- gio ott 21, 2010 9:09 pm
#17762
Ciao a tutti!!! Dopo una discreta assenza eccomi di nuovo :laugh:
ho trovato i vari programmi di B.S., li posto perchè potrebbero essere interessanti per qualcuno.... :clap:
Madcow Intermediate 5x5
Monday ? Heavy Day
Squat ? 5 sets of 5
Bench ? 5 sets of 5
Barbell Row or Powerclean ? 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout.
Wednesday ? Light Day
Squat ? 4 sets of 5
Incline Bench or Overhead Press ? 4 sets of 5
Deadlift ? 4 sets of 5
Sit-ups - 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Overhead Press and deadlifts are ramped up to a top set of five.
Friday - Medium
Squat ? 4 sets of 5, 1 triple, 1 set of 8
Bench ? 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean? 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don?t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
The Bill Starr Strength Factor Routine
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 Dumbbell 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
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.
Bill Starr's "Big 3" Program
Monday ? Heavy Day
Powerclean ? 5 sets of 5
Bench ? 5 sets of 5
Squat ? 5 sets of 5
The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.
Wednesday ? Light Day
Powerclean ? 5 sets of 5
Benchpress ? 5 sets of 5
Squat ? 5 sets of 5
Use the weight of the third set of the heavy day as the top end for the light day.
Friday - Medium
Powerclean ? 5 sets of 5
Benchpress ? 5 sets of 5
Squat ? 5 sets of 5
Use the weight of the fourth set of the heavy day as the top end for the medium day.
Bill Starr's 5x5
Monday:
Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Wednesday:
Bench press, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Power clean, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Friday:
Power clean, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Bench press, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Bill Starr's Beginner 5x5
Monday (Heavy Day - > 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day - <70%)
Back Squats: 5 x 5 using 60% of Monday's weight
Bench Press: 5 x 5 using 60% of Monday's weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day - 70-85%)
Back Squats: 5 x 5 using 80% of Monday's weight
Bench Press: 5 x 5 using 80% of Monday's weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bill Starr's Beginners 5x5 Program 2
Monday ? Heavy Day
Powercleans ? 5 sets of 5
Bench ? 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
Squat ? 5 sets of 5 1x10 weight from 3rd set
set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target
Wednesday ? Light Day
Powercleans ? 5 sets of 5
Bench ? 5 sets of 5 1x10 weight from 3rd set
Squat ? 5 sets of 5 1x10 weight from 3rd set
set 5 use weight from 3rd set of Monday
Friday - Medium
Powercleans ? 5 sets of 5
Bench ? 5 sets of 5 1x10 weight from 3rd set
Squat ? 5 sets of 5 1x10 weight from 3rd set
set 5 use weight 4th set of Monday
Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps
1 set of weighted situps
eventually this will feel like a power lifting contest so we change the basic set up:
Monday
Powerclean Heavy
Bench Medium
Squat Light
Wednesday
Powerclean Light
Bench Heavy
Squat Medium
Friday
Powerclean Medium
Bench Light
Squat Heavy
Bill Starr's Beginners 5x5 Program 3
Monday - Heavy Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
Squat - 5 sets of 5 1x10 weight from 3rd set
set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target
Wednesday - Light Day
Powercleans - 5 sets of 5
Incline Bench - 5 sets of 5 1x10 weight from 3rd set
Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday
Friday - Medium
Powercleans - 5 sets of 5
Standing press - 5 sets of 5 1x10 weight from 3rd set
Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday
Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps
1 set of weighted situps
sono in inglese, quindi un pochino di pazienza per tradurli 
ho trovato i vari programmi di B.S., li posto perchè potrebbero essere interessanti per qualcuno.... :clap:
Madcow Intermediate 5x5
Monday ? Heavy Day
Squat ? 5 sets of 5
Bench ? 5 sets of 5
Barbell Row or Powerclean ? 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout.
Wednesday ? Light Day
Squat ? 4 sets of 5
Incline Bench or Overhead Press ? 4 sets of 5
Deadlift ? 4 sets of 5
Sit-ups - 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Overhead Press and deadlifts are ramped up to a top set of five.
Friday - Medium
Squat ? 4 sets of 5, 1 triple, 1 set of 8
Bench ? 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean? 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don?t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
The Bill Starr Strength Factor Routine
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 Dumbbell 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
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.
Bill Starr's "Big 3" Program
Monday ? Heavy Day
Powerclean ? 5 sets of 5
Bench ? 5 sets of 5
Squat ? 5 sets of 5
The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.
Wednesday ? Light Day
Powerclean ? 5 sets of 5
Benchpress ? 5 sets of 5
Squat ? 5 sets of 5
Use the weight of the third set of the heavy day as the top end for the light day.
Friday - Medium
Powerclean ? 5 sets of 5
Benchpress ? 5 sets of 5
Squat ? 5 sets of 5
Use the weight of the fourth set of the heavy day as the top end for the medium day.
Bill Starr's 5x5
Monday:
Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Wednesday:
Bench press, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Power clean, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Friday:
Power clean, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Bench press, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Bill Starr's Beginner 5x5
Monday (Heavy Day - > 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Wednesday (Light Day - <70%)
Back Squats: 5 x 5 using 60% of Monday's weight
Bench Press: 5 x 5 using 60% of Monday's weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Friday (Medium Day - 70-85%)
Back Squats: 5 x 5 using 80% of Monday's weight
Bench Press: 5 x 5 using 80% of Monday's weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bill Starr's Beginners 5x5 Program 2
Monday ? Heavy Day
Powercleans ? 5 sets of 5
Bench ? 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
Squat ? 5 sets of 5 1x10 weight from 3rd set
set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target
Wednesday ? Light Day
Powercleans ? 5 sets of 5
Bench ? 5 sets of 5 1x10 weight from 3rd set
Squat ? 5 sets of 5 1x10 weight from 3rd set
set 5 use weight from 3rd set of Monday
Friday - Medium
Powercleans ? 5 sets of 5
Bench ? 5 sets of 5 1x10 weight from 3rd set
Squat ? 5 sets of 5 1x10 weight from 3rd set
set 5 use weight 4th set of Monday
Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps
1 set of weighted situps
eventually this will feel like a power lifting contest so we change the basic set up:
Monday
Powerclean Heavy
Bench Medium
Squat Light
Wednesday
Powerclean Light
Bench Heavy
Squat Medium
Friday
Powerclean Medium
Bench Light
Squat Heavy
Bill Starr's Beginners 5x5 Program 3
Monday - Heavy Day
Powercleans - 5 sets of 5
Bench - 5 sets of 5 1x10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
Squat - 5 sets of 5 1x10 weight from 3rd set
set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target
Wednesday - Light Day
Powercleans - 5 sets of 5
Incline Bench - 5 sets of 5 1x10 weight from 3rd set
Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday
Friday - Medium
Powercleans - 5 sets of 5
Standing press - 5 sets of 5 1x10 weight from 3rd set
Squat - 5 sets of 5 1x10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday
Leg extensions and leg curls 1x20 and 1x10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps
1 set of weighted situps
sono in inglese, quindi un pochino di pazienza per tradurli
ok, comunque ho ancora qualcosa sui vari B.S., tipo articoli in italiano che ne spiegano l'esecuzione (di una scheda in particolare, mi sembra di ricordare...) e, se ti può interessare, ho 2 file .xls per il settaggio dei pesi nelle varie settimane di durata del programma (tu inserisci semplicemente il tuo 5rm e ti escono le varie settimane sulle quali si sviluippa il protocollo con i vari pesi da utilizzare così come previsti dal programma..... così eviti di viaggiare con la calcolatrice 
)
