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verbatimreturned · 02-22-2006, 10:52 AM

Ok, I've decided that it's time to stop worrying about mass all of the time and thought it would be nice to put on some strength. So I've decided to try out Single Factor 5x5 as recommended to me by 0311.

The program is quite simple in my opinion and most questions will be answered in this http://www.geocities.com/elitemadcow...Linear_5x5.htm

Stats as of Wendesday, Febuary 22nd, 2006
weight- 198.1 (weighted this morning)
Bodyfat-(no idea ive never had it calculated)
Goals- be stronger

This is a basic layout:

Quote:

The Bill Starr Power Routine

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 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
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 135x5, 185x5, 225x5, 275x5, 315x5. 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 second…

* 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.