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Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Ma
previous rep maxes. The Reps, column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The % to Res
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight, field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 2.5


Current Max Reps (<12) 1RM
Squat 80 5 90
Bench Press 70 5 79
Row 70 5 79
Incline Press 55 5 62
Deadlift 90 5 101

Monday Reps Week 1 Week 2 Week 3 Week 4


Heavy Squat 5 35 40 40 45
5 45 50 50 55
5 55 60 60 65
5 65 70 70 75
5 75 80 85 90

Bench Press 5 30 30 35 35
5 40 40 40 45
5 45 50 50 50
5 55 55 60 60
5 65 67.5 70 72.5

Row 5 30 30 35 35
(or Power Clean) 5 40 40 40 45
5 45 50 50 50
5 55 55 60 60
5 65 67.5 70 72.5
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 35 40 40 45
5 45 50 50 55
5 55 60 60 65
5 55 60 60 65
Incline Press 5 30 30 30 35
(or Military Press) 5 35 35 40 40
5 40 45 45 50
5 50 52.5 55 57.5

Deadlift 5 50 55 55 60
(or High Pulls) 5 60 65 65 70
5 70 75 80 85
5 82.5 87.5 92.5 97.5
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 40 40 45 45
5 50 50 55 55
5 60 60 65 70
5 70 70 75 80
3 80 85 90 95
8 60 64 68 71

Bench Press 5 30 35 35 35
5 40 40 45 45
5 50 50 50 55
5 55 60 60 65
3 67.5 70 72.5 75
8 51 53 54 56

Row 5 30 35 35 35
(or Power Clean) 5 40 40 45 45
5 50 50 50 55
5 55 60 60 65
3 67.5 70 72.5 75
8 51 53 54 56
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
5x5

esigned as a supplement to the 5x5 Program and is not


column, Current Max, is where you will enter your your
ps your previous maxes were tested at. The Lb Increase,
week. The % to Reset, column is how far back you'd like
% so old maxes are revisited in Week 4. The Smallest
barbell. If you don't have microweights, get them here.
Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Official Website
ower Routine
Forum

5RM Lb Increase % to Reset


80 5 7.00%
70 2.5 6.00%
70 2.5 7.00%
55 2.5 9.00%
90 5 7.00%

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


45 50 50 55 55 60
55 60 65 65 70 75
70 75 75 80 85 90
80 85 90 95 100 105
95 100 105 110 115 120

35 35 40 40 40 40
45 45 50 50 50 55
55 55 60 60 60 65
65 65 70 70 70 75
75 77.5 80 82.5 85 87.5

35 35 40 40 40 40
45 45 50 50 50 55
55 55 60 60 60 65
65 65 70 70 70 75
75 77.5 80 82.5 85 87.5

45 50 50 55 55 60
55 60 65 65 70 75
70 75 75 80 85 90
70 75 75 80 85 90
35 35 40 40 40 45
45 45 45 50 50 50
50 55 55 55 60 60
60 62.5 65 67.5 70 72.5

60 65 70 70 75 80
75 80 80 85 90 95
90 90 95 100 105 110
102.5 107.5 112.5 117.5 122.5 127.5

50 50 55 55 60 60
60 65 65 70 75 75
75 75 80 85 90 90
85 90 95 100 105 110
100 105 110 115 120 125
75 79 83 86 90 94

35 40 40 40 40 45
45 50 50 50 55 55
55 60 60 60 65 65
65 70 70 70 75 75
77.5 80 82.5 85 87.5 90
58 60 62 64 66 68

35 40 40 40 40 45
45 50 50 50 55 55
55 60 60 60 65 65
65 70 70 70 75 75
77.5 80 82.5 85 87.5 90
58 60 62 64 66 68
Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Ma
previous rep maxes. The Reps, column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The % to Res
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight, field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5


Current Max Reps (<12) 1RM
Squat 265 1 265
Bench Press 200 5 225
Row 160 8 199
Incline Press 135 8 168
Deadlift 285 5 321

Monday Reps Week 1 Week 2 Week 3 Week 4


Heavy Squat 5 110 115 120 125
5 135 140 150 155
5 165 170 180 185
5 190 200 210 220
5 220 230 240 250

Bench Press 5 95 95 100 100


5 115 120 125 125
5 140 145 150 150
5 165 170 175 180
5 190 195 200 205

Row 5 80 85 85 90
(or Power Clean) 5 100 105 110 110
5 120 125 130 135
5 145 145 150 155
5 165 170 175 180
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 110 115 120 125
5 135 140 150 155
5 165 170 180 185
5 165 170 180 185
Incline Press 5 85 85 90 90
(or Military Press) 5 100 105 105 110
5 115 120 125 130
5 135 140 145 150

Deadlift 5 165 170 175 185


(or High Pulls) 5 195 205 210 220
5 230 240 250 255
5 265 275 285 295
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 115 120 125 130
5 140 150 155 160
5 170 180 185 195
5 200 210 220 225
3 230 240 250 260
8 173 180 188 195

Bench Press 5 95 100 100 105


5 120 125 125 130
5 145 150 150 155
5 170 175 180 180
3 195 200 205 210
8 146 150 154 158

Row 5 85 85 90 90
(or Power Clean) 5 105 110 110 115
5 125 130 135 135
5 145 150 155 160
3 170 175 180 185
8 128 131 135 139
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
5x5

esigned as a supplement to the 5x5 Program and is not


column, Current Max, is where you will enter your your
ps your previous maxes were tested at. The Lb Increase,
week. The % to Reset, column is how far back you'd like
% so old maxes are revisited in Week 4. The Smallest
barbell. If you don't have microweights, get them here.
Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Official Website
ower Routine
Forum

5RM Lb Increase % to Reset


235 10 7.00%
200 5 6.00%
175 5 7.00%
150 5 9.00%
285 10 7.00%

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


130 135 140 145 150 155
160 170 175 180 185 195
195 200 210 215 225 230
225 235 245 255 260 270
260 270 280 290 300 310

105 105 110 110 115 115


130 135 135 140 140 145
155 160 165 165 170 175
180 185 190 195 200 205
210 215 220 225 230 235

90 95 95 100 100 105


115 115 120 125 125 130
135 140 145 150 150 155
160 165 170 175 180 180
185 190 195 200 205 210

130 135 140 145 150 155


160 170 175 180 185 195
195 200 210 215 225 230
195 200 210 215 225 230
95 100 100 105 110 110
115 120 120 125 130 135
135 140 145 145 150 155
155 160 165 170 175 180

190 195 200 210 215 220


225 235 240 250 255 265
265 275 285 290 300 310
305 315 325 335 345 355

135 140 145 150 155 160


170 175 180 185 195 200
200 210 215 225 230 240
235 245 255 260 270 280
270 280 290 300 310 320
203 210 218 225 233 240

105 110 110 115 115 120


135 135 140 140 145 150
160 165 165 170 175 180
185 190 195 200 205 210
215 220 225 230 235 240
161 165 169 173 176 180

95 95 100 100 105 105


115 120 125 125 130 135
140 145 150 150 155 160
165 170 175 180 180 185
190 195 200 205 210 215
143 146 150 154 158 161
Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max
previous rep maxes. The Reps, column is where you enter how many reps your previous maxe
column is the amount that you would like to increase each lift per week (usually 2.5%). If you a
Smallest Weight, field is the smallest weight increment that can be added to the barbell. If yo
here. The Percent To Reset, field is how far back you'd like to begin before hitting your former
so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Me
DAMMIT! ~ Bango/Jgood

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 2.5


Percent To Reset 7.50% 5-15% under your curr

Current Max Reps (<12) 1RM


Squat 80 5 90
Bench Press 70 5 79
Row 70 5 79
Incline Press 55 5 62
Deadlift 90 5 101

Monday Reps Week 1 Week 2 Week 3 Week 4


Heavy Squat 5 35 35 35 40
5 45 45 45 50
5 55 55 55 60
5 65 65 65 70
5 75 77 79 81

Bench Press 5 30 30 30 35
5 40 40 40 40
5 45 50 50 50
5 55 55 60 60
5 65 67 69 71

Row 5 30 30 30 35
(or Power Clean) 5 40 40 40 40
5 45 50 50 50
5 55 55 60 60
5 65 67 69 71
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 35 35 35 40
5 45 45 45 50
5 55 55 55 60
5 55 55 55 60

Incline Press 5 30 30 30 30
(or Military Press) 5 35 35 35 35
5 40 40 45 45
5 50 51 52 53

Deadlift 5 50 50 50 55
(or High Pulls) 5 60 60 65 65
5 70 70 75 75
5 82.5 85 87 89
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 35 35 40 40
5 45 45 50 50
5 55 55 60 60
5 65 65 70 70
3 77 79 81 83
8 58 59 61 62

Bench Press 5 30 30 35 35
5 40 40 40 45
5 50 50 50 50
5 55 60 60 60
3 67 69 71 73
8 50 52 53 55

Row 5 30 30 35 35
(or Power Clean) 5 40 40 40 45
5 50 50 50 50
5 55 60 60 60
3 67 69 71 73
8 50 52 53 55
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
5x5
designed as a supplement to the 5x5 Program and is not
t column, Current Max, is where you will enter your your
ps your previous maxes were tested at. The % Increase,
sually 2.5%). If you are unsure, leave this field alone. The
d to the barbell. If you don't have microweights, get them
ore hitting your former maxes. It is customary to reset 7%
tion is Heavy/Light/Medium. Good luck and GET STRONG
Jgood

Official Website
ower Routine
Forum

5-15% under your current 5RM

5RM % Increase
80 2.5
70 2.5
70 2.5
55 2.5
90 2.5

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12


40 40 40 40 45 45 45 45
50 50 50 55 55 55 55 60
60 60 65 65 65 65 70 70
70 70 75 75 80 80 80 85
83 85 87 89 91 93 95 97

35 35 35 35 40 40 40 40
45 45 45 45 50 50 50 50
50 55 55 55 60 60 60 65
60 65 65 65 70 70 70 75
73 75 77 79 81 83 85 87

35 35 35 35 40 40 40 40
45 45 45 45 50 50 50 50
50 55 55 55 60 60 60 65
60 65 65 65 70 70 70 75
73 75 77 79 81 83 85 87

40 40 40 40 45 45 45 45
50 50 50 55 55 55 55 60
60 60 65 65 65 65 70 70
60 60 65 65 65 65 70 70

30 30 35 35 35 35 35 35
40 40 40 40 40 40 45 45
45 45 45 50 50 50 50 50
54 55 56 57 58 59 60 62

55 55 55 60 60 60 65 65
65 65 70 70 70 75 75 80
80 80 80 85 85 85 90 90
91 93 95 97 99 101 104 107

40 40 40 45 45 45 45 45
50 50 55 55 55 55 60 60
60 65 65 65 65 70 70 70
70 75 75 80 80 80 85 85
85 87 89 91 93 95 97 99
64 65 67 68 70 71 73 74

35 35 35 40 40 40 40 40
45 45 45 50 50 50 50 55
55 55 55 60 60 60 65 65
65 65 65 70 70 70 75 75
75 77 79 81 83 85 87 89
56 58 59 61 62 64 65 67

35 35 35 40 40 40 40 40
45 45 45 50 50 50 50 55
55 55 55 60 60 60 65 65
65 65 65 70 70 70 75 75
75 77 79 81 83 85 87 89
56 58 59 61 62 64 65 67
Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Ma
previous rep maxes. The Reps, column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The % to Res
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight, field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5


Current Max Reps (<12) 1RM
Squat 425 5 478
Bench Press 290 5 326
Row 255 5 287
Incline Press 225 5 253
Deadlift 475 5 534

Monday Reps Week 1 Week 2 Week 3 Week 4


Heavy Squat 5 195 200 205 210
5 245 255 260 265
5 295 300 310 315
5 345 355 365 370
5 395 405 415 425

Bench Press 5 135 140 140 145


5 170 175 175 180
5 205 210 210 215
5 240 245 250 255
5 275 280 285 290

Row 5 115 120 120 125


(or Power Clean) 5 145 150 150 155
5 175 180 180 185
5 205 210 215 220
5 235 240 245 250
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 195 200 205 210
5 245 255 260 265
5 295 300 310 315
5 295 300 310 315
Incline Press 5 125 130 135 135
(or Military Press) 5 150 155 160 165
5 180 180 185 190
5 205 210 215 220

Deadlift 5 275 280 285 295


(or High Pulls) 5 330 335 345 350
5 385 395 400 410
5 440 450 460 470
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 200 205 210 215
5 255 260 265 270
5 300 310 315 325
5 355 365 370 380
3 405 415 425 435
8 304 311 319 326

Bench Press 5 140 140 145 145


5 175 175 180 185
5 210 210 215 220
5 245 250 255 255
3 280 285 290 295
8 210 214 218 221

Row 5 120 120 125 125


(or Power Clean) 5 150 150 155 160
5 180 180 185 190
5 210 215 220 220
3 240 245 250 255
8 180 184 188 191
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
5x5

esigned as a supplement to the 5x5 Program and is not


column, Current Max, is where you will enter your your
ps your previous maxes were tested at. The Lb Increase,
week. The % to Reset, column is how far back you'd like
% so old maxes are revisited in Week 4. The Smallest
barbell. If you don't have microweights, get them here.
Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Official Website
ower Routine
Forum

5RM Lb Increase % to Reset


425 10 7.00%
290 5 6.00%
255 5 7.00%
225 5 9.00%
475 10 7.00%

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


215 220 225 230 235 240
270 280 285 290 295 305
325 330 340 345 355 360
380 390 400 405 415 425
435 445 455 465 475 485

145 150 150 155 155 160


185 185 190 195 195 200
220 225 225 230 235 240
255 260 265 270 275 280
295 300 305 310 315 320

125 130 130 135 135 140


160 160 165 170 170 175
190 195 195 200 205 210
220 225 230 235 240 245
255 260 265 270 275 280

215 220 225 230 235 240


270 280 285 290 295 305
325 330 340 345 355 360
325 330 340 345 355 360
140 140 145 150 150 155
165 170 175 180 180 185
195 200 205 210 215 220
225 230 235 240 245 250

300 305 315 320 325 330


360 365 375 380 390 395
420 430 440 445 455 465
480 490 500 510 520 530

220 225 230 235 240 245


280 285 290 295 305 310
330 340 345 355 360 370
390 400 405 415 425 435
445 455 465 475 485 495
334 341 349 356 364 371

150 150 155 155 160 160


185 190 195 195 200 200
225 225 230 235 240 240
260 265 270 275 280 285
300 305 310 315 320 325
225 229 233 236 240 244

130 130 135 135 140 140


160 165 170 170 175 175
195 195 200 205 210 210
225 230 235 240 245 250
260 265 270 275 280 285
195 199 203 206 210 214