1.Is this bill starr 5 x 5 routine ,and if so is it good?
2.what does teh assistance bit mean on the routine?
3.and what does use the wieght from teh 3rd set for a final set of 8 ?
4.the 4th set is repeating the 3rd set ?
im confused alot about how to do this program :(
[IMG]file:///C:/DOCUME%7E1/corbuk/LOCALS%7E1/Temp/moz-screenshot.jpg[/IMG][IMG]file:///C:/DOCUME%7E1/corbuk/LOCALS%7E1/Temp/moz-screenshot-1.jpg[/IMG]
| 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) |