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Thread: THE ORIGINAL Bill Starr 5x5 training program

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    Default THE ORIGINAL Bill Starr 5x5 training program

    There are many variations of 5x5 training.All are good because the basic principals are sound and what built strength and muscle in the past will still build strength and muscle.

    Here is the original, as it was first written
    No tweaks are needed. It works just as it is.

    Monday Heavy
    Power cleans 5 sets of 5
    Bench 5 sets of 5; then 1x10 with weight from set 3.
    Squats 5 sets of 5; then 110 weight from 3rd set

    (set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)


    Wednesday Light
    Power cleans 5 sets of 5
    Incline Bench 5 sets of 5; then 110 weight from 3rd set
    Squats 5 sets of 5 (ramped to weight of set 3 from monday); then 110 weight from 3rd set from today.

    Friday Medium
    Power cleans 5 sets of 5
    Overhead press 5 sets of 5; then 110 weight from 3rd set
    Squats 5 sets of 5 (ramped to weight of set 4 from monday); then 110 weight from 3rd set

    1x10 is added after the 10th to 12th week on the program.





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