Bill Starr Power Routine

[Doug M.]

Soccer's over, and I'm back at lifting with a purpose. No more screwing around in the weight room. Today i started the Bill Starr routine. I worked really hard to make sure it was tough.

11/28
Squats 5x5 @ 145, 155, 165, 175, 185
Bench 5x5 @ 95, 100, 105, 110, 115
Bent Over Rows 5x5 @ 60, 65, 70, 75, 85
Weighted Hypers 2x15 @ bw+ 10
Weighted Sit-ups 4x15 @ bw+ 25

-The last set of squats was tough, the last rep being extremely difficult to get up.
-Bench: set 3, rep 5 was tough; as well as set 4 reps 3-5 and set 5 rep 2-5
-In Rows, the weight was not too difficult, so between sets 4 and 5 i put 10lbs more on instead of 5.
-the weighted hypers were tough at rep 10 in set 1 and 7 or 8 in set 2.
-the sit-ups got tough around rep 10 in each set


So far i like this routine. It's a tough one and its fun to do. I'm going to keep at this for a while and see what happens

Doug

[Kevin T.]

You can lift all you want, but the key with this program is to EAT like a mofo-good food- and to get enough SLEEP and recovery. So, post your diet! Then, we can dissect so you can get swole! I had some decent gains in the beginning of the summer with this program, but i was eating non-stop and sleeping a lot too.

[Doug M.]

yea..sleep doesnt work on a school day kev...u should no that..and teachers tend to yell at me when i fall asleep during class...(except in spanish cuz i had a friggen 99 average last mp..)...im gonna eat good this weekend though..lol

ill try to work on my diet some..

Doug

[Chris D]

I've seen a lot of people have success with the Bill Starr program, so it should get you where you want to be strength wise. At the least it will get you going in the right direction.

Lift heavy,
Chris D.

[Doug M.]

11/29

OFF DAY

thank god today was an off day. Yesterday i worked really hard and i'm feeling it. I feel it in my legs back and chest. Mostly upper back. The soreness in my abs and lower back went away in the morning.

It feels good to be sore in a way. This is what keeps me going on. Usually I'll feel sore for a day, then lift the day after that...Its just a big circle, but its fun..

ill post again tomorrow..its a light day

Doug

[Doug M.]

I did the second day of Bill Starr. I had some dull soreness left in my quads, upper back and chest, but it's going away.

11/30
Squats 4x5 @ 145, 155, 165, 165
Incline Press 4x5 @ 70, 75, 80, 80
Deadlifts 4x5 @ 150, 160, 170, 180
Weighted Situps 3X20 @ bw+25

-Set 4 was difficult in squats
-Inline Bench: set 3, reps 3-5 were tough; as well as in set 4 reps
-Deadlifts felt good because i have not done them very much lately and i hit my old numbers. Set 2, rep 5 was tough, set 3 reps 3-5, and set 4 reps 2-5 were very tough.
-the sit-ups got tough around rep 10 in the second set and very tough around rep 10 in the third set

So far i have been eating like crazy (except at school)...and i have been lifting when i'm supposed to. The routine is keeping me going.

Doug

[Adam H.]

Doug-

Good luck with this routine! I love this kind of training. Do you have a link to the template you are using? So many varients of this training style are floating around, but I don't recognize yours as one that I've seen. I've been doing this for a while so I might be able to chime in with some advice.

Keep it up!

Adam

[Doug M.]

I actually couldnt get to the website that has the routine because my computer is horrible, but i knew that kevin had it in his computer so i got him to email me the routine..

Doug

[Doug M.]

12/2
Squats 4x5 @ 145, 155, 165, 175, 1x3 @ 190 1x8 @ 175
Bench 4x5 @ 95, 100, 105, 110, 1x3 @ 120 1x6 @ 110
Bent Over Rows 4x5 @ 60, 65, 70, 75, 1x3 @ 90 1x8 @ 75
Weighted Dips 3x6 @ bw+10
Curls 3x8 @ 40
superset w/
Tricep Press down 3x8 @ 30

-In Squats the last two sets were really tough
-In Bench set 3, rep 3; set 4, rep 3; set 5 rep 1; and set 6 was tough
-The last two sets of rows were pretty tough
-The last set of dips was tough
-The last superset was really tough

On thursday my lower back and quads were sore.
Today there was just a dull ache in the lower back.

Now i feel great. This routines awesome

Doug

[Doug M.]

12/6
1 Squats 5x5 @ 150, 160, 170, 180, 190
2 Bench 5x5 @ 95, 100, 105, 110, 115
3 Bent Over Rows 5x5 @ 65, 70, 75, 80, 90
4 Weighted Hypers 2x15 @ bw+ 10
5 Weighted Sit-ups 4x15 @ bw+ 25

1 set 4 reps 3-5; set 5 reps 2-5 very tough
2 set 3 reps 4-5; set 4 reps 3-5; set 5 reps 3-5 very tough
3 set 5 reps 3-5 tough
4 set 1 reps 11-15; set 2 reps 9-15 tough
5 set 3 reps 13-15; set 4 reps 10-15 tough

I put the weight up in squats by 5...in bench i stayed the same because it was pretty tough last week. I'll try to go up next week. The rows were easy last week so i went up 10 lbs on set 5 instead of 5 lbs.


Since I'm playing indoor soccer on Sunday nights, i had to switch the program to a tuesday, thursday, saturday. I was really sore from soccer on monday.

Doug

[Doug M.]

12/8
1 Squats 4x5 @ 150, 160, 170, 170
2 Incline Press 4x5 @ 75, 80, 85, 85
3 Deadlifts 4x5 @ 160, 170, 180, 190
4 Weighted Situps 3X20 @ bw+25

1 Set 4 was tough
2 set 3 reps 4 & 5 were tough; set 4 reps 3-5 tough
3 set 3, rep 5 tough; set 2 reps 2-5 very tough
4 set 2 reps 15-20 harder; set 2 reps 10-20 tough

This workout really makes me feel good. I've felt like shit all week. From Monday to yesterday i did not have a voice except after gym class and lifting. I always have my energy back after lifting (although i tend to be sore the next day)

Well, looks like I'm going to have a snow day tomorrow...so..like last year ill walk to wendy's after the governor declares state of emergency (so i dont get hit by a car), rent a movie, ride sleds wit some friends, and watch a movie..

o yea..and shovel driveways to make money..hah

Doug

[Doug M.]

12/10
Squats 4x5 @ 160, 170, 180, 190, 1x3 @ 205 1x8 @ 190
Bench 4x5 @ 95, 100, 105, 110, 1x3 @ 120 1x6 @ 110
Bent Over Rows 4x5 @ 65, 70, 75, 80, 1x3 @ 90 1x8 @ 80
Weighted Dips 3x6 @ bw+10
Curls 3x8 @ 40
superset w/
Tricep Press down 3x8 @ 30

-In Squats the last set was really tough
-In Bench set 3, reps 4-5; set 4, reps 3-5; set 5 rep 1-3; and set 6 reps 5-8 were tough
-The last two sets of rows were pretty tough
-The last set of dips was tough
-the superset was moderate, so i will up the weights next week

Okay. I know the squat numbers took a big jump. They werent supposed to, but after shoveling too much yesterday i could not do the math for weight. I put too much on durin the first set and didnt notice til the last. Hey...its positive progress though.

Doug

[Doug M.]

12/13
1 Squats 5x5 @ 165, 175, 185, 195, 205
2 Bench 5x5 @ 100, 105, 110, 115, 120
3 Bent Over Rows 5x5 @ 70, 75, 85, 90, 95
4 Weighted Hypers 2x15 @ bw+ 10
5 Weighted Sit-ups 4x15 @ bw+ 25

1 Set 3 reps 4-5, set 4 reps 4-5, and set 5 reps 3-5 were tough
2 Set 2 rep 5, set 3 reps 4-5, set 4 reps 4-5, and set 5 reps 2-5 were very tough
3 Set 5 rep 5 was hard
4 set 1 reps 13-15 and set 2 reps 11-15 were tough
5 set 3 reps 13-15 and set 4 reps 9-15 were hard

Doug

[Kevin T.]

Doug, just wondering: what type of hand placement do you use for your bent over rows? Overhand or underhand? and do you pull to your chest or to your abs? Just wanted to point that out as there are variations to it. I did underhanded grip pulls before and it is a much more comfortable feeling for me. I try and switch it up when i do BO rows to recruit different stabilizer muscles. With the underhanded grip, pulling to the naval is a more natural movement. When i do overhand grips or DB BO rows, i'll usually pull higher, in between my stomach and chest. Just wanted to let you know about that.

[Doug M.]

when i used to do it in a routine i would switch each set...one overhand..one underhand..but now im doing then the same way i deadlift..overhand i guess..and coming to my chest...

[Doug M.]

12/15
Squat/s 4x5 @ 165, 175, 185, 185
Incline Press 4x5 @ 80, 85, 90, 90
Deadlifts 4x5 @ 170, 180, 190, 200
Weighted Situps 3X20 @ bw+25

1 Set 3 rep 5 and set 4 reps 4 and 5 were tough
2 Set 4 rep 5 was hard
3 Set 3 reps 4-5 and set 4 reps 3-5 were very tough
4 Set 2 reps 18-20 and set 2 reps 13-20 were tough

This was a good workout. It was a tough one, but i kept working instead of giving up. I like the routine and its keeping me going on it.

[Doug M.]

12/17
1 Squats 4x5 @ 170, 180, 190, 200 1x3 @ 215 1x8 @ 190
2 Bench 4x5 @ 100, 105, 110, 115 1x3 @ 125 1x8 @ 105
3 Bent Over Rows 4x5 @ 70, 75, 80, 85 1x3 @ 95 1x8 @ 80
4 Weighted Dips 3x6 @ bw+15
5 Bicep/Tricep routine with 5lb dumbbell...

1 set 5, reps 1-3 and set 6 reps 7-8 tough
2 set 4 reps 4-5, set 5 reps 1-3, and set 6 reps 6-8 tough
3 set 5 rep 3 and set 6 reps 7-8 hard
4 set 3 rep 6 hard
5 Very Tough. I found this routine on my tv with IO. Ill post it tomorrow probably..its hard.

Doug

[Doug M.]

12/19
1 Squats 5x5 @ 175, 185, 195, 205, 215
2 Bench 5x5 @ 105, 110, 115, 120, 125
3 Bent Over Rows 5x5 @ 70, 75, 85, 90, 95
4 Weighted Hypers 2x15 @ bw+ 10
5 Weighted Sit-ups 4x15 @ bw+ 25

1 Set 4 reps 4-5, set 5 reps 3-5 were tough
2 Set 3 reps 4-5, set 4 reps 3-5, and set 5 reps 2-5 were very tough
3 Set 4 reps 5, and set 5 reps 3-5 were tough
4 Set 2 reps 13-15 were tough
5 Set 4 reps 10-15 were tough

My numbers are still going up, I really like this routine.

Doug

[Kevin T.]

Hey doug, i was wondering, do you like this routine?


[img]tongue.gif[/img]

[Doug M.]

Kev..this routines great..my numbers are going nuts. thanks

Doug

[Doug M.]

12/21
Squat/s 4x5 @ 175, 185, 195, 195
Incline Press 4x5 @ 85, 90, 95, 95
Deadlifts 4x5 @ 180, 190, 200, 210
Weighted Situps 3X20 @ bw+25

1 Set 4 reps 4 and 5 were tough
2 Set 3 rep 5 and set 4 reps 3-5 tough
3 Set 3 reps 4-5 and set 4 reps 3-5 were tough
4 Set 2 reps 16-20 and set 3 reps 11-20 were tough


12/23
1 Squats 4x5 @ 180, 190, 200, 210 1x3 @ 225 1x8 @ 200
2 Bench 4x5 @ 100, 105, 110, 115 1x3 @ 125 1x8 @ 105
3 Bent Over Rows 4x5 @ 75, 80, 85, 90 1x3 @ 100 1x8 @ 85
4 Weighted Dips 3x8 @ bw+15
5 Bicep/Tricep routine with 5lb dumbbell...

1 Set 5, reps 2-3 and set 6 rep 8 was tough
2 Set 5 reps 1-3 and set 6 reps 6-8 tough
3 Set 5 reps 2-3 and set 6 reps 6-8 tough
4 Set 3 reps 6-8 hard
5 Tough


It's been a little crazy around here and i didnt get to post that this week. This weeks always crazy..my bday christmas eve and christmas. Its fun tho

Doug

[Doug M.]

Okay...ive been off for a little while, but im back on Bill Starr. The week after christmas i was really sore...not sure why tho...the next week i was working at PR's...this week i started up again

1/10/2006

Squats 5x5 @ 185, 195, 205, 215, 225
Bench 5x5 @ 105, 110, 115, 120, 125
BentOver Rows 5x5 @ 85, 90, 95, 100, 105
Hypers 2x15 @ bw+10 **
Situps 4x15 @ bw+25

** in hypers, i got a cramp in the arch of my left foot when i got on the bench..so i stopped for a second, tried again...then i got one in my right arch..it hurt really bad...it took like 5 minutes to loosen up..Any ideas what it might have been?

1/12/2006
Squats 4x5 @ 185, 195, 205, 205
Incline Press 4x5 @ 90, 95, 100, 100
Deadlifts 4x5 @ 160, 180, 200, 220
Sit-ups 3x20 @ bw+25

Today i didn't have any problems with my arch cramping. It feels good to be hitting these numbers.

Doug

[Adam H.]

Good work, Doug.

You've put 40 pounds on your top squat set in one and a half months! Have you noticed any physical changes? Is the scale moving up?

Keep it up, man.

Adam