T Nation

The Bill Starr Power Routine Anyone?


#1

I was wondering if anyone have tried the Power Routine and how that has effected your Deadlift. The routine goes like this:

Monday â?? Heavy Day
Squat â?? 5 sets of 5
Bench â?? 5 sets of 5
Powerclean â?? 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets

Wednesday â?? Light Day
Squat â?? 4 sets of 5
Overhead Press â?? 4 sets of 5
High Pulls â?? 4 sets of 5
Sit-ups - 3 sets

Friday - Medium
Squat â?? 4 sets of 5, 1 triple, 1 set of 8
Bench â?? 4 sets of 5, 1 triple, 1 set of 8
Powercleans â?? 4 sets of 5, 1 triple
Weighted Dips - 3 sets of 5-8
Triceps and Biceps - 3 sets of 8 each

I would like to try this routine, but would like to know if anyone had any experience with this routine/ Or mainly just replace the deadlfit with an another exercise


#2

I ran this maybe 2yrs ago. It was quite effective in bring my squat and deads up. Bench didnt move too much. Id recommend running it just how it is. I wouldnt change it for at least 6wks or until you hit a plateau. There is a spreadsheet for it that I used. Ill see if I can post it later