I've been using homemade routine for about 6 months now so I wanted to give Bill Starr's a try (Madcow Intermediate or Linear Version)
I plugged my numbers in and this is what my routine looks like:
Is that what it should look like or am I missing anything?
I just have a few questions that I couldn't find so I hope you guys don't mind.
It seems like there are big jumps from one set to another set, first starting at low weights then working myself up. It looks like the last set of 5, is what needs effort and other previous 4 sets look like simple warm up. It it supposed to be like this to prevent overtraining?
Let's say I get stuck on week 4 for monday's bench, do I go back to the previous week and work myself up again? Howis that going to affect friday's bench since it calls for increasing my top set of 5 from monday's by 2.5% and go for 1x3. Do I use last week's number for that too?
Are assistance exercises optional? If not, how should they be performed in terms of weights. Do I keep numbers the same throughout the whole sets?
If I don't have access to weighted dips, can it be substituted with close grip bench press?
I would like to add pull ups to the routine, is it possible?
Last edited by MPB; 03-18-2008 at 08:57 PM.
Hope this helps. Good luck on the routine!
Yea that helped, thanks a lot.
I'm just trying to figure out what would be a good substitue for weighted dips. I've thought about bench dips but loading/unloading plates on my legs seems too much of a hassle.
I would tend to not tamper with the program, but if I did it again I would add pullups to day 2.
I have another question (my last one, I promise!)
I thought I was supposed to go for a pr +5 lb every week.
Monday's week 8 and week 9 (bench press) for example, I'm supposed to try to get 287, and 294 for 5 reps.
Looking at the spreadsheet, it seems like I'm going for a pr +6~7 lb every week on bench press, so I'm not sure how I should round them up to the nearest number. Trying to set a new pr +10 lb higher than a week before seems highly unlikely.
Smaller incrementsi if possible.
Being a strong teenager means nothing.
My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.
Dust out the vagina, and keep on lifting.
I'm thinking if I should just take out the dips since I only have access to cgbp.
One site tells me that if I don't have parallel dip bars, it's okay to drop the dips so I might just do that.