Has anyone tried Bill Starr's Strength Factor Routine?

Discussion in 'Fitness & Nutrition' started by woot, Sep 18, 2009.

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  1. woot

    woot wo

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    Starting it tomorrow.


    From the Article "The Forgotten Factor: Strength" in Robert Kennedy's REPS! Magazine, Winter 2006 Edition, Page 104

    Monday (Heavy Day)

    Back Squats: 5 x 5 ramping to limit
    Bench Press: 5 x 5 ramping to limit
    Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
    Incline Dumbbell Press: 2 x 20
    Calf Raises: 3 x 30

    Wednesday (Light Day)

    Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
    Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
    Standing Overhead Press: 5 x 5 ramping to limit
    Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
    Curls: 3 x 15

    Friday (Medium Day)

    Back Squats: 5 x 5 using 20 lbs less than Monday
    Incline Bench Press: 5 x 5 ramping to limit
    Shrugs: 5 x 5 ramping to limit or Clean High Pulls: 5 x 5 ramping to limit
    Straight Arm Pullovers: 2 x 20
    Chins: 4 sets to failure

    You can choose either of the optional back exercises and stick with them or set them up as follows and alternate:

    Week A: Deadlifts, Good Mornings, Shrugs

    Week B: Bent-Over Rows, Stiff-Leg Deadlifts, Clean High Pulls

    After two or three weeks, you can add in back-off sets on all of the pressing exercises, squats, and lunges. No back-offs for any back movement. Should you want to work more on any back exercise, do another top-end set. If you get 5 reps on your top set, add weight next week.





    Looks pretty boss of a routine. It's going to be interesting since I have been doing bb style training for a while now. Just trying to mix things up.
     
  2. ices

    ices New Member

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    I did, except I did bent over rows every Monday and deadlifts every Wednesday (instead of GM or SLDL). It's nice squatting everytime because it allows you to really nail down your form with light weight and it builds confidence for your heavier days. The main emphasis of the program is obviously to build strength, but be smart. If you start feeling your form slip, "redo" the week with perfect form before moving on.
     
    Last edited: Sep 18, 2009
  3. knucks

    knucks Active Member

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    I just skimmed that, but how is that any different than starr's 5x5?
     
  4. Mike Hawk

    Mike Hawk OT Supporter

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    reread the title :mamoru:

    many people on here have tried it and had good luck with it. Just bust your ass and give it everything you've got
     
  5. grimstone

    grimstone magic murda bag OT Supporter

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    good routine
     
  6. woot

    woot wo

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    Should I drop my sprint work? For conditioning I do sprints and hill climbs 3x/week and now thinking about it squatting 3x week + all that shit is going to kill me. My legs and lower back is fucking fried today from doing squats and deadlifts on the same day especially since today was the first day I deadlifted in 2 months. FUCCCKK.
     
  7. n99nyrwg

    n99nyrwg New Member

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    I was on it for awhile and I saw some good gains. I recommend it. As you said, good to mix it up.
     
  8. ices

    ices New Member

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    If you stick to the routine, the soreness will decrease.

    I would personally cut the cardio to 1x a week, maybe on the weekend. Its a nice way to loosen up and I always feel less sore afterwards.

    Everyone who has ever tried this routine and gave it their all got stronger.
     
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