Bill Starr's 5x5 Full Body Workout

[Mikey]

So after much reading and research about full body workouts, I've come to a conclusion that Bill Starr's 5x5 workout routine is one of the best for full body and I've decided to stick with it. I am, by means, not new to weightlifting. I weigh 170 lbs at 5'11.5". My goal is to maintain my current weight level and to be as strong and lean as I can (to about 8% body fat or less). Currently, my body fat % is roughly around 12% I believe. Anyways, I lift heavy and follow the procedures by the book.

1) Is it normal to not feel exhausted much after day's workout? I lift very heavy.
2) Have you tried or are currently following Bill Starr's 5x5 routine?
3) If you have followed this routine, how long has it been and are you pleased with your results?
4) When doing squats for this routine, what is the suggested form? I usually just perform front squats.
5) On your 2nd workout of the week, do you perform the Military Press or the Incline Bench Press?
6) How do you perform your rows? I've been doing the Pendlay Row technique.

Though this workout seems easier than what I am usually more familiar with, it makes sense to me. I am just more curious to see what kind of results I will get down the road.

 

[brikis98]

Originally posted by: Mikey
I am, by means, not new to weightlifting.

It's worth mentioning that your weight lifting experience is not measured so much in years but rather by (a) how fast you're able to increase the weight on the bar and (b) by how much weight you are lifting. Part (a) is about how long it takes you to make progress: if you can add some weight (even 1-2lbs) just about every workout, you're still in beginner stages and should use a linear program. If you can only add weight every few workouts (roughly once a week) you're an intermediate and should use a weekly linear program. If you can only set PR's every few weeks or more, then you're in the advanced stage and need a periodized program. To estimate part (b), you can see roughly where you stand in the weightlifting standards especially on the squat & deadlift. For example, if you're lifting massive weights, a linear/beginner program might be too taxing on your CNS. If you're still lifting very light, then an advanced program would slow your progress.

Using (a) and (b), you should pick the routine that most closely matches your goals, as a routine for a lifter of a different experience level will be a less effective use of your (limited) time. The Bill Starr 5x5 routine is best suited to intermediate lifters, so hopefully that's what you are.

Originally posted by: Mikey
1) Is it normal to not feel exhausted much after day's workout? I lift very heavy.

The important thing is not if you feel tired or sore after a workout, but if you're making progress on your lifts. As long as the weight on the bar is increasing, everything is fine. If you're stalling out, then perhaps something is wrong. Personally, for the first couple months of the 5x5, I found myself exhausted after the workouts. I was not used to squatting heavy 3 times per week and it took a toll on my CNS. I got used to it eventually though and was able to add cardio & other activities on the off days.

Originally posted by: Mikey
2) Have you tried or are currently following Bill Starr's 5x5 routine?

Yup. Did it for the first half of last year.

Originally posted by: Mikey
3) If you have followed this routine, how long has it been and are you pleased with your results?

Before the 5x5, I did a BB style routine for a while, but eventually stalled out on all my major lifts. I then did the 5x5 for about 6 months and made some great gains in strength. I added ~50lbs to my squat, ~90lbs to my deadlift, and 40lbs to my bench. I also added about 20lbs of bodyweight.

Originally posted by: Mikey
4) When doing squats for this routine, what is the suggested form? I usually just perform front squats.

Most of this is mentioned in the "Other Pertinent Information" section of the 5x5 write-up. You should do back squats if for no other reason than the fact that they let you move more weight (and in this case, more weight = more training effect). This is a good point to emphasize that your form needs to be exceptional for this routine. If you have any doubts at all, your time would be VERY well spent reading Starting Strength. If you have crappy technique, lack flexibility or don't know what you're doing, and you actually start making solid progress on an intermediate routine, you most likely will get hurt. So do it right! Every single squat should be full ROM, meaning your hip joint ends up below your knee joint ("squat below parallel"). The weight in deadlifts starts "dead" on the floor each and every rep. The back must stay in full extension during both exercises. The bar much touch (not bounce) your chest in every rep of the bench press. And so on.

Unfortunately, I learned about the importance of form the hard way. I've always been extremely inflexible and learned all too late that my extremely tight hamstrings & glutes were preventing me from maintaining proper lumbar extension during squats & deadlifts. While the weight I was lifting was relatively light, this wasn't an issue. However, once the weight quickly went up from this routine, I ended up injuring my back and my hips. It sucked and set me back a loooong time.

Originally posted by: Mikey
5) On your 2nd workout of the week, do you perform the Military Press or the Incline Bench Press?

Definitely standing OH press. It's a much better full body exercise. Also, incline bench always hurt my rotator cuffs, whereas OH press made them far stronger/healthier.

Originally posted by: Mikey
6) How do you perform your rows? I've been doing the Pendlay Row technique.

That's how I did mine.

 

[KoolDrew]

Losing fat while gaining muscle is often a very hard goal to accomplish unless you are a complete beginner. Beyond that state it's not going to happen without some sort of cyclical approach. Decide which is more important at this point, losing fat or gaining muscle and work towards that goal first as opposed to trying to do both at the same time.

 

[SociallyChallenged]

1) It is fairly normal not to feel exhausted. Exhaustion is usually a factor based on metabolite buildup and when lifting heavy, often times, people don't reach that point due to the lower number of reps.
2) I've done Starting Strength and Stronglift's 5x5 which are both very similar. I've also done Max-OT and currently train for powerlifting and utilize Crossfit.
3) I've been lifting since December '07, but had a long hiatus due to injury. When I am lifting, however, I'm very pleased with results. I prefer the 3x5 to 5x5 though since results have been almost exactly the same when compared to the 5x5 and it takes less time.
4) I switch it up. I do front squats and high bar back squats.
5) I usually go with military press since I had a bum shoulder and would prefer to keep it healthy and strong.
6) Since the Pendlay form is difficult for some to perfect, I took up the inverted row with weights placed on my chest.

 

[Mikey]

Thanks for the quick reply. To state my weightlifting experience, I'm an intermediate weight-lifter by those standards mentioned. Also, my form and flexibility is great. Unlike many people, my goal isn't to gain weight, but to just be the strongest and leanest for my size. The reason why I have been doing front squats is because of this article. Would it be less beneficial to do front squats in this 5x5 routine than back squats? Although back squats are easier to do than front squats, I would assume that the higher weights involved with back squats are just relative to the front squats in terms of difficulty. I also do front squats because it works my abs better than back squats.

 

[KoolDrew]

Unlike many people, my goal isn't to gain weight, but to just be the strongest and leanest for my size.

And to remain at a weight of 170 would require an increase in muscle mass with an equal decrease in fat mass, which isn't likely to happen. If you truly want to get leaner, weight will have to be lost.

 

[brikis98]

Originally posted by: Mikey
Thanks for the quick reply. To state my weightlifting experience, I'm an intermediate weight-lifter by those standards mentioned. Also, my form and flexibility is great. Unlike many people, my goal isn't to gain weight, but to just be the strongest and leanest for my size. The reason why I have been doing front squats is because of this article. Would it be less beneficial to do front squats in this 5x5 routine than back squats? Although back squats are easier to do than front squats, I would assume that the higher weights involved with back squats are just relative to the front squats in terms of difficulty. I also do front squats because it works my abs better than back squats.

If your goal is to get as strong as possible, I'd generally recommend the back squat. It lets you move more weight than the front squat because (a) it's much harder to maintain an upright posture with heavy weights in a front squat than it is to hold those weights on your back and (b) the back squat engages the posterior chain far more. Moving heavier weights will give you more of a training effect - more hormonal/endocrine response - and will help you progress faster on all your lifts.

Having said that, both types of squats are incredibly beneficial and you can't go wrong with either one. In fact, you could even mix it up. For example, do back squats on Mon & Fri and simply make Wed's "light" squat day a front squat day.

 

[brikis98]

Originally posted by: KoolDrew

Unlike many people, my goal isn't to gain weight, but to just be the strongest and leanest for my size.

And to remain at a weight of 170 would require an increase in muscle mass with an equal decrease in fat mass, which isn't likely to happen. If you truly want to get leaner, weight will have to be lost.

Yup. If you want to become leaner, weight gain/loss (cutting/bulking) will most likely be necessary. However, if you want to just get stronger, you can do so without gaining weight (although adding muscle mass will obviously make it easier).

 

[Mikey]

Originally posted by: KoolDrew
Losing fat while gaining muscle is often a very hard goal to accomplish unless you are a complete beginner. Beyond that state it's not going to happen without some sort of cyclical approach. Decide which is more important at this point, losing fat or gaining muscle and work towards that goal first as opposed to trying to do both at the same time.

Actually, I've increased strength and lost over an inch off my waist in the past 2 months. Even if it takes me longer to achieve my goals, I'm fine with it. Weightlifting is a lifestyle activity for me. Regardless if it takes me another year to lower down to 8%, I'm perfectly fine with it. I play a lot of volleyball and intake plenty of protein, so maybe that has helped me lean out a bit.

 

[KoolDrew]

Actually, I've increased strength and lost over an inch off my waist in the past 2 months.

Please show me where I said you couldn't.

 

[Mikey]

Originally posted by: KoolDrew

Actually, I've increased strength and lost over an inch off my waist in the past 2 months.

Please show me where I said you couldn't.

Originally posted by: KoolDrew

Unlike many people, my goal isn't to gain weight, but to just be the strongest and leanest for my size.

And to remain at a weight of 170 would require an increase in muscle mass with an equal decrease in fat mass, which isn't likely to happen. If you truly want to get leaner, weight will have to be lost.

Right here, actually. Though you didn't say I couldn't, you said it wasn't likely. Anyways, I wasn't trying to prove you wrong. Just simply stating my progress here.

 

[SociallyChallenged]

Originally posted by: Mikey

Originally posted by: KoolDrew

Actually, I've increased strength and lost over an inch off my waist in the past 2 months.

Please show me where I said you couldn't.

Originally posted by: KoolDrew

Unlike many people, my goal isn't to gain weight, but to just be the strongest and leanest for my size.

And to remain at a weight of 170 would require an increase in muscle mass with an equal decrease in fat mass, which isn't likely to happen. If you truly want to get leaner, weight will have to be lost.

Right here, actually. Though you didn't say I couldn't, you said it wasn't likely. Anyways, I wasn't trying to prove you wrong. Just simply stating my progress here.

Since that almost always happens as beginner gains then you may qualify as such. I believe that may be what he's hinting at

 

[KoolDrew]

Originally posted by: Mikey

Originally posted by: KoolDrew

Actually, I've increased strength and lost over an inch off my waist in the past 2 months.

Please show me where I said you couldn't.

Originally posted by: KoolDrew

Unlike many people, my goal isn't to gain weight, but to just be the strongest and leanest for my size.

And to remain at a weight of 170 would require an increase in muscle mass with an equal decrease in fat mass, which isn't likely to happen. If you truly want to get leaner, weight will have to be lost.

Right here, actually. Though you didn't say I couldn't, you said it wasn't likely. Anyways, I wasn't trying to prove you wrong. Just simply stating my progress here.

You said you gained strength. Strength gains are very different from muscle gains and do not always correlate as a lot of it is neurological. There's nothing wrong with wanting to lean out and be strong, and it is possible. However, in the OP you stated you wanted to remain at 170lbs. This means, as I said before, for every 1 pound of fat lost, 1lb of muscle would have to be gained. You may see a small LBM increase at the beginning due to water and glycogen stores; however, this obviously isn't going to last long.

I guess since you don't mind results being very slow eating at maintenance calories should work since you'll be anabolic at some points in the day (after meals) and catabolic at others. Just make sure to have most of your calories around training. If you wanted to get a bit more complicated you could have a surplus on workout days and a deficit on rest days. The deficit would be large enough to balance out calories by the end of the week. This method would most likely work better but that may not be important to you. Try eating at maintenance first and see how it goes.

As for the routine itself, I followed it in the past with very good results on a bulk. I don't remember off hand what my stats were before and after, but I enjoyed it a lot and strength gains were very nice. It's perfectly normal to not feel exhausted at the end of the workout. This is mainly due to working up to a top set of 5 as opposed to 5 straight sets. There's nothing wrong with this and, as brikis98 said, the weight moving up week to week is what matters. Also, I would suggest doing both Military Press as well as back squats. I used to do Pendlay style rows until I switched to a slightly more upright position.

Pretty much exactly like this:
http://www.youtube.com/watch?v...eature=player_embedded

I'll also do cable rows or chest supported rows to save my low back, but I didn't during the 5x5 routine.

 

[theLION]

Originally posted by: Mikey
So after much reading and research about full body workouts, I've come to a conclusion that Bill Starr's 5x5 workout routine is one of the best for full body and I've decided to stick with it. I am, by means, not new to weightlifting. I weigh 170 lbs at 5'11.5". My goal is to maintain my current weight level and to be as strong and lean as I can (to about 8% body fat or less). Currently, my body fat % is roughly around 12% I believe. Anyways, I lift heavy and follow the procedures by the book.

1) Is it normal to not feel exhausted much after day's workout? I lift very heavy.
2) Have you tried or are currently following Bill Starr's 5x5 routine?
3) If you have followed this routine, how long has it been and are you pleased with your results?
4) When doing squats for this routine, what is the suggested form? I usually just perform front squats.
5) On your 2nd workout of the week, do you perform the Military Press or the Incline Bench Press?
6) How do you perform your rows? I've been doing the Pendlay Row technique.

Though this workout seems easier than what I am usually more familiar with, it makes sense to me. I am just more curious to see what kind of results I will get down the road.

1) In the beginning when I was not breaking PR's yet or when I decrease the load is when I normally don't feel exhausted.
2) I am currently doing the Bill Starr routine - the intermediate one.
3) I have been doing this routine for probably 1.5 years now I think. I am happy with my results. My lifts definitely have increased from when I started.
4) I believe the basic back squat is suggested for the intermediate routine. I think the advanced routine throws in front squats as well.
5) I do the military press / overhead press
6) Before I just did your regular rows, but i've begun doing power cleans instead.

 

[tcthetank]

hmm, I was planning on starting the intermediate program next week, but maybe I should do the advanced instead.

Bodyweight: 215
BF: ~15 I think
Bench: 275
Deadlift: 495
Squat: 345
OH Press: Probably weak, havent done it in forever.

Any opinions?

 

[brikis98]

Originally posted by: tcthetank
hmm, I was planning on starting the intermediate program next week, but maybe I should do the advanced instead.

Bodyweight: 215
BF: ~15 I think
Bench: 275
Deadlift: 495
Squat: 345
OH Press: Probably weak, havent done it in forever.

Any opinions?

Try the intermediate program first. If you make progress, stick with it. If you stall out quickly, move on to the advanced version.

 

[Mikey]

Another question: How long does it it take for you guys to perform the Bill Starr 5x5 workout? It takes me about 50-60 minutes to do it. Is that pretty typical? I'm shooting for an hour or less in terms of duration.

 

[brikis98]

Originally posted by: Mikey
Another question: How long does it it take for you guys to perform the Bill Starr 5x5 workout? It takes me about 50-60 minutes to do it. Is that pretty typical? I'm shooting for an hour or less in terms of duration.

50-70 minutes, including warm-up, the 3 main exercises and one accessory exercise.

 

[Special K]

Originally posted by: brikis98

Originally posted by: Mikey
Another question: How long does it it take for you guys to perform the Bill Starr 5x5 workout? It takes me about 50-60 minutes to do it. Is that pretty typical? I'm shooting for an hour or less in terms of duration.

50-70 minutes, including warm-up, the 3 main exercises and one accessory exercise.

Do you believe the lack of accessory lifts in the Bill Starr 5x5 routine is detrimental to either size or strength gains? I have been following this routine for a few months now after having stalled out on Max-OT and while I have set some new PRs, I must admit it does feel strange not doing things like DB decline chest press, DB shoulder side raises, and other "bodybuilding" type lifts.

 

[brikis98]

Originally posted by: Special K
Do you believe the lack of accessory lifts in the Bill Starr 5x5 routine is detrimental to either size or strength gains? I have been following this routine for a few months now after having stalled out on Max-OT and while I have set some new PRs, I must admit it does feel strange not doing things like DB decline chest press, DB shoulder side raises, and other "bodybuilding" type lifts.

Before the 5x5, I did a BB style routine that included tons of accessory exercises and I was worried about the same thing when switching. However, at least in my experience, I gained far more size & strength by getting rid of most of the accessory crap and focusing on the core lifts. The heavy compound exercises in the 5x5 are just about the best "bang for the buck" - the squat, deadlift, OH press, bench press and power cleans (or, to a lesser extent, rows) produce just about the best gains for a given amount of time. They use the most muscles, they let you move the most weight over the longest distances, and they produce strength that transfers very well to the real world. Therefore, by dedicating yourself 100% to getting better at those lifts, and not being distracted by a dozen other accessory movements, I got significantly better results in 6 months of the 5x5 than several years of BB crap before it.

It is worth mentioning that when I was doing the 5x5, I did do one accessory movement per workout - usually some pull-ups one day, dips another day, and sit-ups the third day. The primary goal of each, however, was to help progress in the core lifts. E.g. pull-ups help squats/deadlifts, dips help bench, and stronger abs help just about everything.

 

[Special K]

Originally posted by: brikis98
It is worth mentioning that when I was doing the 5x5, I did do one accessory movement per workout - usually some pull-ups one day, dips another day, and sit-ups the third day. The primary goal of each, however, was to help progress in the core lifts. E.g. pull-ups help squats/deadlifts, dips help bench, and stronger abs help just about everything.

Yeah, I do include the functional accessory lifts such as pullups, cable crunches, weighted leg lifts, and weighted hyper extensions. I do 1-2 accessory lifts at the end of each workout. Heck, I even throw in 3 sets of curls and tricep pulldowns at the end of my Friday workout (as was mentioned in the program), although honestly I doubt they are necessary.

It just feels weird not doing all the other variant lifts that I mentioned in my previous post. Maybe those specialized lifts aren't very productive unless one is an elite bodybuilder trying to work on symmetry or something.

Also, do you ever take a complete week off from training? It didn't give any guidelines for doing so in the program, but I took my first week off after 6 months of training because I was just starting to feel run down in the gym, my numbers were starting to drop even after the soft resets, etc. Basically I was exhibiting many of the classic overtraining symptoms, so I decided it was probably best for my long-term progress if I just took a break. Honestly I probably should have paid attention to the first warning signs and taken a week off after the first 3 months of straight training.

 

[brikis98]

Originally posted by: Special K
Yeah, I do include the functional accessory lifts such as pullups, cable crunches, weighted leg lifts, and weighted hyper extensions. I do 1-2 accessory lifts at the end of each workout. Heck, I even throw in 3 sets of curls and tricep pulldowns at the end of my Friday workout (as was mentioned in the program), although honestly I doubt they are necessary.

It just feels weird not doing all the other variant lifts that I mentioned in my previous post. Maybe those specialized lifts aren't very productive unless one is an elite bodybuilder trying to work on symmetry or something.

I can really only see a few reasons for most of the accessory lifts:

1. You have some particular weakness holding you back on the core lifts, so you do the accessory lifts to get rid of that weakness. For example, if you had particularly weak triceps, your bench press and OH press might suffer. In that case, some dips, skull crushers and close grip bench could come in very handy. Similarly, if weak hamstrings are holding you back on the squat & deadlift, some good mornings and glute ham raises might be a great idea. Of course, for the beginner, the entire body is one giant weakness, so doing accessory lifts is a waste of time until they lay down a base of strength with the core lifts. Once you reach intermediate levels, the various strengths & weaknesses in your body may become apparent.

2. The size and appearance of muscles in the body of someone training for strength/performance will usually not match up with a bodybuilder's goals. For example, bodybuilders place a massive emphasis on huge biceps and huge pecs. Real world strength, however, tends to emphasize the legs and back far more. The biceps and pecs will certainly grow too, but not to the disproportionate sizes that bodybuilders desire. While the 5x5 is a great strength training program and has the nice side effect of producing a good amount of hypertrophy (with the proper diet), it might not give you the exact look you're going for. Personally, I prefer to actually be strong than look strong, but everyone's goals are different. If you wanted disproportionately large biceps, or some other unusual aesthetic, then accessory exercises can help achieve that.

3. The fact is that many of the bodybuilder programs that come from the pro's are really designed for someone with (a) above average genetics, (b) a finely tuned diet with a full array of supplements and (c) quite often a large dose of steroids. Putting these three together allows a bodybuilder to dedicate as much time to the accessory lifts as the core lifts without any negative effects on their recovery. The average person just could not work out 2-3 hours a day like the pros do because their bodies just couldn't tolerate it. Therefore, we normal folks have to focus on the lifts that give us the greatest return in the shortest time and those are almost never the accessory lifts.

Originally posted by: Special K
Also, do you ever take a complete week off from training? It didn't give any guidelines for doing so in the program, but I took my first week off after 6 months of training because I was just starting to feel run down in the gym, my numbers were starting to drop even after the soft resets, etc. Basically I was exhibiting many of the classic overtraining symptoms, so I decided it was probably best for my long-term progress if I just took a break. Honestly I probably should have paid attention to the first warning signs and taken a week off after the first 3 months of straight training.

Yea, every 8-12 weeks, I'd skip the 2 workouts that would start the following week and do a lighter recovery workout on the third day. If you go at the core lifts 100%, your CNS will really take a beating. Listen to your body and as soon as you start seeing overtraining symptoms, take some time off. If you wait too long, your workouts will start to suffer and you'll gain nothing by stubbornly avoiding rest. On the other hand, if you take a short break, you'll come back far stronger and despite missing some gym time, you'll end up making more progress than if you had not taken any time off. Also, to help prevent overtraining symptoms, consider doing just 1 accessory exercise per day instead of 2, and keep the volume low. A 3x8 of pull-ups one day, dips the 2nd day and sit-ups the 3rd day, each weighted as necessary, would be more than enough.

 

[Special K]

Originally posted by: brikis98
2. The size and appearance of muscles in the body of someone training for strength/performance will usually not match up with a bodybuilder's goals. For example, bodybuilders place a massive emphasis on huge biceps and huge pecs. Real world strength, however, tends to emphasize the legs and back far more. The biceps and pecs will certainly grow too, but not to the disproportionate sizes that bodybuilders desire. While the 5x5 is a great strength training program and has the nice side effect of producing a good amount of hypertrophy (with the proper diet), it might not give you the exact look you're going for. Personally, I prefer to actually be strong than look strong, but everyone's goals are different. If you wanted disproportionately large biceps, or some other unusual aesthetic, then accessory exercises can help achieve that.

I'm thinking that the majority of people wouldn't be able to achieve such a disproportionate look unless they were genetically gifted and/or used drugs, although you mention both of those points in 3.

Originally posted by: brikis98
3. The fact is that many of the bodybuilder programs that come from the pro's are really designed for someone with (a) above average genetics, (b) a finely tuned diet with a full array of supplements and (c) quite often a large dose of steroids. Putting these three together allows a bodybuilder to dedicate as much time to the accessory lifts as the core lifts without any negative effects on their recovery. The average person just could not work out 2-3 hours a day like the pros do because their bodies just couldn't tolerate it. Therefore, we normal folks have to focus on the lifts that give us the greatest return in the shortest time and those are almost never the accessory lifts.

Agreed.

 

[Special K]

Originally posted by: brikis98

Originally posted by: Special K
Do you believe the lack of accessory lifts in the Bill Starr 5x5 routine is detrimental to either size or strength gains? I have been following this routine for a few months now after having stalled out on Max-OT and while I have set some new PRs, I must admit it does feel strange not doing things like DB decline chest press, DB shoulder side raises, and other "bodybuilding" type lifts.

Before the 5x5, I did a BB style routine that included tons of accessory exercises and I was worried about the same thing when switching. However, at least in my experience, I gained far more size & strength by getting rid of most of the accessory crap and focusing on the core lifts. The heavy compound exercises in the 5x5 are just about the best "bang for the buck" - the squat, deadlift, OH press, bench press and power cleans (or, to a lesser extent, rows) produce just about the best gains for a given amount of time. They use the most muscles, they let you move the most weight over the longest distances, and they produce strength that transfers very well to the real world. Therefore, by dedicating yourself 100% to getting better at those lifts, and not being distracted by a dozen other accessory movements, I got significantly better results in 6 months of the 5x5 than several years of BB crap before it.

It is worth mentioning that when I was doing the 5x5, I did do one accessory movement per workout - usually some pull-ups one day, dips another day, and sit-ups the third day. The primary goal of each, however, was to help progress in the core lifts. E.g. pull-ups help squats/deadlifts, dips help bench, and stronger abs help just about everything.

Also, do you think the lack of any direct hamstring work in Bill Starr 5x5 is an issue, or do they get enough work doing squats and deadlifts?

 

[brikis98]

Originally posted by: Special K

Originally posted by: brikis98

Originally posted by: Special K
Do you believe the lack of accessory lifts in the Bill Starr 5x5 routine is detrimental to either size or strength gains? I have been following this routine for a few months now after having stalled out on Max-OT and while I have set some new PRs, I must admit it does feel strange not doing things like DB decline chest press, DB shoulder side raises, and other "bodybuilding" type lifts.

Before the 5x5, I did a BB style routine that included tons of accessory exercises and I was worried about the same thing when switching. However, at least in my experience, I gained far more size & strength by getting rid of most of the accessory crap and focusing on the core lifts. The heavy compound exercises in the 5x5 are just about the best "bang for the buck" - the squat, deadlift, OH press, bench press and power cleans (or, to a lesser extent, rows) produce just about the best gains for a given amount of time. They use the most muscles, they let you move the most weight over the longest distances, and they produce strength that transfers very well to the real world. Therefore, by dedicating yourself 100% to getting better at those lifts, and not being distracted by a dozen other accessory movements, I got significantly better results in 6 months of the 5x5 than several years of BB crap before it.

It is worth mentioning that when I was doing the 5x5, I did do one accessory movement per workout - usually some pull-ups one day, dips another day, and sit-ups the third day. The primary goal of each, however, was to help progress in the core lifts. E.g. pull-ups help squats/deadlifts, dips help bench, and stronger abs help just about everything.

Also, do you think the lack of any direct hamstring work in Bill Starr 5x5 is an issue, or do they get enough work doing squats and deadlifts?

As with all other accessory work, I think it mostly depends on the person. I'm naturally very quad dominant, and from years of sitting all day in my software job, I had very weak glutes/hamstrings. I definitely needed extra posterior chain work to balance myself out, but that won't be the case for everyone. If you don't have such weakness, full depth squats (especially low bar), deadlifts, and power cleans (which I recommend instead of rows) will give your posterior chain plenty of work. Otherwise, start with some glute activation exercises, lower back exercises and eventually work your way up to glute ham raises, good mornings, and romanian deadlifts.