T Nation

Modified Starr Routine for Goals


#1

Hey guys,

I'm thinking about using the bill starr 5x5 from the strongest shall survive to reach my goals by the end of summer. I think its pretty reasonable.

Here are my goals:

Strength Goals:
Clean and Push Press 205->225
Deadlift 425->495
Squat 280->315
Bench 225->275

Size Goals:
Weight 195->205
Body Fat 13%->10-12%
Arms 16->17 inches

I don't want to mess with the routine too much, so the only major modification is adding in EDT arms for 10 minutes. I figure the starr routine will take care of the rest. It's hard to find a routine that adds in cleans and pushpresses which is why I'm not going the westside approach.

-Monday (Heavy)
Squat 5x5
Bench 5x5
Cleans 5x5
2 sets of weighted hypers
EDT Arms (10 minutes)

-Wednesday (Light)
Squat 4x5
Push Press 4x5
Deadlift 4x5
Assistance: 4 sets of sit-ups

-Monday (Medium)
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Cleans 4x5, 1x3, 1x8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)


#2

I would alter what you have offered to the following:

Drop the deads for good mornings 4X8 and alternate with stiff leg deads 4x8

Drop the bench on Fri, use incline BB 3x5, 3x3 (weight is higher than heavy day)

Drop the cleans on Fri and use shrugs instead 5x5

For beach work use 2x20, too much arm work will dramatically drop what you're able to press, clean, etc...

Use a leg circuit on Wed 2x20 leg ext, leg curl, adductor and 3x20 calf raises.