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Linear Version
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Ma
previous rep maxes. The Reps, column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The % to Res
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight, field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S
Bench Press 5 30 30 35 35
5 40 40 40 45
5 45 50 50 50
5 55 55 60 60
5 65 67.5 70 72.5
Row 5 30 30 35 35
(or Power Clean) 5 40 40 40 45
5 45 50 50 50
5 55 55 60 60
5 65 67.5 70 72.5
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 35 40 40 45
5 45 50 50 55
5 55 60 60 65
5 55 60 60 65
Incline Press 5 30 30 30 35
(or Military Press) 5 35 35 40 40
5 40 45 45 50
5 50 52.5 55 57.5
Deadlift 5 50 55 55 60
(or High Pulls) 5 60 65 65 70
5 70 75 80 85
5 82.5 87.5 92.5 97.5
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 40 40 45 45
5 50 50 55 55
5 60 60 65 70
5 70 70 75 80
3 80 85 90 95
8 60 64 68 71
Bench Press 5 30 35 35 35
5 40 40 45 45
5 50 50 50 55
5 55 60 60 65
3 67.5 70 72.5 75
8 51 53 54 56
Row 5 30 35 35 35
(or Power Clean) 5 40 40 45 45
5 50 50 50 55
5 55 60 60 65
3 67.5 70 72.5 75
8 51 53 54 56
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
5x5
Official Website
ower Routine
Forum
35 35 40 40 40 40
45 45 50 50 50 55
55 55 60 60 60 65
65 65 70 70 70 75
75 77.5 80 82.5 85 87.5
35 35 40 40 40 40
45 45 50 50 50 55
55 55 60 60 60 65
65 65 70 70 70 75
75 77.5 80 82.5 85 87.5
45 50 50 55 55 60
55 60 65 65 70 75
70 75 75 80 85 90
70 75 75 80 85 90
35 35 40 40 40 45
45 45 45 50 50 50
50 55 55 55 60 60
60 62.5 65 67.5 70 72.5
60 65 70 70 75 80
75 80 80 85 90 95
90 90 95 100 105 110
102.5 107.5 112.5 117.5 122.5 127.5
50 50 55 55 60 60
60 65 65 70 75 75
75 75 80 85 90 90
85 90 95 100 105 110
100 105 110 115 120 125
75 79 83 86 90 94
35 40 40 40 40 45
45 50 50 50 55 55
55 60 60 60 65 65
65 70 70 70 75 75
77.5 80 82.5 85 87.5 90
58 60 62 64 66 68
35 40 40 40 40 45
45 50 50 50 55 55
55 60 60 60 65 65
65 70 70 70 75 75
77.5 80 82.5 85 87.5 90
58 60 62 64 66 68
Bill Starr's 5x5
Linear Version
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Ma
previous rep maxes. The Reps, column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The % to Res
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight, field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S
Row 5 80 85 85 90
(or Power Clean) 5 100 105 110 110
5 120 125 130 135
5 145 145 150 155
5 165 170 175 180
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 110 115 120 125
5 135 140 150 155
5 165 170 180 185
5 165 170 180 185
Incline Press 5 85 85 90 90
(or Military Press) 5 100 105 105 110
5 115 120 125 130
5 135 140 145 150
Row 5 85 85 90 90
(or Power Clean) 5 105 110 110 115
5 125 130 135 135
5 145 150 155 160
3 170 175 180 185
8 128 131 135 139
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
5x5
Official Website
ower Routine
Forum
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max
previous rep maxes. The Reps, column is where you enter how many reps your previous maxe
column is the amount that you would like to increase each lift per week (usually 2.5%). If you a
Smallest Weight, field is the smallest weight increment that can be added to the barbell. If yo
here. The Percent To Reset, field is how far back you'd like to begin before hitting your former
so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Me
DAMMIT! ~ Bango/Jgood
Bench Press 5 30 30 30 35
5 40 40 40 40
5 45 50 50 50
5 55 55 60 60
5 65 67 69 71
Row 5 30 30 30 35
(or Power Clean) 5 40 40 40 40
5 45 50 50 50
5 55 55 60 60
5 65 67 69 71
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 35 35 35 40
5 45 45 45 50
5 55 55 55 60
5 55 55 55 60
Incline Press 5 30 30 30 30
(or Military Press) 5 35 35 35 35
5 40 40 45 45
5 50 51 52 53
Deadlift 5 50 50 50 55
(or High Pulls) 5 60 60 65 65
5 70 70 75 75
5 82.5 85 87 89
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 35 35 40 40
5 45 45 50 50
5 55 55 60 60
5 65 65 70 70
3 77 79 81 83
8 58 59 61 62
Bench Press 5 30 30 35 35
5 40 40 40 45
5 50 50 50 50
5 55 60 60 60
3 67 69 71 73
8 50 52 53 55
Row 5 30 30 35 35
(or Power Clean) 5 40 40 40 45
5 50 50 50 50
5 55 60 60 60
3 67 69 71 73
8 50 52 53 55
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
5x5
designed as a supplement to the 5x5 Program and is not
t column, Current Max, is where you will enter your your
ps your previous maxes were tested at. The % Increase,
sually 2.5%). If you are unsure, leave this field alone. The
d to the barbell. If you don't have microweights, get them
ore hitting your former maxes. It is customary to reset 7%
tion is Heavy/Light/Medium. Good luck and GET STRONG
Jgood
Official Website
ower Routine
Forum
5RM % Increase
80 2.5
70 2.5
70 2.5
55 2.5
90 2.5
35 35 35 35 40 40 40 40
45 45 45 45 50 50 50 50
50 55 55 55 60 60 60 65
60 65 65 65 70 70 70 75
73 75 77 79 81 83 85 87
35 35 35 35 40 40 40 40
45 45 45 45 50 50 50 50
50 55 55 55 60 60 60 65
60 65 65 65 70 70 70 75
73 75 77 79 81 83 85 87
40 40 40 40 45 45 45 45
50 50 50 55 55 55 55 60
60 60 65 65 65 65 70 70
60 60 65 65 65 65 70 70
30 30 35 35 35 35 35 35
40 40 40 40 40 40 45 45
45 45 45 50 50 50 50 50
54 55 56 57 58 59 60 62
55 55 55 60 60 60 65 65
65 65 70 70 70 75 75 80
80 80 80 85 85 85 90 90
91 93 95 97 99 101 104 107
40 40 40 45 45 45 45 45
50 50 55 55 55 55 60 60
60 65 65 65 65 70 70 70
70 75 75 80 80 80 85 85
85 87 89 91 93 95 97 99
64 65 67 68 70 71 73 74
35 35 35 40 40 40 40 40
45 45 45 50 50 50 50 55
55 55 55 60 60 60 65 65
65 65 65 70 70 70 75 75
75 77 79 81 83 85 87 89
56 58 59 61 62 64 65 67
35 35 35 40 40 40 40 40
45 45 45 50 50 50 50 55
55 55 55 60 60 60 65 65
65 65 65 70 70 70 75 75
75 77 79 81 83 85 87 89
56 58 59 61 62 64 65 67
Bill Starr's 5x5
Linear Version
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Ma
previous rep maxes. The Reps, column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The % to Res
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight, field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S
Official Website
ower Routine
Forum