Need Help w/ Bill Starr Program

Bigger Stronger Leaner Competitive Bodybuilding
1

I’m getting ready to start a 3-day Bill Starr program but I need help figuring out how to pick the weights. The author says he will show how to pick the weight but never does. Is there a forumula? Or has anyone done this program exactly as it is written out?

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each

Thank you

-Q

2

Before you try that routine… you should use a bit simpler Bill Starr program.

Monday, Wednesday, Friday
The Big Three: Squat, Bench Press, Power Clean

Sets: 5
Reps: 5
Loading: see below

Monday:
Increase with each subsequent set up to 100% of 5RM

Wednesday:
Increase with each subsequent set up to 80% of 5RM (80% of Mondays 5th set)

Friday:
Increase with each subsequent set up to 90% of 5RM (90% of Mondays last set)

Two Supplemental Exercises
Sets: 2
Reps: 10-20 (I like rows/shoulder presses on M&F and curls/dips on Wed)

Try to make weight increases pretty evenly spaced; 135x5-185x5-225x5-275x5-315x5 for example

3

Thank you for the response. I’ve looked into a lot of programs and I think this one fits me best.

If anyone knows how to figure out the weights I’d greatly appreciate it.

-Q

4

Why do you suggest I use that routine instead?

5

My college’s football team has used Bill Starr workouts for a while, this is how it was explained to me. Figure out the top weight that you’ll use for a given exercise (Squat-Clean-Bench variations…the rest are high-rep and just for some added volume). Then choose an appropriate starting point, and make equal-sized jumps, or as close as possible, until you get to your max set. If your 5RM was under 185 for the bench or clean, generally guys started with 95. Anything over that, 95 was a warmup and 135 was the 1st work set.

So a workout might have looked like…
Back Squat: 135x5, 175x5, 215x5, 255x5, 295x5
Power Clean: 95x5, 110x5, 125x5, 140x5, 155x5
Bench: 135x5, 155x5, 175x5, 195x5, 215x5

At some point as you get stronger the jumps become irregular, I always preferred to make the bigger increases in weight earlier and increase it equally over the last 3 sets, but you could make the increase between 4th and 5th set. If I wanted to progress with that particular bench workout it could go 135/160/180/200/220 or 135/155/175/195/220, depending on your preference.

Backoffs are supposed to be close to your 3rd set in weight, probably a little less, but this can be a motherfucker after 6 weeks of this program if you aren’t ready. For variation you could do hang cleans on Friday. On Wednesday are you working up to a max set in the front squat or back squatting with a % of your Monday workout as was said before?

6

Thank You John P. I greatly appreciate the assistance.

To answer your question, tomorrow will be my first day on this program. If you have any other advice please let me know.

So, a good way to start would be to figure out my 5 rep max? Then start spacing down from there? Won’t my 5 rep max be difficult after 4 previous sets? Say my 5 rep max for the bench is 80lbs (Which it may be cause I’m skinny and weak). Should my last set be 70-75lbs?

Thanks again.

-Q