There seems to be alot of interest in this type of training routine so I thought I'd throw another log on the fire and give a sample Bill Starr routine.He advocated starting out with 3 training days per week using the heavy-light-medium system.
SAMPLE:
Monday(Heavy*)
1) Back Squats 5x5
2) Bench Presses 5x5
3) Deadlifts or Power Cleans or Bent Rows 5x5
4) Assistance work: incline dumbell presses 2x20
chins 4xmax reps
*On 5x5 exercises, you progressively added weight to each set until you were using your top weight for a max 5 set.For back work, the exercise selection depended upon your goals.Power lifters did deads, athletes did cleans, bodybuilders did rows.
Wednesday(Light*)
1) Back Squats or Front Squats 5x5
2) Overhead Presses 5x5
3) Stiff-Legged Deadlifts or good mornings 4-5x8
4) Assistance work: leg extensions 2x20
leg curls 2x20
standing calf raises 3x30
*Light days meant using either 75- 80% of heavy day weight, or 50 ibs less than heavy day weight on the core exercises.
Friday(Medium*)
1) Back Squats 3x5-2x3-1x8
2) Incline Bench Presses 5x5
3) Dynamic Shrugs 5x5
4) Assistance work: chins 4xmax reps
*Medium days seemed a little complicated.On the squats, you used 10 pounds more on your top set of 3 than you used on your top set of 5 from the previous heavy day.The following Monday(heavy day), you took your top set of 3 from Friday and tried to hit 5 reps with it on your final set.This was Starr's progression plan for squats.The set of 8 was a back-off set, using 50 ibs less than your top set.On the Inclines, he suggested using around 85-90% of your bench press weight.
The Heavy-Light-Medium System not only designated weight, but intensity of individual exercises.For example, Starr says that although more weight can be used on shrugs than cleans, the cleans were a more intense movement and therefore were designated as a heavy day exercise.Low back work was always done on the light day, even though stiff-leg deadlifts and good mornings can be done with considerable weight.However, Starr always cautioned his lifters about not overtraining the low back.Therefore, he advocated not maxing out on those exercises; instead, he suggested leaving a few reps "in the hole" to prevent unnecessary low back fatigue/trauma.
This is just one of his basic sample workouts.After awhile you could add a fourth training day, which was usually another light day.For some lifters, he also inserted one double session, usually on the heavy day where he split the days weight work into two sessions.
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