Bill Starr/madcow 5x5 Logbook Calculator
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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. 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 “% Increase,” column is the amount that you would like to increase each lift per week (usually 2.5%). If you are 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 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. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Madcow's Bill Starr 5x5 Official Website Original Bill Starr Power Routine 5x5 Question Forum Smallest Weight Increment: Percent To Reset
Squat Bench Press Row Incline Press Deadlift Monday Heavy
1RM 113 113 113 113 113
5RM 100 100 100 100 100
% Increase 2.5 2.5 2.5 2.5 2.5
Week 1 45 55 65 80 93
Week 2 45 55 70 80 95
Week 3 45 60 70 85 97
Week 4 45 60 70 85 99
Week 5 50 60 75 85 101
Week 6 50 65 75 90 104
Week 7 50 65 80 90 107
Week 8 55 65 80 95 110
Week 9 55 70 80 95 113
Week 10 55 70 85 100 116
Week 11 55 70 85 100 119
Week 12 60 75 90 105 122
5 5 5 5 5
45 55 65 80 93
45 55 70 80 95
45 60 70 85 97
45 60 70 85 99
50 60 75 85 101
50 65 75 90 104
50 65 80 90 107
55 65 80 95 110
55 70 80 95 113
55 70 85 100 116
55 70 85 100 119
60 75 90 105 122
5 5 5 5 5 2 Sets 4 Sets
45 55 65 80 93
45 55 70 80 95
45 60 70 85 97
45 60 70 85 99
50 60 75 85 101
50 65 75 90 104
50 65 80 90 107
55 65 80 95 110
55 70 80 95 113
55 70 85 100 116
55 70 85 100 119
60 75 90 105 122
5 5 5 5
45 55 65 65
45 55 70 70
45 60 70 70
45 60 70 70
50 60 75 75
50 65 75 75
50 65 80 80
55 65 80 80
55 70 80 80
55 70 85 85
55 70 85 85
60 75 90 90
5 5 5 5
55 65 80 93
55 70 80 95
60 70 85 97
60 70 85 99
60 75 85 101
65 75 90 104
65 80 90 107
65 80 95 110
70 80 95 113
70 85 100 116
70 85 100 119
75 90 105 122
5 5 5 5 3 Sets
55 65 80 93
55 70 80 95
60 70 85 97
60 70 85 99
60 75 85 101
65 75 90 104
65 80 90 107
65 80 95 110
70 80 95 113
70 85 100 116
70 85 100 119
75 90 105 122
Squat
5 5 5 5 3 8
45 55 70 80 95 71
45 60 70 85 97 73
45 60 70 85 99 74
50 60 75 85 101 76
50 65 75 90 104 78
50 65 80 90 107 80
55 65 80 95 110 83
55 70 80 95 113 85
55 70 85 100 116 87
55 70 85 100 119 89
60 75 90 105 122 92
60 75 90 110 125 94
Bench Press
5 5 5 5 3 8
45 55 70 80 95 71
45 60 70 85 97 73
45 60 70 85 99 74
50 60 75 85 101 76
50 65 75 90 104 78
50 65 80 90 107 80
55 65 80 95 110 83
55 70 80 95 113 85
55 70 85 100 116 87
55 70 85 100 119 89
60 75 90 105 122 92
60 75 90 110 125 94
5 5 5 5 3 8 3x5-8 3x8 3x8
45 55 70 80 95 71
45 60 70 85 97 73
45 60 70 85 99 74
50 60 75 85 101 76
50 65 75 90 104 78
50 65 80 90 107 80
55 65 80 95 110 83
55 70 80 95 113 85
55 70 85 100 116 87
55 70 85 100 119 89
60 75 90 105 122 92
60 75 90 110 125 94
Row (or Power Clean)
Assistance Weighted Hypers Exercises Weighted Sit-Ups Wednesday Light Squat
Incline Press (or Military Press)
Deadlift (or High Pulls)
Sit-Ups
Row (or Power Clean)
Assistance Exercises
5-15% under your current 5RM
Reps (<12) 5 5 5 5 5
Reps 5 5 5 5 5
Squat
Bench Press
Assistance Exercises Friday Medium
1 7.50%
Current Max 100 100 100 100 100
Weighted Dips Barbell Curls Tricep Extensions
5x5 by Pound
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 Madcow. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your your where you enter how many reps your previous maxes were tested at. The “Lb Increase,” column is the am each lift per week. The “% to Reset,” column is how far back you'd like to begin before hitting your former m maxes are revisited in Week 4. The “Smallest Weight,” field is the smallest weight increment that can microweights, get them here. Workouts are read by column and the rotation is Heavy/Light/Medium. G Bango/Jgood Madcow's Bill Starr 5x5 Official Website Original Bill Starr Power Routine 5x5 Question Forum Smallest Weight Increment: Current Max Squat 100 Bench Press 100 Row 100 Incline Press 100 Deadlift 100 Monday Heavy
Squat
Bench Press
Row (or Power Clean)
Assistance Weighted Hypers Exercises Weighted Sit-Ups Wednesday Light Squat
1 Reps (<12) 5 5 5 5 5
Reps 5 5 5 5 5
Week 1 35 45 55 65
Week 2 40 50 60 70
Week 3 45 55 65 80
76
84
92
5 5 5 5 5
40 50 60 70
45 55 65 75
45 55 70 80
85
90
95
40 50 60 70 85
45 55 65 75 90
45 55 70 80 95
35 45 55
40 50 60
45 55 65
5 5 5 5 5 2 Sets 4 Sets 5 5 5
Page 2
5x5 by Pound
Incline Press (or Military Press)
Deadlift (or High Pulls) Assistance Exercises Friday Medium
Sit-Ups Squat
Bench Press
Row (or Power Clean)
Assistance Exercises
Weighted Dips Barbell Curls Triceps Extensions
5
55
60
65
5 5 5 5
55 65 75
55 65 80 92
60 70 80 96
70
50 60 70 80
55 65 75 90
40 50 60 70
45 55 65 80
50 60 75 85
84
92
100
63
69
75
45 55 65 75
45 55 70 80
50 60 75 85
90
95
100
68
71
75
45 55 65 75
45 55 70 80
50 60 75 85
90
95
100
68
71
75
88
5 5 5 5 3 Sets
40 50 60
5 5 5 5 3 8 5 5 5 5 3 8 5 5 5 5 3 8 3x5-8 3x8 3x8
Page 3
5x5 by Pound
tarr's 5x5
ear Version
s designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Max,” is where you will enter your your previous rep maxes. The “Reps,” column is . The “Lb Increase,” column is the amount (in lbs.) that you would like to increase ke to begin before hitting your former maxes. It is customary to adjust the % so old e smallest weight increment that can be added to the barbell. If you don't have he rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~
w's Bill Starr 5x5 Official Website ginal Bill Starr Power Routine 5x5 Question Forum
1RM 113 113 113 113 113
5RM 100 100 100 100 100
Lb Increase % to Reset 8 24.00% 5 15.00% 5 15.00% 4 12.00% 10 30.00%
Week 4 50 60 75 85
Week 5 50 65 80 95
Week 6 55 70 85 100
Week 7 60 75 90 105
Week 8 65 80 95 115
Week 9 70 85 105 120
Week 10 70 90 110 130
100
108
116
124
132
140
148
50 60 75 85
50 65 75 90
55 65 80 95
55 70 85 100
60 75 90 105
60 75 90 110
65 80 95 110
100
105
110
115
120
125
130
50 60 75 85 100
50 65 75 90 105
55 65 80 95 110
55 70 85 100 115
60 75 90 105 120
60 75 90 110 125
65 80 95 110 130
50 60 75
50 65 80
55 70 85
60 75 90
65 80 95
70 85 105
70 90 110
Page 4
5x5 by Pound 75
80
85
90
95
105
110
60 75 85 100
65 75 90 104
65 80 95 108
70 80 95 112
70 85 100 116
75 90 105 120
75 90 105 124
60 75 85 100
65 80 95 110
75 90 105 120
80 95 110 130
85 105 120 140
90 110 130 150
100 120 140 160
50 65 80 95
55 70 85 100
60 75 90 105
65 80 95 115
70 85 105 120
70 90 110 130
75 95 115 135
108
116
124
132
140
148
156
81
87
93
99
105
111
117
50 65 75 90
55 65 80 95
55 70 85 100
60 75 90 105
60 75 90 110
65 80 95 110
65 85 100 115
105
110
115
120
125
130
135
79
83
86
90
94
98
101
50 65 75 90
55 65 80 95
55 70 85 100
60 75 90 105
60 75 90 110
65 80 95 110
65 85 100 115
105
110
115
120
125
130
135
79
83
86
90
94
98
101
Page 5
5x5 by Pound
Week 11 75 95 115 135
Week 12 80 100 120 140
156
164
65 85 100 115
70 85 105 120
135
140
65 85 100 115 135
70 85 105 120 140
75 95 115
80 100 120
Page 6
5x5 by Pound 115
120
80 95 110 128
80 95 115 132
105 125 145 170
110 135 155 180
80 100 120 140
85 105 125 150
164
172
123
129
70 85 105 120
70 90 105 125
140
145
105
109
70 85 105 120
70 90 105 125
140
145
105
109
Page 7
Squat Bench Press Row Incline Press Deadlift Monday Heavy
1RM 113 113 113 113 113
5RM 100 100 100 100 100
% Increase 2.5 2.5 2.5 2.5 2.5
Week 1 45 55 65 80 93
Week 2 45 55 70 80 95
Week 3 45 60 70 85 97
Week 4 45 60 70 85 99
Week 5 50 60 75 85 101
Week 6 50 65 75 90 104
Week 7 50 65 80 90 107
Week 8 55 65 80 95 110
Week 9 55 70 80 95 113
Week 10 55 70 85 100 116
Week 11 55 70 85 100 119
Week 12 60 75 90 105 122
5 5 5 5 5
45 55 65 80 93
45 55 70 80 95
45 60 70 85 97
45 60 70 85 99
50 60 75 85 101
50 65 75 90 104
50 65 80 90 107
55 65 80 95 110
55 70 80 95 113
55 70 85 100 116
55 70 85 100 119
60 75 90 105 122
5 5 5 5 5 2 Sets 4 Sets
45 55 65 80 93
45 55 70 80 95
45 60 70 85 97
45 60 70 85 99
50 60 75 85 101
50 65 75 90 104
50 65 80 90 107
55 65 80 95 110
55 70 80 95 113
55 70 85 100 116
55 70 85 100 119
60 75 90 105 122
5 5 5 5
45 55 65 65
45 55 70 70
45 60 70 70
45 60 70 70
50 60 75 75
50 65 75 75
50 65 80 80
55 65 80 80
55 70 80 80
55 70 85 85
55 70 85 85
60 75 90 90
5 5 5 5
55 65 80 93
55 70 80 95
60 70 85 97
60 70 85 99
60 75 85 101
65 75 90 104
65 80 90 107
65 80 95 110
70 80 95 113
70 85 100 116
70 85 100 119
75 90 105 122
5 5 5 5 3 Sets
55 65 80 93
55 70 80 95
60 70 85 97
60 70 85 99
60 75 85 101
65 75 90 104
65 80 90 107
65 80 95 110
70 80 95 113
70 85 100 116
70 85 100 119
75 90 105 122
Squat
5 5 5 5 3 8
45 55 70 80 95 71
45 60 70 85 97 73
45 60 70 85 99 74
50 60 75 85 101 76
50 65 75 90 104 78
50 65 80 90 107 80
55 65 80 95 110 83
55 70 80 95 113 85
55 70 85 100 116 87
55 70 85 100 119 89
60 75 90 105 122 92
60 75 90 110 125 94
Bench Press
5 5 5 5 3 8
45 55 70 80 95 71
45 60 70 85 97 73
45 60 70 85 99 74
50 60 75 85 101 76
50 65 75 90 104 78
50 65 80 90 107 80
55 65 80 95 110 83
55 70 80 95 113 85
55 70 85 100 116 87
55 70 85 100 119 89
60 75 90 105 122 92
60 75 90 110 125 94
5 5 5 5 3 8 3x5-8 3x8 3x8
45 55 70 80 95 71
45 60 70 85 97 73
45 60 70 85 99 74
50 60 75 85 101 76
50 65 75 90 104 78
50 65 80 90 107 80
55 65 80 95 110 83
55 70 80 95 113 85
55 70 85 100 116 87
55 70 85 100 119 89
60 75 90 105 122 92
60 75 90 110 125 94
Row (or Power Clean)
Assistance Weighted Hypers Exercises Weighted Sit-Ups Wednesday Light Squat
Incline Press (or Military Press)
Deadlift (or High Pulls)
Sit-Ups
Row (or Power Clean)
Assistance Exercises
5-15% under your current 5RM
Reps (<12) 5 5 5 5 5
Reps 5 5 5 5 5
Squat
Bench Press
Assistance Exercises Friday Medium
1 7.50%
Current Max 100 100 100 100 100
Weighted Dips Barbell Curls Tricep Extensions
5x5 by Pound
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 Madcow. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your your where you enter how many reps your previous maxes were tested at. The “Lb Increase,” column is the am each lift per week. The “% to Reset,” column is how far back you'd like to begin before hitting your former m maxes are revisited in Week 4. The “Smallest Weight,” field is the smallest weight increment that can microweights, get them here. Workouts are read by column and the rotation is Heavy/Light/Medium. G Bango/Jgood Madcow's Bill Starr 5x5 Official Website Original Bill Starr Power Routine 5x5 Question Forum Smallest Weight Increment: Current Max Squat 100 Bench Press 100 Row 100 Incline Press 100 Deadlift 100 Monday Heavy
Squat
Bench Press
Row (or Power Clean)
Assistance Weighted Hypers Exercises Weighted Sit-Ups Wednesday Light Squat
1 Reps (<12) 5 5 5 5 5
Reps 5 5 5 5 5
Week 1 35 45 55 65
Week 2 40 50 60 70
Week 3 45 55 65 80
76
84
92
5 5 5 5 5
40 50 60 70
45 55 65 75
45 55 70 80
85
90
95
40 50 60 70 85
45 55 65 75 90
45 55 70 80 95
35 45 55
40 50 60
45 55 65
5 5 5 5 5 2 Sets 4 Sets 5 5 5
Page 2
5x5 by Pound
Incline Press (or Military Press)
Deadlift (or High Pulls) Assistance Exercises Friday Medium
Sit-Ups Squat
Bench Press
Row (or Power Clean)
Assistance Exercises
Weighted Dips Barbell Curls Triceps Extensions
5
55
60
65
5 5 5 5
55 65 75
55 65 80 92
60 70 80 96
70
50 60 70 80
55 65 75 90
40 50 60 70
45 55 65 80
50 60 75 85
84
92
100
63
69
75
45 55 65 75
45 55 70 80
50 60 75 85
90
95
100
68
71
75
45 55 65 75
45 55 70 80
50 60 75 85
90
95
100
68
71
75
88
5 5 5 5 3 Sets
40 50 60
5 5 5 5 3 8 5 5 5 5 3 8 5 5 5 5 3 8 3x5-8 3x8 3x8
Page 3
5x5 by Pound
tarr's 5x5
ear Version
s designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Max,” is where you will enter your your previous rep maxes. The “Reps,” column is . The “Lb Increase,” column is the amount (in lbs.) that you would like to increase ke to begin before hitting your former maxes. It is customary to adjust the % so old e smallest weight increment that can be added to the barbell. If you don't have he rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~
w's Bill Starr 5x5 Official Website ginal Bill Starr Power Routine 5x5 Question Forum
1RM 113 113 113 113 113
5RM 100 100 100 100 100
Lb Increase % to Reset 8 24.00% 5 15.00% 5 15.00% 4 12.00% 10 30.00%
Week 4 50 60 75 85
Week 5 50 65 80 95
Week 6 55 70 85 100
Week 7 60 75 90 105
Week 8 65 80 95 115
Week 9 70 85 105 120
Week 10 70 90 110 130
100
108
116
124
132
140
148
50 60 75 85
50 65 75 90
55 65 80 95
55 70 85 100
60 75 90 105
60 75 90 110
65 80 95 110
100
105
110
115
120
125
130
50 60 75 85 100
50 65 75 90 105
55 65 80 95 110
55 70 85 100 115
60 75 90 105 120
60 75 90 110 125
65 80 95 110 130
50 60 75
50 65 80
55 70 85
60 75 90
65 80 95
70 85 105
70 90 110
Page 4
5x5 by Pound 75
80
85
90
95
105
110
60 75 85 100
65 75 90 104
65 80 95 108
70 80 95 112
70 85 100 116
75 90 105 120
75 90 105 124
60 75 85 100
65 80 95 110
75 90 105 120
80 95 110 130
85 105 120 140
90 110 130 150
100 120 140 160
50 65 80 95
55 70 85 100
60 75 90 105
65 80 95 115
70 85 105 120
70 90 110 130
75 95 115 135
108
116
124
132
140
148
156
81
87
93
99
105
111
117
50 65 75 90
55 65 80 95
55 70 85 100
60 75 90 105
60 75 90 110
65 80 95 110
65 85 100 115
105
110
115
120
125
130
135
79
83
86
90
94
98
101
50 65 75 90
55 65 80 95
55 70 85 100
60 75 90 105
60 75 90 110
65 80 95 110
65 85 100 115
105
110
115
120
125
130
135
79
83
86
90
94
98
101
Page 5
5x5 by Pound
Week 11 75 95 115 135
Week 12 80 100 120 140
156
164
65 85 100 115
70 85 105 120
135
140
65 85 100 115 135
70 85 105 120 140
75 95 115
80 100 120
Page 6
5x5 by Pound 115
120
80 95 110 128
80 95 115 132
105 125 145 170
110 135 155 180
80 100 120 140
85 105 125 150
164
172
123
129
70 85 105 120
70 90 105 125
140
145
105
109
70 85 105 120
70 90 105 125
140
145
105
109
Page 7
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