Bill starrs big three

**cdog** · 05-05-2003, 07:08 PM

Whats up was thinking of a powerlifting cycle and I came across this
Monday heavy day
squats 5x5
bench 5x5
deads 5x5
Hypers 5x5

wed, Light day

squats 5x5
incline bench 5x5
deads 5x5
lat raises 2x12
hammer curls 2x12
shrugs 2x12

fri, medium day

squats 5x5
bench 5x5
deads 5x5
weighted dips 3x8
tri push downs 2x12
start cylcle again on monday .
Have any of you done this type of training ?Or do you think that there is a better beginers cycle for powerlifting ?Thanks

**Cubanito17** · 05-07-2003, 11:19 AM

just stick with westside, try that!

**cdog** · 05-07-2003, 11:32 AM

Originally posted by Cubanito17
just stick with westside, try that!

Whats that look like bro ?

**Cubanito17** · 05-07-2003, 11:51 AM

you can do a search on here about westside and find ALOT of posts about it or go over to the home of westside itself.

www.elitefts.com

any questions you need can be answered there.

For a briefing of it. it's
day1: DE bench
day2: ME SQ/DL
day3:ME bench
day4

E SQ/DL
and then start over. my split is Mon,Tue,Thur,Fri.

I have earlier posts on here if you do a search of a online training log I used to keep if you want an example workout search for that or on elitefts just use the 9-week basic beginner program.

**solidj55** · 05-09-2003, 07:53 PM

If your going to do that cycle I would add in a some pullups and rows in there somewhere, drop one of the deadlifts and squats.

**solidj55** · 05-09-2003, 07:57 PM

If your wanting a simple old school power routine Ill give you one.

Day 1
Bench Press
Military Press
Dips
Abs

Day 2
Squat
Stiff leg deadlifts
Calf raises
Abs

Day 3
Deadlift
Pullups
Rows
Abs

If you wanted to you could add in a few isolation movements but they arent really needed. Eat right, hit it hard and youll grow bigger and stronger. This isnt really the best for powerlifting but if you are just working on power and size for bodybuilding then I would try it.

**cdog** · 05-09-2003, 08:51 PM

Thanks I have changed the routine around a bit already and one of the changes I made was adding in rows I dont want to add to many iso movements becouse I dont want to get into overtraining .The big three looks like alot but in reality its not for example on light day its vey light Im mean like 30% of the max weight its more of just a recovery day and the medium day is almost the same thing but a little more weight like 60% of max effort day and then heavy day is like 90% .Thanks solidj55 and good luck at the academy bro peace

**solidj55** · 05-09-2003, 09:08 PM

Originally posted by cdog
Thanks I have changed the routine around a bit already and one of the changes I made was adding in rows I dont want to add to many iso movements becouse I dont want to get into overtraining .The big three looks like alot but in reality its not for example on light day its vey light Im mean like 30% of the max weight its more of just a recovery day and the medium day is almost the same thing but a little more weight like 60% of max effort day and then heavy day is like 90% .Thanks solidj55 and good luck at the academy bro peace

Good deal dude, thanks for the luck, ill need it lol.