200 pound Bench = 5 Pound increase Weekly – (Usually a safe rate of increase, perfect).100 pound Bench = 2.5 Pound increase Weekly – (Somewhat slow rate of increase).This usually translates to great gains as an intermediate, but too large increases of weekly weights for an advanced lifter, and possibly too slow progress for a brand new beginner. Is Bill Starr for you? With the original program, weekly progression at a rate of 2.5% is built into Bill Starr. It’s meant to get you bigger and stronger, and more importantly training correctly. It is easy to understand and follow, allows for steady weekly increases, and has simple de-loads / resets built right in. Introduction to the Bill Starr 5×5 Routine The Bill Starr 5×5 is a popular choice among intermediate lifters. Just plug in your max, and let it do the calculations. Full Bill Starr 5×5 Routine Below is the full routine, and a link where you can customize, print, or download to your device. Bill Starr 5x5 Excel in Metric Hey, does anyone have the bill starr 5x5 excel spreadsheet in metric? Difficult for me to follow the program and progress when it's in pounds as opposed to kilos.
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