Question about bill starr 5x5

dmmcclair

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I committed to running bill Starr's 5x5 but I just noticed it doesn't have me doing dead lifts at all, should I add them in or just run the program as is?
 
asooneyeonig

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run the program as is. if you change the program you are not doing the program.

do you need deadlifts? as in, are you training for a powerlifting meet?
 

kisaj

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Just curious on your response, ozzie. I find deadlifts to be very beneficial to overall strength that translates into all other lifts, and don't see a correlation between them and training for a PL meet.

I do agree about sticking to a program if you are going to run it, but feel the other comment may have new comers thinking they shouldn't do them.
 
asooneyeonig

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Just curious on your response, ozzie. I find deadlifts to be very beneficial to overall strength that translates into all other lifts, and don't see a correlation between them and training for a PL meet.

I do agree about sticking to a program if you are going to run it, but feel the other comment may have new comers thinking they shouldn't do them.
well if you are training for a powerlifitng meet, which includes the deadlift, it would be a great idea to train the deadlift.

if deadlifts are not a requirement to meet the persons goals, then are they really necessary?

as far as i know one version of the bill star 5x5 does not have deadlifts. there are version that do have it. so if the person needs them or just plain wants to do them then there are version in which he can have both.
 
OnionKnight

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Well technically, not all meets do deadlifts. Just full-power and push/pull do
 

PaulBlack

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There are a few different basic 5x5's out there. Really the biggest points in them I got was, you are using the 3-5 biggest compound exercises that the body can handle the most bar weight and will give the most bang for one's buck.

I think one of Starr's reason for a clean, as it is still a pull but, it is more plyometric and explosive which most reg exercises are not. I also think it is a bit more technical to learn and a bit more advanced to do textbook with some good weight, so it should be done properly with light weights, until it is pretty much perfected and second nature IMO.

As far as deads!? It might depend on what you really want to do as it is just another of the larg(est) of the compound moves and can be more adaptable for someone built more for pulling ie: longer legs and arms perhaps.
The trap bar is also a very handy piece of equipment that trains the legs hips and back quite well.
I am more bias towards deads, because they have served me quite well over the years. High reps to singles, they are a great lift for me.
I think the biggest thing with 5x5's is to stay simple and put the hard work into a few big exercises, whilst adding weight and eating well.
 
Lifting_Dad

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I committed to running bill Starr's 5x5 but I just noticed it doesn't have me doing dead lifts at all, should I add them in or just run the program as is?
Define committed. Are you bound to terms of some sort?
Or do you feel it's best that you do not modify a program to suit your needs/goals?
The second question can sound a bit directed, and it partially is... but the key question is on the commitment aspect.

It should also be noted that some programs will have you deadlifting every other week or removing them for a few weeks at a time.
It depends on your deadlift strength compared to the other 2 main lifts.
 
clk

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ive been doing 5x5 for a while now. but i really like doing deadlifts. so i added them in. why not.
 
Lifting_Dad

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ive been doing 5x5 for a while now. but i really like doing deadlifts. so i added them in. why not.
How is your 5x5 laid out?

Could have it be:

Monday
5x5 - Squat (heavy)
5x5 - Bench (heavy)
3x5 - SLDL (moderate)

Wednesday
3x5 - 2ct Pause Squat (moderate)
3x5 - Pause Bench (moderate)
5x5 - Deadlifts (heavy)

Friday
SQ: 1x5, 4x5 add 5-10lbs from Monday's top set for 1st set, reduce by 5-8% depending on fatigue for final 4 sets
BN: 1x5, 4x5 add 5lbs from Monday's top set for 1st set, reduce by 5-8% depending on fatigue for final 4 sets
DL: 1x5, 4x5 add 5-10lbs from Monday's top set for 1st set, reduce by 5-8% depending on fatigue for final 4 sets

Add accessory work where you see fit.
 
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