posted Fri, 03/30/2012 - 17:57
1172
Trying to grow
ad
Try bill stars 5x5 system start low and do the warm ups slow put on 100 on bench keep good form we are not as forgiving
- Bookmark
- 0
- 0
jasonhwhats your stats? i ask cause im 180 and bench around 335lbs (next cycle want to put on 10lbs and add 50 to bench) when i see a guy over 250lbs bench 4plates im not all that impressed granted its alot of weight. the other day i saw a 16 year old girl of maybe 90lbs body weight in gym with trainer pumping out flat bench sets with 135lbs know that was impressive
How old are you , when i was in my 30's @215 i could do 460 , all i was saying is that as we get older we need more warm up. It may seem a very low weight to start but it works for me. Also there are several 5x5 excel formulas out there. What stats would you like.
jasonhim 39, 460 at 215 body weight is strong wasnt tring to give ya shit, i just like to know body weight as its a factor of strenght, a 300 pounder lifting 415 im not impressed now at 215pounds 415 is a nice bench. my goal is 4 plates (405) im guessing ill need 10 more pounds to get there currently at 190lbs. your thread is kinda vague could ya explain 5x5 a little
Bill starr was the originator of the " old school power training. Arnold and many other people followed his program
For bulking. Google bill Starr 5 x 5 and you will see a lot of info. All core lifts i belive
Deadlifs and squats help poeples bench way more than most give credit. If being
cut is a concern the you do more isolation lifts. I try only to do compound lifs,
I am not concerned about a body fat in the low single digits. Hope this helps.
Exercise Sets x Reps Details
Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 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 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups
Friday
Squat 4x5, 1x3, 1x8 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 4x5, 1x3, 1x8 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
Barbell Row 4x5, 1x3, 1x8 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
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
jasonhThanks ill look into it, im kinda in a rut so im willing to try something new to start making some gains again
WHAT THE FUCK?!
50 years old bench 400+ but old joints need alot of warm up sets low reps