Andalite
Elite Bodybuilder
hi everyone.
ive been a member here for a long time but i dont post much.
im no beginner to weightlifting. ive been lifting for 3 years but i consider myself to be a beginner to curb ego problems
anyways, i post a lot on intensemuscle.com...im on dc training right now and im doign great..
but i dont want to get stuck on just one type of program for so long...ive been dc'ing for the last 4 months...come janurary (6 monhts of dc) i want to switch things up till may. i want to do bill starr's 5x5 program. but i have shoulder issues (lose shoulders) and i cant bench properly because of my phobia. i have an incline bench of 205x1 but a flat of 185x1.
so i cant do the simple 5x5 laid out because im too damn afraid.
but i came across this version of bill's program:
i wanted to ask if there is a link any more of these kinds of bill starr programs. can someone please help me?
i thought of doing a lower-volume westside, but westside is for REALLY advanced people and i dont think i can last out on. which is why i thought of this.
if ANYONE can help me with this please please let me know.
thanks
Andalite
EDIT: i forgot to mention my other stats
im 5'7 @ 180 lbs (planning on hitting 185 by new year's)
max dead = 355x1
max a2g squat = 310x1
max bench = 185x1
max incline bench = 205x1
max oh press = 135x2
experience with all the core lifts = 10 months
thanks
ive been a member here for a long time but i dont post much.
im no beginner to weightlifting. ive been lifting for 3 years but i consider myself to be a beginner to curb ego problems
anyways, i post a lot on intensemuscle.com...im on dc training right now and im doign great..
but i dont want to get stuck on just one type of program for so long...ive been dc'ing for the last 4 months...come janurary (6 monhts of dc) i want to switch things up till may. i want to do bill starr's 5x5 program. but i have shoulder issues (lose shoulders) and i cant bench properly because of my phobia. i have an incline bench of 205x1 but a flat of 185x1.
so i cant do the simple 5x5 laid out because im too damn afraid.
but i came across this version of bill's program:
Bill Starr said:Beginner's Strength Program by Bill Starr
From the Article "The Forgotten Factor: Strength" in Robert Kenndey'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 Dumbell 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.
i wanted to ask if there is a link any more of these kinds of bill starr programs. can someone please help me?
i thought of doing a lower-volume westside, but westside is for REALLY advanced people and i dont think i can last out on. which is why i thought of this.
if ANYONE can help me with this please please let me know.
thanks
Andalite
EDIT: i forgot to mention my other stats
im 5'7 @ 180 lbs (planning on hitting 185 by new year's)
max dead = 355x1
max a2g squat = 310x1
max bench = 185x1
max incline bench = 205x1
max oh press = 135x2
experience with all the core lifts = 10 months
thanks