Bill Starr 5x5 questions and more

[link002]

So I listened to most people on this forum and picked a workout routine from the FAQ, and picked the Bill starr 5x5 beginner version, Its been about a month since I started it.
The problem is that it feels like I have plateaued on this week, and I have deloaded this week, my log for the month I had for january and all my bill starr 5x5 workouts..

Week1
Heavy
-Squats -135,135,135,135,135
-bench press- 115,115,115,115,115
-deadlifts- 155,155,155,155,155

Light
-Squats -110,110,110,110,110
-bench press- 95,95,95,95,95
-pullups- body weight all sets, except assistance on last 2

medium
-Squats -120,120,120,120,120
-bench press- 110,110,110,110,110
-Rows- 85,85,85,85,85

I dont wanna write the next three, but i will write the fourth.. I added five pounds each week to all my excersises on each day, except for pullups.
week four looked like this

Heavy
-Squats -150,150,150,150,150
-bench press- 130,125,125,125,125
-deadlifts- 170,170,170,170,170

Light
-Squats -125,125,125,125,125
-bench press- 110.110,110,110,110
-pullups- body weight all sets, except assistance on last 2

medium
-Squats -130,130,130,130,130
-bench press- 120,120,120,120,115
-Rows- 120,120,120,120,120

My body felt really tired from all the heavy weights because this is the first time i have done heavy sets, so i decided to deload on the fifth week. Today was the first day (heavy) of starting bill starr 5x5 all over again, I thought that I would keep the bench press from week 4 the same at 130 because i could only do one set on week 4, The bench was terrible today though, I had to keep lowering and lowering throughout the sets cause my body couldnt do it, I went as low as 105 on the last two sets. I couldnt believe the signnificant drop in bench, I increased the weight of my squats to 155, but could only complete the first three sets before the weight became too heavy to effect my form a lot. I dropped it to 145 and completed the last two sets.
I raised the weight to the deadlifts to 175 and it was hard, but I could still do it, it wasnt a piss off like my bench..

some notes on how I do this workout is my brother only spots me when I cant lift it at all, and I usually take 4-5 minutes rest on heavy days, sometimes 3, but on light and medium days 3-4..

So my conclusion is if I should keep this program? I dont think Im going to gain much anymore because my bench has somehow plateaud, or should i go onto a different strength program? I need different suggestions for which one, thanks

 

[LZD]

Are these numbers in kg or lbs? I am assuming lbs.

Look, I don't like this version of Bill Starr 5x5 - in fact, I've never seen it. The beginner version of Bill Starr 5x5 I am familiar with, is as follows:

1.
Squat 5x5 (ramping)
Bench 5x5 (across)
B.O.R 5x5 (across) [these are 'Rows']


2.
Deadlift 4x5 (ramping)
Overhead Press 4x5
Squat 4x5 (light)

3.
Squat 5x5 (across)
Bench 5x5 (ramping)
B.O.R 5x5 (ramping)


Now. 'Ramping' means you increase the weight all 5 sets to a top set. 'Across' means you use the same weight for all 5 sets. So a hypothetical example borrowing your numbers:

On monday (ramping) you squat:
120 x 5, 125 x 5, 130 x 5, 135 x 5, 140 x 5.

On wednesday you squat lightly using your bottom set from monday:

120 x 5, 4 sets

On friday you do sets across using your 3rd set from monday:

130 x 5, 5 sets.

The beauty of this, is that the ramping sets go up to ONE really hard set - a set above what you'll be doing for 5x5 across. Your body gets used to it. You do the same thing with BORs and Bench, but on different days.

Another huge advantage of this way of running Bill Starr, is that you're not doing 5x5 deadlifts after heavy squats.... that just seems crazy to me. Your deadlifts would be compromised. Deadlift takes a huge toll on the lower back.

Another thing: The inclusion of overhead press on wednesday instead of bench. The OHP is a great lift, I like it a lot more than bench. It may help you improve your bench, whilst giving other muscles involved in the bench a rest.

Another thing: You can do Power Cleans instead of Bent over rows.

My advice would be to change to the version of the program I articulated above, and reset your weights. Start lower. I used this program when I first started, and made some excellent gains. I gained 10kg and got a lot stronger.

How old are you? Your weight? Your height? etc.

 

[link002]

thanks for the post, i got this bill star beginner workout from Bill Starr’s 5 x 5 Training : old school workouts
anyways, everything is in lbs, and my height is 5 foot 9, and ive been at a steady weight at 160 for about 6 months.
So I should just do this type of 5x5? It will stop me from maxing my chest out?
And the set out is still heavy, light and medium? How long is the rest for this workout?
And if my bench was at 125 on its heaviest on week 4, how should i start with this new program?
Thanks

 

[CRZA]

Use this calculator to figure things out;
5x5 Calculator
Its the madcow version, the bill starr version was the original one and included power cleans instead of bors.

 

[ASEGSEA]

What's the difference between Madcow, Texas Method, and Bill Star? Obviously the program, but how does it affect the results?

 

[CRZA]

Their all "intermediate" routines, and they all give similar results imo. If u want to try one, I suggest you do the one you like the best, cause they are very similar. Madcow and texas method are based on Bill starrs.

 

[gpt5]

if you plateau you should move up weight but instead of 5 reps do 3 reps of 5 untill you can start doing 5. Then move up weight again.