Bill Starr's 5x5

Linear Version
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Madcow. M m m M O Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your your previous rep maxes. The “Reps,” column is where you enter how w m M m m e m many reps your previous maxes were tested at. The “% Increase,” column is the amount that you would like to increase each lift per week (usually 2.5%). If you are m % m m % unsure, leave this field alone. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you don't have microweights, get them m W m m m m here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your former maxes. It is customary to reset 7% so you hit old PR's in Week 4. m m m % W W Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood m M m G G O G MM

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This was designed as a supplement to Only edit the cells in yellow. If you don't have microweights.5x5 by Pound Bill Starr's 5x5 Linear Version This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator.5 Bench Press 40 50 60 70 80 40 50 60 70 82.5 Row (or Power Clean) 0 0 0 0 0 0 0 0 0 2.” column is the amount (in lbs.” is where you will enter your your previo reps your previous maxes were tested at. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Madcow's Bill Starr 5x5 Official W Original Bill Starr Power Rou 5x5 Question Forum Smallest Weight Increment: Current Max 140 Squat Bench Press 100 Row Incline Press 90 160 Deadlift Monday Heavy Squat Reps 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 2 Sets 4 Sets 5 5 5 5 Week 1 50 60 75 85 100 Week 2 50 60 75 90 102.5 Assistance Exercises Wednesday Light Weighted Hypers Weighted Sit-Ups Squat 50 60 75 75 50 60 75 75 Page 1 . “Current Max. get the Light/Medium. The “Lb Increase.) that you wo is how far back you'd like to begin before hitting your former maxes. It is customary to adjust the % so the smallest weight increment that can be added to the barbell. The first column.

5 50 65 75 90 105 77 40 50 60 70 82.25 70 85 100 114.5x5 by Pound Incline Press (or Military Press) 5 5 5 5 5 5 5 5 3 Sets 45 55 65 75 45 55 65 76.5 64 0 0 0 0 5 Row (or Power Clean) 2 4 Assistance Exercises Weighted Dips Barbell Curls Triceps Extensions Page 2 .5 79 40 50 60 70 85 Bench Press 62 0 0 0 0 2.5 Deadlift (or High Pulls) 70 80 95 112 Assistance Exercises Friday Medium Sit-Ups Squat 5 5 5 5 3 8 5 5 5 5 3 8 5 5 5 5 3 8 3x5-8 3x8 3x8 50 60 75 90 102.

” field is If you don't have microweights.5 1.” column is where you enter how many olumn is the amount (in lbs.5 0 0 0 0 5 0 0 5 5 7.5 40 50 60 70 85 40 55 65 75 87.5 5 5 10 10 15 5 10 10 15 17.5 Week 7 55 70 85 100 115 Week 8 55 70 85 100 117. ” is where you will enter your your previous rep maxes.5 45 55 70 80 95 45 60 70 85 97.) that you would like to increase each lift per week.00% Week 3 50 65 75 90 105 Week 4 50 65 80 90 107.00% 15.5 Week 5 55 65 80 95 110 Week 6 55 70 80 95 112. It is customary to adjust the % so old maxes are revisited in Week 4. get them here.5x5 by Pound Bill Starr's 5x5 Linear Version This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Madcow.25 2.5 % to Reset 24.00% 30.00% 15.00% 12.5 2.” column axes.5 2. The “% to Reset.5 45 55 65 75 90 45 55 65 80 92.5 5 5 5 5 10 5 5 5 10 12. The “Reps.5 50 65 75 75 50 65 80 80 55 65 80 80 55 70 80 80 55 70 85 85 55 70 85 85 Page 3 . The “Smallest Weight. Workouts are read by column and the rotation is Heavy/ ngo/Jgood Madcow's Bill Starr 5x5 Official Website Original Bill Starr Power Routine 5x5 Question Forum 1 Reps (<12) 3 3 5 3 5 1RM 148 106 0 95 180 5RM 132 94 0 85 160 Lb Increase 2.

5 86 45 55 70 80 95 88 45 60 70 85 97.5 68 5 5 5 5 10 69 5 5 5 10 12.5 50 60 70 80 75 90 105 122 50 60 70 81.25 75 90 105 124.5 50 60 70 82.5 90 50 60 75 85 100 66 0 0 5 5 7.5 55 65 80 95 110 55 70 80 95 112.75 80 95 110 129.5 80 95 110 127 50 60 70 83.5 71 5 5 10 10 15 73 5 10 10 15 17.5 83 45 55 65 75 90 84 45 55 65 80 92.5x5 by Pound 45 55 65 77.5 60 75 90 105 120 81 40 55 65 75 87.75 75 85 105 119.5 70 85 100 117 45 55 65 78.5 55 70 85 100 115 55 70 85 100 117.5 75 10 10 15 15 20 6 8 9 11 13 15 Page 4 .5 50 65 80 90 107.

5 10 10 15 15 20 10 10 15 15 22.5 50 65 75 90 105 50 65 80 90 107.5 50 60 75 85 100 50 60 75 90 102.5 60 75 90 90 60 75 90 90 60 75 90 90 60 80 95 95 Page 5 .5x5 by Pound Week 9 60 75 90 105 120 Week 10 60 75 90 105 122.5 10 15 15 20 25 10 15 20 20 27.5 Week 11 60 75 90 110 125 Week 12 60 80 95 110 127.

5 94 50 65 75 90 105 96 50 65 80 90 107.75 85 100 120 139.5 85 100 120 137 55 65 75 88.5 60 75 90 105 122.25 80 100 115 134.5 65 80 95 110 130 92 50 60 75 90 102.5 79 10 15 15 20 25 81 10 15 20 20 27.5 55 65 75 87.5 60 75 90 110 125 60 80 95 110 127.5 98 55 65 80 95 110 77 10 10 15 15 22.5 83 15 15 20 25 30 17 19 21 23 Page 6 .5x5 by Pound 50 60 70 85 80 95 115 132 50 60 75 86.

5x5 by Pound Page 7 .

5x5 by Pound Page 8 .

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