Football player's OFF-SEASON program. According to Bill Starr, this shouldnt be used by Football players for more than 10 weeks for they will gain mass. hence, it could slow them down when running on the field. In addition, it should not be used if you want to maintain your weight class if you are competing. DOH! for ectos like myself, who wouldnt want those results??? hahahahaha.
We shall see if this is effective for F'n ectos
5x5 by Bill Starr
Snapshot of the routine:
Week 1-5
MONDAYS (Volume Phase) Heavy Squat 5x5 working weight set Bench 5x5 pyramid weight set Rows 5x5 pyramid weight set Weighted Hypers 2x5 Weighted Situps 5x5 (I eliminated this workout, I do leg raises and decline sit-ups at home)
WEDNESDAYS (Volume Phase) Light (Oct. 10 – Nov. 4) Squat 5x5 20% less than Monday Deadlift 5x5 working weight set Military or incline 5x5 working weight set Pull-ups 5x5 working weight set Bis 3x8 ( I cycle hammers and bb preacher) Sit-ups 3x5 (I eliminated this workout, I do leg raises and decline sit-ups at home)
FRIDAYS (Volume Phase) Medium (Oct. 10 – Nov. 4) Squat 1x5 pyramid weight set Bench 5x5 working weight set (same weight you last used on monday. the 5th set, add 2.5% and attempt 3reps) Rows 5x5 working weight set Weighted Dips 3x5-8 Tris 3x8 each (I cycle skull-crusher and press-down)
Come back the following monday and start with the last weight used on FRIDAY. (remember, you are targeting a record weight every week)
Week 6 Deload (no target weight, use the last weight used on week 5 and drop wednesday squats)
Week 7-8-9 Intensity Phase 3x3 and drop Friday workout
1. I've never done oly squats in my life, Im so used to smiths so this routine is good. 2. I had a hard time adding weight on my lifts due to lack of technique on "how to," now I made progress in a 4 weeks. 3. I was too sissy doing dead-lifts and 90-degree bent-over bb rows, afraid that I might hurt my back even more due to my previous car accident. Now I can do deads and rows!
Quick cons: 1. More exhausting than MAX-OT due to full body routine 2. Not much variety of exercises. Bis and Tris are called 'beach workout' (just for showing off) 3. Squats are going to hurt since the variation is OLYMPIC style. (hamstrings are below parallel level. yeah, deep squat for some) 4. BB Rows are done with body bent at 90-degrees, yeah its going to hurt.
Volume Phase WEEK 1 (Oct. 17) HEAVY Squat 5x5 working set of 95lbs (I used to squat 155lbs on smiths) Bench 5x5 pyramid starting set of 120lbs. Added weights in increment of 5lbs. (140lbs @ 5th set) Rows 5x5 pyramid starting set of 95lbs (115lbs @ 5th set) Weighted Hyper-x 3x8 working set of 25lbs Leg raises and weighted decline situps (done at home)
(Oct. 19) LIGHT Squat 5x5 working set and 20% less than Monday Deadlifts 5x5 working set @ 95lbs Standing Military Press 5x5 working set @ 95lbs Pull-ups 5x5 body weight Bis 3x8 ( I cycle hammers and bb preacher) Sit-ups 3x8 (no weight and done at home)
(Oct. 21) MEDIUM Squat 5x5 1 thru 4 set is the same weight as Monday and 5th set add 2.5% done for 3 reps Bench 5x5 working set @ 140lbs (notice that this weight is my last set weight on Monday) Rows 5x5 working set @ 95lbs Weighted Dips 3x8 working set @ 30lbs Tris (I cycle skull-crusher and press-down)
Im not going to bore you so here’s my WEEK 5 instead.
Nov. 14 Squat 5x5 working weight set @ 125lbs Bench 5x5 pyramid to the last set @ 150lbs Rows 5x5 pyramid to the last set @ 115lbs (this is really tough on my lower back pain due to car accident. Didn’t make much progress but its okay since my back is ahead of my other body parts) Hypers 3x5 working weight set @ 35lbs
Nov. 16 Squat working weight set @ 105lbs Deads working weight set @ 125lbs Standing Military Press working weight set @ 110lbs Pull-ups 5x10 (I can do 10 reps now) Bis (not important since bis gets worked out while doing pulls, rows and deads)
Nov. 18 (what my target is for tomorrow) Squat 5x5 4 sets of 5 reps @ 135lbs, 5th set of 155lbs for 3 reps Bench 4x5 working weight set of 145lbs, 5th set of 150lbs for 3 reps Rows 4x5 working weight set of 105lbs, 5th set of 110lbs for 3 reps Dips 3x8 working weight set of 50lbs
**Pyramid, the weight increment should be the same for all sets (i.e. 5lbs added each set)
Im doing 6-weeks of Volume Phase to get accustomed to this routine. Week 7 is deloading. Week 8-9-10 is INTENSITY PHASE. Then deload for a week, and come back to VOLUME PHASE to repeat the routine.
I hope this ish works!!! hahahahaha, or else...I would be really hopeless.
