Press or Incline Bench). But thanks for essentially repeating exactly what I said.

8. Originally Posted by Tofer
You're not benching on Wednesday which is why I chose to keep it out of my example (you're either doing Millitary Press or Incline Bench). But thanks for essentially repeating exactly what I said.

omg wow im totally blind, i saw your first post but not the second one that explained exactly the same thing as i said... o well haha

9. Ha, it's all good. Hope I didn't sound like a jerk.

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