BILL STARR - i vari programmi

ho trovato un articolo che potrebbe essere interessante.... riporta le varie tipologie di programmi B.S. li indico a seguito, potrebbero tornare utili a qualcuno. Sarebbe interessante anche trovare, per gli stessi, i vari file .xls per la strutturazione

dell'allenamento.... li cercher LA PRIMA: The Bill Starr Power Routine

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Monday Heavy Day Squat 5 sets of 5 Bench 5 sets of 5 Powerclean 5 sets of 5 Weighted hyperextensions - 2 sets Weighted sit-ups - 4 sets On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. Your fifth set equals the triple from the previous Friday's workout Wednesday Light Day Squat 4 sets of 5 Overhead Press 4 sets of 5 High Pulls 4 sets of 5

Sit-ups - 3 sets On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added.Overhead Press is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy. Friday - Medium Squat 4 sets of 5, 1 triple, 1 set of 8 Bench 4 sets of 5, 1 triple, 1 set of 8 Powercleans 4 sets of 5, 1 triple Weighted Dips - 3 sets of 5-8 Triceps and Biceps - 3 sets of 8 each On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and dont over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps

Madcow Intermediate 5x5 Monday Heavy Day Squat 5 sets of 5 Bench 5 sets of 5 Barbell Row or Powerclean 5 sets of 5 Weighted hyperextensions - 2 sets Weighted sit-ups - 4 sets On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout. Wednesday Light Day Squat 4 sets of 5 Incline Bench or Overhead Press 4 sets of 5 Deadlift 4 sets of 5 Sit-ups - 3 sets On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Overhead Press and deadlifts are ramped up to a top set of five.

Friday - Medium Squat 4 sets of 5, 1 triple, 1 set of 8 Bench 4 sets of 5, 1 triple, 1 set of 8 Barbell Row or Powerclean 4 sets of 5, 1 triple, 1 set of 8 for rows Weighted Dips - 3 sets of 5-8 Triceps Extension and Biceps Curl - 3 sets of 8 each On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and dont over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps. The Bill Starr Strength Factor Routine 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 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.

Bill Starr's "Big 3" Program Monday Heavy Day Powerclean 5 sets of 5 Bench 5 sets of 5 Squat 5 sets of 5 The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185. Wednesday Light Day Powerclean 5 sets of 5 Benchpress 5 sets of 5 Squat 5 sets of 5 Use the weight of the third set of the heavy day as the top end for the light day. Friday - Medium Powerclean 5 sets of 5 Benchpress 5 sets of 5 Squat 5 sets of 5 Use the weight of the fourth set of the heavy day as the top end for the medium day.

Bill Starr's 5x5 Monday: Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max) Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max) Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max) Wednesday: Bench press, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max) Power clean, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max) Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max) Friday: Power clean, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max) Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max) Bench press, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Bill Starr's Beginner 5x5 Monday (Heavy Day - > 85%) Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Wednesday (Light Day - <70%) Back Squats: 5 x 5 using 60% of Monday's weight Bench Press: 5 x 5 using 60% of Monday's weight Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Friday (Medium Day - 70-85%) Back Squats: 5 x 5 using 80% of Monday's weight Bench Press: 5 x 5 using 80% of Monday's weight Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Bill Starr's Beginners 5x5 Program 2 Monday Heavy Day Powercleans 5 sets of 5 Bench 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program) Squat 5 sets of 5 1x10 weight from 3rd set set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target Wednesday Light Day Powercleans 5 sets of 5 Bench 5 sets of 5 1x10 weight from 3rd set Squat 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday Friday - Medium Powercleans 5 sets of 5 Bench 5 sets of 5 1x10 weight from 3rd set Squat 5 sets of 5 1x10 weight from 3rd set set 5 use weight 4th set of Monday Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps 1 set of weighted situps eventually this will feel like a power lifting contest so we change the basic set up: Monday Powerclean Heavy Bench Medium Squat Light Wednesday

Powerclean Light Bench Heavy Squat Medium Friday Powerclean Medium Bench Light Squat Heavy
Bill Starr's Beginners 5x5 Program 3 Monday - Heavy Day Powercleans - 5 sets of 5 Bench - 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program) Squat - 5 sets of 5 1x10 weight from 3rd set set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target Wednesday - Light Day Powercleans - 5 sets of 5 Incline Bench - 5 sets of 5 1x10 weight from 3rd set Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday Friday - Medium Powercleans - 5 sets of 5 Standing press - 5 sets of 5 1x10 weight from 3rd set Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps 1 set of weighted situps