JS 5x5 routine

[Brien69]

Hey everyone. I'm new to the board and plan on doing JS's 5x5 program. Let me give you a little insight on me. I'm 23 years old, 5'5, 185 lbs, about 25% bf, and I've been working out off and on for about 5 years. I know i need to drop some bf%, so i was thinking of starting a diet while on this program. Nothing too hardcore, just cutting back on portions, carbs, and fats. I was also planning on doing some running after my workout. How much would be okay? I have a some questions about the 5x5 program though, i was wondeing if calves, bis, and tris exercises could be incorporated with this program. Maybe something like standing calf raises on monday, barbell curls on wednesday, and skullcrushers on friday. Would this be alright or should i leave it out? If it's okay, should i do them 5x5 as well? Oh, my main goals are to drop some bf% and possibly gain some lean muscle. Thanks.

[oarkinsm]

Hi I have droped from 20% to 13% bf over the last three months using training based pon the 5x5 system. The actually system suggested by John Smith is not the same as the actual Bill Starr system. But here is what i did to drop bodyfat. P.S. My weight droped from 176lbs at 20% BF
too 168lbs at 13% also my strebntgh as increased

diet

Breakfast=1 cup porriadge with 2 vups smi skim milk and 3 scoops protein powder mixed in for flavour and banna plus a bowl of grapfruit

Postworkout shake at abot 11am

Lunch 1 pm
baked poatato, 200g chicken, 1 large salad and 2 tbsp flax oil and 2 slices Hi Fibre Bread

Snack 2 4pm
bowl of porridge and a youghurt

Snack 3 6pm
Banna and a apple

Tea
250g mixed veg, 250g Chciken or fish and 2 slices of HI fibre bread

The diet is mailny from naturalk sources and not use any added sugar or addivtives.

Training
Monday
Sqaut 5 sets 5
Bench 5 sets 5
Row 5 stes 5

Tuesday
Judo and boxing 2hrs

Wed
Powerclean 5 sets 3
Overhead Press 5 stes 5
Deadlift 5 sets 5
Chins 5 sets 5
Sit Ups using heavy dumbbell 5 sets 5

Thursday
2hrs Judo and boxing

Friday
Off do at 45 mins walking

Sat
2 hrs Judo and Boxing

Sun
Off do at least 45 mins walking

Have one or two cheat meals a week and this is how i dropped sven % BF

[thick]

lmao i didnt know people actually ate porridge. I thought it was a folklore from the 3 little pigs. Congrats on your progress. To the first poster, dont run right after your w/o. do your post w/o drink and wait awhile(2 hours or more)

[Brien69]

Thanks for the replies guys. I'll probably run on tues, thurs, and either sat or sun and workout mon, wed, fri. One question about the 5x5, which is the best exercise for chins? Oh, and what do you guys think about adding an exercise of calves, bis, and tris? I can't believe that stupid electronic bf scale says i'm 25%. I definitely need to start eating better. I tried that CKD diet but i felt like i was on the verge of passing out all day.

[Mark Kerr]

thick...it was the 3 Little Bears. Remember, she eats their food and as punishment they make a gang-bang porn...

oasrkinsm...what Judo belt are you?

[oarkinsm]

Only being doining Judo 3 months mate and boxing. Only white looking at being graded in August I love doing contact sports. My teacher is a guy named Sid Askin he his 65 really fit guy can beat almost anyway half his age and used to be an English Professional wrestler. He just oped a new club for anyone who is intrested in the Scarborough Yorkshire area.

As for training bis and tries don't bother. hen you dong full body movement like Squats, Dead, Chins, Bench and Rows they all get hit anyway. The only muscle which might not his your calves. But the programm works because its low volume the actual orginal 5x5 says you shouldn't Deadlift . Bill Starr belive it cause tpoo much injury. He also suggested that Bench, Power clean, Squat should be all that performed Monday Wed, Friday on the 5 by 5 sytesm with a Heavy, medium and Light day for each lift,

Final note do not belive hte BF scales they are shit if you weight train. It only works on untrained people and even then they are inaccurate. The closet thing for bodyfat which is cheap is Accu Measure Body Fat Capilers. The scales sya i am 23% Body fat which is strange as I have 33" waist and my stomuch is toned. The Accu measure says i have 13.5% BFF personal i belive i am about 15% as i DON'T HAVE MY ABS COMPLETEY THROUTHGH YET AND THE aCC mEASURE CAN BE INACCURATE.

[thick]

lmao, i cant believe i wrote pigs b/c i sat and thought about it and knew it was the bears. The pigs and a 3 some with lilred riding hood.

Originally Posted by Mark Kerr

thick...it was the 3 Little Bears. Remember, she eats their food and as punishment they make a gang-bang porn...

oasrkinsm...what Judo belt are you?

[Brien69]

What's the best exercise for chins?

[Bob Smith]

Originally Posted by Brien69

What's the best exercise for chins?

Umm...chinups?

[oarkinsm]

Originally Posted by Bob Smith

Umm...chinups?

Bill Starr was toatl against the Deadlift but StaurtMCRobert thoutght it was a better exerisce to the squat. Whats your guys opion on the Deadlift. I keep in my program as I never feel sorness in every muscle expect for after heavy Deads

[Freddy]

Originally Posted by oarkinsm

Bill Starr was toatl against the Deadlift but StaurtMCRobert thoutght it was a better exerisce to the squat. Whats your guys opion on the Deadlift. I keep in my program as I never feel sorness in every muscle expect for after heavy Deads

Bill prefered powercleans to the deadlifts, its true. However, the deadlift trains many of the same muscles, and is easier to learn.

It depends what you're after. For bodybuilding and basic strength training, deadlifts are better. For speed, athletic ability, and muscle building powercleans are better, though harder to learn.

The squat is more important than both, but you need to do some kind of heavy pulling too (a deadlift or a powerclean).

JS, who knows Bill Starr personally and has talked with him extensively, recommends deadlifts for people unless they know how to powerclean properly.

[DonkeyKong]

Originally Posted by Freddy

Bill prefered powercleans to the deadlifts, its true. However, the deadlift trains many of the same muscles, and is easier to learn.

It depends what you're after. For bodybuilding and basic strength training, deadlifts are better. For speed, athletic ability, and muscle building powercleans are better, though harder to learn.

The squat is more important than both, but you need to do some kind of heavy pulling too (a deadlift or a powerclean).

JS, who knows Bill Starr personally and has talked with him extensively, recommends deadlifts for people unless they know how to powerclean properly.

Why not do both??Heavy Deads and light cleans or vice versca...

[Freddy]

Originally Posted by DonkeyKong

Why not do both??Heavy Deads and light cleans or vice versca...

As written the program is one or the other. I see already that some guys here have changed the program, but the way JS and Starr outlined it is different. There are other programs however, that do have both. JS has posted those before, I think Thick still has them copied somewhere.