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Old 04-06-2012, 08:58 PM   #1824
Squatter
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Join Date: Mar 2011
Location: JimGym/CrewGym
Posts: 10,075
Training Exp: 20 Years
Training Type: Powerbuilding
Fav Exercise: Squat & Deadlift
Fav Supp: Collagen
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BILL STARR POWER ROUTINE WEEK 1 DAY 3 MEDIUM DAY

Had a blast this morning. Back was good to go before, during, and after. It was somewhat tight upon waking, which had me a tad concerned, but it loosened up nicely before lifting. I even survived an afternoon of mall walking. Standing up for too long used to aggravate it really bad.

Squat
95 X5
115 X5
135 X5
155 X5
205 X3
135 X8
As you can see in the vid, I did a 5 rep Goblet Squat set before each set of squats. I really think this will help me with my form. ( doing them right before that is)

Bench Press
135 X5
155 X5
175 X5
190 X5
200 X3
165 X8
I think I will have to adjust the weight down next week, as it is too much to pause this many reps at these weights. Not really sure if it is best to do that or just carry on with regular benching, thus lifting heavier, or reduce the weight to enable me to get used to pausing and imagining the judge saying "Press".

Deadlifts
All were DOH Grip
135 X5
155 X5
175 X5
195 X5
225 X3

Weighted Dips
BW (215) +25 X5
BW (215) +25 X5
BW (215) +25 X5

Chins
BW X3
BW x3
BW X3

CGBP
135 X8
135 X8
135 X8

Did the routine pretty much exactly as written for today. No changes were required. I got to choose which 2 exercises I did for bi's and tri's, so I chose Chins & CGBP.

The progression scheme now is to lift for 5 reps for my top set what I lifted for triples today. I feel I picked my weights very wisely this week, which is evident as my back is feeling just great.

It's funny how bad my ab & oblique DOMS were since Wednesday's session. Doing sit-ups on my GHR bench and PC's really hit the core well.

Last, but not least, I am just so damn thrilled with my deadlifting. I feel my form is much improved, in the sense I am getting maximum leverage right off the first rep. I used to have a big issue here. My body would auto correct on subsequent reps. That is good, but will not do much for me at the meet. I simply had to step a bit closer to the bar.



__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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