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08-10-2008, 04:01 AM

Join Date: Jun 2008Age: 28Posts: 166Rep Power: 10

TulkasRegistered User

#1

The Bill Starr model, from "the Strongest Shall survive

The Big Three

This is a description of Bill Starr's strength training program described in The Strongest Shall Survive: Strength Training forFootball (1976).

I recommend reading Bill Starr's book, even if you?re not a football player. This program was the base for routines such asmadcow 5x5, timed total tonnage, the texas method,...

What Are The Big Three?The Big Three are the Squat, Bench Press & Power Clean. The reason Bill Starr chooses these

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movements is that they build strength in all major muscle groups. Even though Bill Starr?s program is designed for buildingoverall strength and explosiveness i n American Football players, it can be used to build strength and explosiveness in any otherathlete.

Programming the Big Three.The Big Three are trained 3 times a week in a heavy/light/medium fashion. Which means you don?ttrain with maximum poundages every workout.

* Heavy Day: ramp up to one heavy set.* Light Day: ramp up to 80% of the heaviest set on Heavy Day.* Medium Day: ramp up to 90% of the heaviest se t on Heavy Day.

Sets & Reps.5x5 is used for The Big Three: 5 sets of 5 reps. The weight is increased on each successive set, the 5th set beingyour strongest set. The first 4 sets are used to warm-up to your heavy 5th set.For the advanced trainee, a change of rep range can be useful:

* Presses. Instead of doing 5x5, the trainee does 3x5 reps, 3x3 reps & 1 "back-off " set of 6-10 reps. Sets of 3 enable thetrainee to handle heavier weights on the final set. The back-off set insures sufficient work. Back-off sets can also be appliedto squats, but are less useful for pulls.

* Squats. Tens, fives and threes is another proven rep range. One would do 5x10 on Monday, 5x3 on Wednesday and 5x5 onFriday, increasing the weight each set. The difference with this routine is that a trainee goes to the maximum each workout.The program still follows the heavy / light / medium system, based on total tonnage. Even though the tens utilize thelightest weight, they produce the most total work load. The threes produce less workload and the fives something inbetween.

Circuit Method.The Big Three are trained with the Circuit method. The trainee does one set of an exercise and then moves on tothe next exercise. When he has done the first set of every exercise, he will do the same for the second set, the third set, and soon.

The Circuit Method insures all exerc ises obtain equal attention and workload. This might not be possible due to a lack ofequipment, so the trainee may do all his sets of one exercise before moving on to another instead. It could be a good idea tochange the heavy/light/medium structure if you drop the circuit method. For example:

* Monday: Heavy Squats, medium Bench Press & li ght Power Clean.* Wednesday: Light Squat, heavy Bench Press & medium Power Clean.* Friday: Medium Squat, light Bench Press & heavy Power Clean.

Substituting Exercises.Although it is perfectly possible to do the program with nothing but the Big Three, variations are possibleand recommended when you stall. This is where we replace the big three on some of the workouts by exercises that have a carryover on them.

An important thing to remember with these substitutions is that a trainee goes heavy on each of the lifts. If he does only benchpress in the program, he would decrease the load on light and medium days. However, if he does military presses on light day, heshould go to the maximum on this exercise. The muscles involved in benching still get some rest, because of the lighter load thatis used on the military press, so it can still count as a light day.

The general rule is : put the heaviest load on heavy day, the lightest load on light day and the one in between on medium day. Thiscan be accomplished by lowering the weight on the same exercise or by choosing a less stressing exercise. Bill Starr describes thefollowing:

* Overhead Presses. These can replace the bench press on a light day or medium day, as they are less stressful to theshoulder girdle. Behind the neck presses would be done on light day and military presses on medium day.

* Incline Bench Presses. Similar to the overhead presses, we can replace the bench press with incline press on medium day.

* Front Squats. Because li ghter loads are used compared to the back squat, Front Squats would replace back squats on lightday

* Power Shrugs. A good way to overload the pulling muscles, and thus a good replacement for power cleans on heavy day.This is an advanced exercise that should not be put in the program without enough experience in the power clean.

* High Pulls. A good replacement for power cleans on heavy or medium days. It works the same muscles as the powerclean, but has some advantages. There is no stress on the wri sts and more weight can be used. Doing the power clean onlight day is still recommended to keep the form which you have developed. Just like power shrugs, this exercise is moreadvanced.


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Weekly increase.This routine would be nothing if you didn?t make progress. The goal here is to increase the poundage on eachheavy day, and derive the poundages on medium and light day from this heavy day.If you have substituted certain exercises, it isnot always possible to derive the correct weight from the heavy day, as you do another exercise. In that case, you could justimprove the poundage of the same day the week before. General rule: only increase the weight when you successfully did all theplanned sets and reps the previous week.

Putting it all together.An example says more than a thousand articles. So here are a few:The basic program (the weights used are only examples):

Monday, heavy day:squat: 5 x 135, 5 x 165, 5 x 185, 5 x 205, 5 x 225bench press: 5 x 135, 5 x 155, 5 x 175, 5 x 190, 5 x 200power clean: 5 x 115, 5 x 135, 5 x 145, 5 x 155, 5 x 165Wednesday, light day:squat: 5 x 135, 5 x 150, 5 x 160, 5 x 170, 5 x 180bench press: 5 x 135, 5 x 135, 5 x 145, 5 x 155, 5 x 160power clean: 5 x 115, 5 x 115, 5 x 115, 5 x 125, 5 x 135Friday, medium day:squat: 5 x 135, 5 x 155, 5 x 175, 5 x 190, 5 x 205bench press: 5 x 135, 5 x 150, 5 x 160, 5 x 170, 5 x 180power clean: 5 x 115, 5 x 125, 5 x 135, 5 x 145, 5 x 150

A little more advanced, and with the different heavy/light/medium structure:

Monday:Heavy squat: squat 5x5Medium bench: Incline bench press 5x5

Light power clean: power clean 5x5Wednesday:Heavy bench: bench press 5x5Medium power clean: High pull 5x5 (90% of Friday's heavy set)Light squat: Front squat 5x5Friday:Heavy power clean: High pull 5x5Medium squat: Squat 5x5 (90% of Monday's heavy set)Light bench: Military press 5x5

Including shrugs and more advanced rep ranges:

Monday, heavy:


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squa xbench press 3x5, 3x3, 1x6-10High pull 5x5Wednesday, light:squat 5x3, 1x6-10Behind the neck press 3x5, 3x3, 1x6-10power clean 5x5Friday, medium:Squat 5x5, 1x6-10Incline bench press 3x5, 3x3, 1x6-10High pull 5x5

There are countless possible variations on this program: using different exercises, adding assistance work, adding a workout,changing de set/reps structure,... . This article only describes the pure basics of the program. Further information can be found inthe book and in "Practical Programming"I do not recommend adding too much. Make sure the extras don?t interfere with progress on the main 3 lif ts.

This article can also be found here: http://stronglifts.com/bill-starrs-s...the-big-three/Flying Fox = me

P.S.: English is not my native language, but I did my best to make it readable. If you find a weird sentence or mistakes, do nothesistate to comment. The same goes for people who know the program and find a mistake in the content.

Last edited by Tulkas; 08-10-2008 at 07:23 AM.

08-10-2008, 04:05 AM

Join Date: Oct 2003Location: New York, United

StatesAge: 58Posts: 20,173BodyPoints: 12761Rep Power: 8370

all proPowerbuilder

#2

I guess you missed this http://forum.bodybuilding.com/showthread.php?t=809027My 5x5 thread

Bodybuilder, n. A weight lifter too weak to be a powerlifter.Powerlifter, n. A weight lifter too fat to be a bodybuilder.HIT Jedi, n. The fitness equivalent to Al Qaeda, exceptrather than fly planes into buildings, devotees flysteaming piles of dogmatic horse**** into your earsand down your throat.

Every thing works..........for about 6 weeks.Hard gainer = under eater

_____________________________________________

R.I.P.Lynn Larsen5/17/86 - 9/14/06Bridgeport Ct.

08-10-2008, 04:10 AM

TulkasRe istered User

#3

Originally Posted by all pro


5/16


i

Oh yeah, I forgot about that post. usefull for extra examples.

I still like mine better

I guess you missed this http://forum.bodybuilding.com/showthread.php?t=809027My 5x5 thread

08-10-2008, 04:14 AM

Join Date: Oct 2003

Location: New York, UnitedStatesAge: 58Posts: 20,173BodyPoints: 12761Rep Power: 8370

all proPowerbuilder

#4

I suppose I could just go ahead and scan the entire book and post it. LOL!

Originally Posted by Tulkas



Bodybuilder, n. A weight lifter too weak to be a powerlifter.Powerlifter, n. A weight lifter too fat to be a bodybuilder.HIT Jedi, n. The fitness equivalent to Al Qaeda, exceptrather than fly planes into buildings, devotees flysteaming piles of dogmatic horse**** into your earsand down your throat.

Every thing works..........for about 6 weeks.Hard gainer = under eater

_____________________________________________

R.I.P.Lynn Larsen5/17/86 - 9/14/06Bridgeport Ct.

08-10-2008, 04:19 AM

i


#5

You could...

But I prefer a short summary for internet articles.

Originally Posted by all pro

I suppose I could just go ahead and scan the entire book and post it. LOL!


6/16

oin ate: unAge: 28Posts: 166Rep Power: 10

08-10-2008, 06:58 AM

Join Date: May 2006Age: 31Stats: 5'11", 196 lbsPosts: 24,998BodyPoints: 36300Rep Power: 26736

mjw8204Registered User

#6

Are you going to cite where you ripped that information from?

http://stronglifts.com/bill-starrs-s...the-big-three/

Looks like you copied and pasted that article word for word and then failed to cite it in your post. I especially like the part whereyou said that you hoped you made it readable. It's pretty easy to do that when you're stealing your information from someoneelse.

Stealing another person's work and presenting it as your own (which you did by not citing your source) is call ed plagiarism.




Last edited by mjw8204; 08-10-2008 at 07:01 AM.

08-10-2008, 07:11 AM



#7

Before you start accusing, ask nicely. We might have resolved this without insulting each other.

Flying Fox=Tulkas=me

In short, I wrote it, and I did mention where I ripped the information f rom (the strongest shall survive). But I'm glad to hear youknew about that article.So what do you think of it?

Originally Posted by mjw8204

Are you going to cite where you ripped that information from?

http://stronglifts.com/bill-starrs-s...the-big-three/

Looks like you copied and pasted that article word for word and then failed to cite it in your post. I especially like thepart where you said that you hoped you made it readable. It's pretty easy to do that when you're stealing yourinformation from someone else.

Stealing another person's work and presenting it as your own (which you did by not citing your source) is cal ledplagiarism.

This post was submitted by StrongLifts.com reader Flying Fox.


7/16

P.S.: if you don't believe I wrote it, don't bother me with posting it here, just send a PM to medhi from stronglifts and ask.

P.P.S: I really like that Jim Wendler quote

Last edited by Tulkas; 08-10-2008 at 07:14 AM.

08-10-2008, 07:18 AM

Join Date: May 2006Age: 31Stats: 5'11", 196 lbsPosts: 24,998BodyPoints: 36300

Rep Power: 26736

mjw8204Registered User

#8

I've referred to article a number of times for information. If you wrote it, it would have cleared up a lot of confusion by linking tothe article itself and stating that you wrote it. From my vantage point, I saw someone citing the book, but it also looked they li ftedinformation from another person's website. There are a l ot of disingenuous people on this forum. If you are really the author ofthe article, I apologize for my response.


Before you start accusing, ask nicely.

Flying Fox=Tulkas=me

In short, I wrote it, and I did mention where I ripped the information from (the strongest shall survive). But I'm gladto hear you knew about that article.So what do you think of it?

P.S.: if you don't believe I wrote it, don't bother me with posting it here, just send a PM to medhi from stronglifts and

ask.

08-10-2008, 07:21 AM



#9

You're right, I can hardly blame you for reacting like that (you didn't react to harsh actually).I'll put a link in the opening post.

Do you really refer to that article a number of times? I was beginning to fear no one read it and my effort to work with medhi was

in vain.

Originally Posted by mjw8204

I've referred to article a number of times for information. If you wrote it, it would have cleared up a lot of confusionby linking to the article itself and stating that you wrote it. From my vantage point, I saw someone citing the book, butit also looked they l ifted information from another person's website. There are a lot of disingenuous people on thisforum. If you are really the author of the article, I apologize for my response.

08-10-2008 10:09 AM #10


8/16

,

Join Date: Apr 2008Age: 25Stats: 5'9", 164 lbs

Posts: 283Rep Power: 539

notbuff159 in pic

Nice write up dude.

I'm surprised Starr doesn't have any deadlifts in there.

Go Team Venture!-------Zerg Player

08-10-2008, 12:05 PM



#11

He writes that the injury risk outweighs the benefits for a team of football players.He also never trained deadlift alot because it is easy to overtrain deadlifts. Here's another article from him about the deadlift:

Originally Posted by notbuff

Nice write up dude.

I'm surprised Starr doesn't have any deadlifts in there.


9/16

It would be quite easy to incorporate this type of deadlift training in the "Big Three" program, simply by working in goodmornings.

08-10-2008, 01:12 PM

Join Date: Feb 2008Location: Chicago, Illinois,United StatesAge: 26Stats: 5'9", 172 lbsPosts: 4,402Rep Power: 587

CaptainGorgeousRegistered User

#12

Great article. Thanks a lot.

08-10-2008, 08:49 PM

magiata93Registered User

#13

great article i like the pictures. but when he performs the power clean, i think there should be one more picture before the end ofthe lift, because it doesnt show the bottom position, and i think thats where most people have trouble doing the power cleans.


10/16

Join Date: Feb 2008Location: New Jersey, UnitedStates

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Dead Lift: 185x5-205-205-225-300Push Press: 95-135-145-155-185Power Clean 185

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08-10-2008, 11:18 PM



#14

It's not an article to instruct the power clean.

Wich "bottom position" are you talking about by the way?

Originally Posted by magiata93

great article i like the pictures. but when he performs the power clean, i think there should be one more picturebefore the end of the li ft, because it doesnt show the bottom position, and i think thats where most people havetrouble doing the power cleans.

08-11-2008, 02:21 AM

Join Date: Apr 2007Location: United Kingdom

(Great Britain)Posts: 4,919BodyPoints: 6915Rep Power: 4473

N@tural1Lifelong Nattie

#15


He writes that the injury risk outweighs the benefits for a team of football players.He also never trained deadlift alot because it is easy to overtrain deadlifts. Here's another article from him about thedeadlift:


11/16


12/16

Breach of copyright?

It would be quite easy to incorporate this type of deadlift training in the "Big Three" program, simply by working ingoodmornings.

08-11-2008, 02:25 AM



#16

I suppose not, found it on amer icanpowerliftevolution.net

Originally Posted by Natural2


08-11-2008, 02:29 AM

Join Date: Apr 2007Location: United Kingdom(Great Britain)Posts: 4,919BodyPoints: 6915Rep Power: 4473


#17

Lots of stuff is to be found on the internet, it doesnt mean you have the legal right to reproduce it.

Originally Posted byTulkas

I suppose not, found it on amer icanpowerliftevolution.net


13/16

08-11-2008, 03:28 AM

Join Date: Jun 2008Age: 28

Posts: 166Rep Power: 10


#18

That's true. If the owners of the magazine that published this article 40 years ago, I'll remove it here.


Lots of stuff is to be found on the internet, it doesnt mean you have the legal right to reproduce it.

08-11-2008, 03:39 AM

Join Date: Apr 2007Location: United Kingdom(Great Britain)

Posts: 4,919BodyPoints: 6915Rep Power: 4473


#19

Tulkas

Your original post was a straight out copy and paste and yet you claim that

"you made it as readable as you could"

I agree with whats been said a lready, copy and pasting another persons work and then hinting thats its your own is out of order .

Last edited by Natural2; 08-11-2008 at 04:59 AM.

08-11-2008, 04:02 AM



#20

Read the rest of the posts in this topic, and de last remark I made before the P.S.

Meanwhile, i'll wait f or the next person with accusations.


Tulkas

Your original post was a straight out copy and paste and yet you claim that

"you made it as readable as you could"

B.S.

I agree with whats been said a lready, copy and pasting another persons work and then hinting thats its your own isout of order.


14/16

08-11-2008, 05:01 AM

Join Date: Apr 2007Location: United Kingdom(Great Britain)Posts: 4,919BodyPoints: 6915Rep Power: 4473


#21

Let me see if I have this right.

Are you saying that this is a copy and paste of an original article that you wrote over at stronglifts?

And that the original article was 100% hand written by you with no copy and paste work?


Read the rest of the posts in this topic, and de last remark I made before the P.S.

Meanwhile, i'll wait f or the next person with accusations.

Last edited by Natural2; 08-11-2008 at 05:36 AM.

08-11-2008, 05:46 AM

Join Date: Jun 2008

Age: 28Posts: 166Rep Power: 10


#22

Yes and no. It was copy pasted, but I adjusted a few details that I didn't like.

So, yes, you got it right

Is that hard to believe?Making book reports i sn't that hard.

Yes, it was hand written (typed actually), based on Bill Starr's book. Mehdi from stronglifts adjusted some layout issues and toldme were te shorten the article.I actually rewrote an other article that I wrote for dutchbodybuilding.com (a really bad article) about bill starr, to fitstronglifts.com, and translated it.

Oh, and I also translated this article back to a more readible dutch version on this forum:

http://www.krachtsporten.com/forums/...showtopic=1085


Let me see if I have this right.

Are you saying that this is a copy and paste of an original article that you wrote over at stronglifts?


And that the original article was 100% hand written by you with no copy and paste work?


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08-11-2008, 06:35 AM

Join Date: Jan 2006Location: Kingwood, WestVirginia, United StatesAge: 40Stats: 5'11", 210 lbsPosts: 3,358BodyPoints: 15408Rep Power: 1949

tdog69Wannabe cardio bunny

#23

I believe this article was done prior to the existance of digital copy right laws and I am sure the original writer would be happythat this article was scanned and presented anywhere to educate users.



Fat Man Typing

08-11-2008, 07:33 AM

Join Date: Apr 2007

Location: United Kingdom(Great Britain)Posts: 4,919BodyPoints: 6915Rep Power: 4473


#24

Right, I understand now man, I miss-understood originaly, my mistake and apology


Yes and no. It was copy pasted, but I adjusted a few details that I didn't like.

08-11-2008, 07:34 AM

Join Date: Jun 2008Age: 28


#25

No problem.


Right, I understand now man, I miss-understood originaly, my mistake and apology


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