Another Bill Starr routine

Discussion in 'Fitness & Nutrition' started by blam, Dec 12, 2005.

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  1. blam

    blam New Member

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    People who liked christophers routines here is another one from the great Bill Starr. Slightly more complicated I will admit:

    by Bill Starr

    Monday (Heavy Day)

    Squats
    5 x 5; 1 x 8 (back-off set)

    Bench Press: Change your routine every week. Always do three sets of five as warm-ups then do three sets of heavier triples, doubles or singles. Some weeks you might want to find a work weight and do it for 3-5 sets of five. Do one or two back-off sets of eight

    Back Work: Alternate deadlifts with power clean and clean high pulls every other week. Change up the reps on the deadlifts each time you do them. Do five sets of five, two sets of five, followed by three sets of 3, or four sets of eight. Work five sets of five on the power cleans, then do four sets of three on the clean high pull. You should be doing fifty more pounds on the high pull on your very first set than you used for your last power clean and aim at using 100 more pounds on your final set.

    Auxiliary Work: Incline Dumbbells: Change these around also. One week do three sets of twelve or fifteen, then another do two sets of twenty. Do NOT do any less than 10 reps however.

    Tuesday (Light Day)

    Power Snatches: Two sets of five, then four to five sets of three. As long as you are maintaining goof form, you can do extra sets but when the form gets sloppy, move on to the high pulls.

    (Note from Coach Margraff—“make sure you know what you are doing with this lift. Incoming freshman are not to attempt this lift until they are properly taught the technique here at Hopkins by Bill Starr)

    Snatch Grip High Pulls: Five sets of three, again trying to handle at least 100 pounds more on your final set over what you power snatched for your last set

    Overhead Press: Change the set and rep sequence like you did on the bench press. Until you get your form down, do five sets of five. An excellent formula to improve this lift is to do three sets of five as warm-ups, then select a work weight and do five sets of three. Follow these with one back-off set of eight. If you make all your sets, move the weight up five pounds the next week. Stay with the strict presses until you are able to handle 200 x 3, then you can add in some push presses. But the strict presses are more beneficial until you reach that strength level.

    Baby Cows: Start doing three to five sets of thirty reps and if possible alternate the standing and seated calf machines.

    Chin-ups: Do four sets of all you can do. Try to add at least one rep, total, to each workout and these will steadily move up.

    Wednesday (Light Day)

    Squats:
    Five sets of five, using 50 lbs less than you did on Monday or do Front Squats, three sets of five followed by three sets of heavier threes

    Good Mornings: Four sets of eight. Remember you want to keep your top set of eight at 50% of your best squat

    Incline Bench: Follow the guidelines set down for the bench press on Monday. Change the routine weekly but always look for a PR

    Dips: One set without weight, then start adding resistance for three or four more sets. Do eights, fives and threes. In order for dips to help your other lifts, you have to move past 100 for reps

    Beach Work: Do two or three sets for your triceps and biceps, but don’t get nuts on these for you are already doing lots for you upper arms and adding in too much will not help, but hurt. For the triceps: straight-arm pullover or pushdowns on the lat machine are good. Any type of curling is useful for the biceps and some reverse curls are beneficial for forearm development. Keep the reps high, twenties, fifteens, and never less than ten

    Friday (Medium Day)

    Squats:
    Three sets of five followed by two sets of threes and one back-off set of eight. Try to move your triple up five to ten pounds each week and come back the following Monday and do that same weight for five reps.

    Hang Cleans: These are optional. If you think you need more work on your power clean form, do three or four sets of five before doing your shrugs. Always do these before shrugging.

    Shrugs: Five to six sets of five. Alternate the Hawaiian kind with the “in the rack” type, if possible

    Bench Press:Four sets of eight followed by two sets of doubles

    Close-grip Bench Press OR Overhead Press: Do NOT do both!! You can alternate these every other week. On the close-grips, do three or four sets of eight. On the overhead presses, do five sets of five

    Beach Work: Optional. If you have some energy left over at this stage of the week, you can add in more curls, triceps or chins. But don’t overdo it or you will be shot for Monday.

    ALL WORKOUTS:

    Abdominal Work: Include ab work at every workout. In fact you can do something for your abs every day. Be sure to hit the high and low portions of your midsection every time. High reps are better than multiple sets of lower reps.

    Stretching: Spend time stretching after each workout. It is also a good idea to start doing some stretching during the workout in-between sets.
     
  2. MaineSucks

    MaineSucks OT Supporter

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    good find :bigthumb:
     
  3. L7

    L7 Mr Negativity

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    Archive for later?
     
  4. blam

    blam New Member

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    bump!?! too many newbies ask for routines and ignore ones that are actually half decent.
     
  5. ralyks

    ralyks New Member

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    Verryy nice, I might switch to this instead of the current program. I've been wanting to get in more benching, and wasn't sure where to throw in cleans/snatches/shrugs. Comments from chris/pur/the-gang on this program will be well appreciated.
     
  6. timberwolf

    timberwolf New Member

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    I pick up Ironman just because I love reading his monthly articles.

    Good find.
     
  7. MaineSucks

    MaineSucks OT Supporter

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    IMO its fine as long as you arent doing weighted ab work
     
  8. MaineSucks

    MaineSucks OT Supporter

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    i mix it up with both...

    usually 2 days of heavy ab training with a PL style routine and 4+ high rep on BB style
     
  9. uf20wop

    uf20wop OT Supporter

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    interesting
     
  10. tize

    tize Guest

    high rep abs = boring and wack

    3reps ftw
     
  11. GilgaMesH

    GilgaMesH Active Member

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    should we start calling this the "blam routine" now :o
     
  12. Devil

    Devil I have become my terror. OT Supporter

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    i was about to ask what the fuck is a baby cow exercise until i typed it out then it hit me :o
     
  13. ralyks

    ralyks New Member

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    bump
     
  14. spark plugs.

    spark plugs. beautiful. OT Supporter

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    chris's program is pretty similar...but not quite as much work. he sure does make you squat a lot though.
     
  15. spark plugs.

    spark plugs. beautiful. OT Supporter

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    i personally wouldn't waste my time with so much warming up on monday...one set of warm-ups is good for me.
     
  16. :ugh:
     
  17. spark plugs.

    spark plugs. beautiful. OT Supporter

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    what? I've PERSONALLY found that doing 3 sets of warm-ups when i'm doing 5x5 ends up making my workout feel somewhat "lacking"
     
  18. well yeah 5x5 is basically a warmup in itself

    the last 2-3 sets should be the only hard ones
     
  19. cls

    cls Though I have fallen, I will rise. Though I sit in

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    How do you guys feel about the volume in this routine? Seems much more demanding than a typical Bill Starr routine.
     
  20. spark plugs.

    spark plugs. beautiful. OT Supporter

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    :werd: even his "light days" seem pretty hard.
     
  21. KetchupKing

    KetchupKing New Member

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    the chris base program in the archives was developed by bill starr
     
  22. No, it wasn't.
     
  23. blam

    blam New Member

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    Yes it was.

    It was posted on ruggedmag by Golberg a while ago:

     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Another Bill Starr routine

     
  25. Perplexed

    Perplexed OT Supporter

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    Good lord :ugh:
     
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