Bill-Starr-5x5-.xlsx
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To Save: File --> Make a Copy | Thanks, liftvault.com
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Bill Starr's 5x5
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Linear Version
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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. 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 many reps your previous maxes were tested at. The “Lb Increase,” column is the amount (in lbs.) that you would like to increase each lift per week. The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Week 4. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you don't have microweights, get them here. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
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Madcow's Bill Starr 5x5 Official Website
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Original Bill Starr Power Routine
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5x5 Question Forum
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Smallest Weight Increment:
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Current Max
Reps (<12)
1RM5RM
Lb Increase
% to Reset
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Squat1855208185107.00%
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Bench Press1551020718556.00%
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Row205523120557.00%
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Incline Press135515213559.00%
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Deadlift4551455405107.00%
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MondayRepsWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10
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HeavySquat5859095100105110115120125130
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5105110115125130135140150155160
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5125135140150155165170180185195
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5145155165175180190200210220225
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5170180190200210220230240250260
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Bench Press58590909595100100105105110
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5110110115115120125125130135135
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5130135135140145150150155160165
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5150155160165170175180180185190
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5175180185190195200205210215220
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Row59595100100105105110110115115
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(or Power Clean)5115120125125130135135140140145
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5140145150150155160165165170175
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5165170175180180185190195200205
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5190195200205210215220225230235
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Assistance
Weighted Hypers
2 Sets
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Exercises
Weighted Sit-Ups
4 Sets
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Wednesday
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LightSquat5859095100105110115120125130
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5105110115125130135140150155160
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5125135140150155165170180185195
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5125135140150155165170180185195
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Incline Press575808585909095100100105
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(or Military Press)
59095100105105110115120120125
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5110110115120125130135140145145
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5125130135140145150155160165170
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Deadlift5235240245255260265270280285290
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(or High Pulls)5280285295300310315325330340345
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5330335345355365370380390400405
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5375385395405415425435445455465
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AssistanceSit-Ups3 Sets
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Exercises
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Friday
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MediumSquat59095100105110115120125130135
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5110115125130135140150155160170
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5135140150155165170180185195200
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5155165175180190200210220225235
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3180190200210220230240250260270
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8135143150158165173180188195203
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Bench Press590909595100100105105110110
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5110115115120125125130135135140
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5135135140145150150155160165165
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5155160165170175180180185190195
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3180185190195200205210215220225
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8135139143146150154158161165169
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Row595100100105105110110115115120
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(or Power Clean)5120125125130135135140140145150
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5145150150155160165165170175180
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5170175180180185190195200205210
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3195200205210215220225230235240
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8146150154158161165169173176180
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AssistanceWeighted Dips3x5-8
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ExercisesBarbell Curls3x8
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Triceps Extensions
3x8
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