E VAIIIIIII!!!!! domani si comincia il Bill Starr! SIIIIIIIIIIII
(grazie Lore per avermi passato il file excel)

eccolo qui!

Inputs:
Test Weight Reps Achieved (<12) 1RM 5RM
Squat 90 5 101 90
Bench 70 5 79 70
Row 66 5 74 66
Dead 94 5 106 94
Military 50 5 56 50
Set Interval 12,5% Generally 10-15%
Tonnage Cutoff 60% Given % of Single Rep Max for Inclusion in Relevant Tonnage
Template:
Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
Monday Squat 5 42 43 44 45 46 47
5 52 53 55 56 58 59
5 63 64 66 68 69 71
5 73 75 77 79 81 83
5 83 86 88 90 92 95
Bench 5 32 33 34 35 36 37
5 41 42 43 44 45 46
5 49 50 51 53 54 55
5 57 58 60 61 63 64
5 65 67 68 70 72 74
Row 5 31 31 32 33 34 35
5 38 39 40 41 42 43
5 46 47 48 50 51 52
5 54 55 56 58 59 61
5 61 63 64 66 68 69
Assistance:
DIPS 3 x XREP
IPERESTENSIONI 2 x 12
SIT-UP 2 x 15
CRUNCH CON SOVRACCARICO 2 x 15
Wednesday Squat 5 42 43 44 45 46 47
5 52 53 55 56 58 59
5 63 64 66 68 69 71
5 63 64 66 68 69 71
Military 5 29 30 30 31 32 33
5 35 36 37 38 38 39
5 41 42 43 44 45 46
5 46 48 49 50 51 53
Deadlift 5 54 56 57 59 60 62
5 65 67 69 71 72 74
5 76 78 80 82 84 86
5 87 89 92 94 96 99
Assistance:
TRAZIONI (presa supina) REPS TOTALI
ALZATE LATERALI BUSTO 90° 3 x 8
CURL CON BILANCIERE EZ 3 x 8
Friday Squat 5 42 43 44 45 46 47
5 52 53 55 56 58 59
5 63 64 66 68 69 71
5 73 75 77 79 81 83
3 86 88 90 92 95 97
8 63 64 66 68 69 71
Bench 5 32 33 34 35 36 37
5 41 42 43 44 45 46
5 49 50 51 53 54 55
5 57 58 60 61 63 64
3 67 68 70 72 74 75
8 49 50 51 53 54 55
Row 5 31 31 32 33 34 35
5 38 39 40 41 42 43
5 46 47 48 50 51 52
5 54 55 56 58 59 61
3 63 64 66 68 69 71
8 46 47 48 50 51 52
Assistance
PANCA PRESA STRETTA 2 x 8
CURL ALTERNATI 2 x 8
AFFONDI CON MANUBRI 2 x 10
CALF 2 x 12