Harie said:
Hair today gone tomorrow - you ever run this program before? Another Bill Star routine
Heavy Day
Squat 5x5 Ramping to top set of 5
Bench 5x5 Ramping to top set of 5
Deadlift OR Bent Rows 5x5 Ramping to top set of 5
Incline DB Press 2x20 Light Weight
Calf Raises 3x30
Weighted Situps 4xfailure
Light Day
Squats or Lunges 5x5/4x6 Lunges Use 50 lbs less on all sets than on heavy day
Good Mornings OR SLDL's OR Kneeling Squats 4x10 Do one of the previous exercises, not all 3. Rotate If using SLDL's, work up to 75% max squat - GOAL. Good Mornings - 225 is top weight to use for safety reasons
Military 5x5 Ramping to top set of 5
Dips 1x8-20 When you can do 20, add weight and drop to 8 reps
Curls 3x15
Medium Day
Squats 5x5 Same weight as first 4 sets of Heavy Day
Incline DB Press 5x5 Ramping to top set of 5
Shrugs OR Clean High Pulls 5x5 Ramping to top set of 5
Straight Arm Pull-Overs 2x20
Chins 4xfailure
Abs 4xfailure
NOTES:
Week A: Deadlifts, Good Mornings, Shrugs
Week B: Bent-Over Rows, Stiff-Leg Deadlifts, Clean High Pu
After two or three weeks, you can add in back-off sets on all of the pressing exercises, squats, and lunges.
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
No, i never did that one....the one I did was like this....
HEAVY MONDAY
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups
MEDIUM WEDNESDAY
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups
LIGHT FRIDAY
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
I made ridiculous gains on that routine...I dont do it anymore...but I might jump on it again soon.
All the info is on this site
http://www.geocities.com/elitemadcow1/index.htm