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| BILL STARR 5 x 5
Started March 1st. 2008
Ends May 1st. 2008
WEEK 1
March 1st
Squat 5 x 5 (85 percent) 295 x 5 x 5
Bench 1 x 5 215 x 1 x 5
Pull Ups 5 x 5
March 3rd
Squat 5 x 5 (65 percent) 225 x 5 x 5
Bench Press 5 x 5 225 x 5 x 5
Deadlift 295 x 5 x 5
March 5th
Squat 1 x 5 - 315 x 4
Incline Bench Press - 205 x 5 x 5
Bent Over Rows - 225 x 5 x 5
WEEK 2
March 7th
Squat 305 x 5 x 5
Bench Press - 1 x 5 - 225 x 5
Pull Ups - 5 x 5
March 8th
Squat - 235 x 5 x 5
Deadlift - 315 x 5 x 5
Pull Ups - 5 x 5
Straight arm pull over - 4 x 6
March 10th
Squat - 1 x 5 - 315 x 5
Incline Bench Press - 205 x 5 x 5
Bent Over Rows - 205 x 5 x 5
March 14
Squat - 315 x 5 x 5
Rows - 205 x 1 x 5
Bench - 205 x 1 x 5
March 16
Squat - 245 x 5 x 5
Deadlift - 325 x 5 x 5
Pull Ups - 5 x 5
March 18
Squat - 325 x 1 x 5
Rows - 205 x 5 x 5
Bench Press 215 x 5 x 5
March 21
Squat - 335 x 5 x 5
Rowss 1 x 5
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| August Cycle
Week 1
Day 1 Lower Body (Squat)
Free Squat 265 x 8 x 3
1 Legged Deadlifts - 4 x 6
Light goodmornings - 3 x 6
Day 2 UpperBody and Plyos
Box jump - 1 x 5
Weighted reactive box jump with 15 pounds dumbells - 3 x 5
Pull ups - 1 x 38, 2 x 20, 2 x 15, 1 x 10 for 118 reps total
Dumbell push over for lats - 60 x 8, 65 x 8, 70 x 8, 75 x 5
Day 3 Lower Body ( Deadlift)
Deadlift 285 x 1 x 15
GHR 4 x 10
Face Pulls 4 x 8
Abs - 4 x 10
Day 4 Upper Body
close Grip Chinups 1 x 37. Weighted chinups 50 lbs 6 x 5
Rows with Rope/Lat Stretch 4 x 8
Rear Delt Fly - 3 x 8
Week 2
Lower Body (Squat)
Free Squats 270 x 3 x 7
1 legged deadlift 140 x 4 x 6
Light goodmornings - 155 x 3 x 6
Kneecup dick stretch - 15 seconds
Lower Body (Deadlift) Deadlifts - 305 x 1 x 12 Glute Ham Raise - Bodyweight x 4 x 10 Face Pulls - 4 x 10 Abs - 4 x 10 Week 3 Squats - 285 x 5 x 3 Walking Lunges - 70 x 4 x 12 steps Leg Curls - 3 x 10 Upperbody Pullups 60 lbs 5 x 5 Bent Over rows - 4 x 6 Cable Pulls with ropes - 4 x 10 Deadlifts - 325 x 1 x 10 Week 3 Squats - 305 x 4 x 2 Step Ups - 85 lbs x 4 x 6 Leg curls seating - 4 x 15 Upperbody Pull ups 1 x 35, 9 x 10 Lats - 75 x 8, 80s x 8 - 10 Cables - 3 x 10 | | |
| Hey Frank,
I would never have believed that it was humanly
possible to perform, such feats of strength! I am throughly impressed
and humbled. I would really like to get in touch with you to learn,
more about your training methods and perhaps ask you a few questions
that might help in my course of study. I'm a final year art student
doing a year long research paper on, masculinity and the asian male. So
basically, I need as much input as I can get from the Asian minority .
Especially those living in Canada, Britain, North America and
Australia. Hope to hear from you soon.
Thanks and Regards,
Daniel Poh.
Singapore
Answer : I think this picture would be a good cover picture for your report
Question : Do you ever eat chinese food? If you do how you get so lean eating chinese food.
Answer : Even though that I am Chinese, I only eat Pho and KFC.
Question from http://www.youtube.com/profile?user=killacrossover512
what up frank
wanted to ask you a few things about flight club,
1. do you have to live in tha city yall workout in to be apart of iit?
2.is flight club only for people who can it make your workouts??
3. well ight man peace
Answer
1. You do not have to live in my city to be in the Flight club. In fact, the city I live in has too many hoes it is rather distracting. I am considering moving the Flight Club to Shanghai and possibly training with Olympian Liu Xiang and the pole valt team.
2. You can be part of the Flight Club even if you are in a different city. All you have to do is yell "HanlyCOORREEEEEEE" before your repetition attempt, yell "GET this Shit" before your max effort attempt, and yell "ECCENTRIC CONCENTRIC" before your dynamic attempt.
3 :)
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| New Cycle
Week 1
Day 1 (Dynamic Lower)
Dynamic Squats with Bands - 165 x 2 x 8 (extremely fast)
Trap Bar Speed Pulls - 235 x 1 x 10 (extremely fast)
Step Ups - 185 x 5, 205 x 5, 215 x 5 x 2 225 x 4 (left leg only)
Constrast Shower - 5 mins
Day 2 (Dynamic Upper)
Dynamic Bench Press - 135 x 3 x 8
Pull Ups - Bodyweight x 3 x 15
Seated Military Press - 3 x 6
Day 3 (Max Effort Lower)
Anterior Boundings 20 yards for 4 x 12
Close Stands Low Box Squats - 275 x 5, 275 x 6, 275 x 4, 275 x 7, 315 x 1, 335 x 2
Barbell Reverse Lunges - 135 x 8, 145 x 8, 155 x 8
Leg Curls - 3 x 10
Day 4 (Max Effort Uppper)
Dumbell Incline Press - 60 x 5, 75 x 5, 80 x 5, 85 x 5, 90 x 4
Pull Ups - Bodyweight 3 x 20, 1 x 15 = total of 75 reps
Week 2
Day 1 ( Dynamic Effort Lower)
Depth Jumps to Box - 4 x 5 (worked up to a 55 inch box)
Speed Squats W/20 lbs of chains on each side - 185 x 2 x 8 (1 min rest)
Trap Bar Deadlifts from 4 inch deficit - 4 x 6 (275 x 6, 285 x 6, 295 x 6, 315 x 6)
Step Ups w/dumbbells - 3 x 8 (60 x 1, 65 x 1, 70 x 2)
Day 2 ( Dynamic Effort Upper)
Speed Bench - 8 x 2 (50 % of 1 RM)
Pull Ups - Bodyweight 1 x 30, weighted 15 lbs x 10, 15 lbs x 9, 12.5 lbs x 8, 12.5 x 5 x 2
Laying Lat Pulldowns with Dumbells 4 x 8
Day 3 ( Max Effort Lower)
Close stand low box squats - 185 x 3, 205 x 3, 225 x 3, 245 x 3, 275 x 3, 295 x 3, 305 x 3, 315 x 3, 335 x 3,
295 x 4 x 5 with 10 close grip chin ups in between sets.
Reverse Lunges with Barbell - 145 x 8, 155 x 8 (supersetted with chinups x 10)
Leg Curls - 3 x 12 (supersetted with chinups x 10)
Chin ups overral volumn - 79 reps
Week 3
Day 1 ( Dynamic Effort Lower)
Depth Jumps onto box - 3 x 4
Depth Jumps for height - 2 x 4 for max height
Speed Squats W/20 lbs of chains on each side - 195 x 2 x 8 (1 min rest)
Trap Bar Deadlifts from 4 inch deficit - 4 x 6 (275 x 5, 295 x 6, 315 x 6, 335 x 5)
Step Ups w/dumbbells - 3 x 8 with 80 pounds
Day 2 (Dynamic Upper)
Speed Bench - 135 x 8 x 3
Pull ups - bodyweight 100 reps total
Dumbell Pushdowns - 50 x 4 x 8
Cable Rows - 4 x 10
Day 3 ( Max Effert Lower)
Close Stands Low Box Squats - workeed up to 335 x 3, 305 x 4 x 5, 310 x 1 x 5
Reverse Lunges with Barbell - 155 x 8, 165 x 8, 175 x 8
Leg Curls - 4 x 10
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