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Routines & Programs Forum: |
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Topic: |
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Started By Equalizer (Pittsburgh, PA, U.S.A.) Started on: 1/31/2007 2:36:46 PM, viewed 429 times |
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Bill Starr′s 5×5 |
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I was recently spending some time on other forums and ran across some posts by a guy who actually had Bill Starr as a strength coach in college. He stated that the 5×5 routine, the type that Madcow has listed on his website was only used for the first 3 weeks of training, generally for beginners as a break-in to weight training. His real routine was a little different and had quite a bit more volume. I have a copy of the the routine and we post it when I have more time.
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This Topic has 5 Replies: Displaying – out of Replies:
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HITHopper (Adelaide, SA, Australia) on 2/1/2007 1:46:46 AM
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cool if you could post it that would be great.
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Equalizer (Pittsburgh, PA, U.S.A.) on 2/1/2007 3:35:40 PM
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Bill Starr Routine:
Was used from January to April. Trainees added at least 100lbs. to their Squat during this time.
Monday.
Power Cleans- 5×5 Squats- 4×8 Bench Press- 5×3, 2×8 Dumbbell Incline- 2×20
Wednesday:
Incline Press- 5×5, 1×8 Squats- 5×5 ( light day- top set 50lbs. lighter) Good Mornings- 4×10 Calf Raises- 3×30 Biceps- 2×20 Triceps- 2×20
Friday:
Squats- 5×3, 1×8 Shrugs- 5×5 Bench Press- 3×8, 1×2 Close Grip Bench- 3×8 Biceps- 2×20 Triceps- 2×20
-Ramping up to top set on the big exercises where it has 5×5, 4×8, etc. listed. – Back off sets to failure. -Rather than periodizing over weeks or months he did it within each week- 8 reps om Mon., 5 reps on Wed., 3 reps on Fri. – High reps on isolation exercises to spare the joints after doing 5′s and 3′s.
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Equalizer (Pittsburgh, PA, U.S.A.) on 2/1/2007 3:37:24 PM
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I found it interesting that there were no Deadlifts of Military Presses included.
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bloodandguts (Alburg, vt, U.S.A.) on 2/1/2007 4:29:04 PM
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"-Rather than periodizing over weeks or months he did it within each week- 8 reps om Mon., 5 reps on Wed., 3 reps on Fri."
which means that it′s not really a beginner′s routine but an intermediate. A beginner would not need a light day midweek. the only people who would need to periodize over many weeks or months are advanced and elite athletes. adding 100 lbs to the squat in 4 months should be a cake walk for a novice. When you do the math it′s less than a 2lb increase per session.
B&G;
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