Bill Starr (4x4)

[JJPower]

Ok quindi ora ricalcolo tutto con il 90% al posto del 100% tranne le prime due settimane che uso al massimo l'80%.
In sostanza il tutto diventa:
Prima Settimana

Lunedì
- Deadlift 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Squat 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Bench Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Rematore 4x8
- Dip 4xMAX
- Calf in piedi 4x15


Mercoledì
- Squat 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Bench Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Military Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Trazioni 5xMAX
- Alzate laterali 4x8
- Upper Back 4x12


Venerdì
- Deadlift 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Squat 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Military Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Rematore 4x8
- Alzate laterali 4x12
- Calf seduto 4x15

Sabato
- Deadlift 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Bench Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Military Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Trazioni 5xMAX
- Panca Stretta 4x10
- Curl bilanciere 4x10


Seconda Settimana


Lunedì
- Deadlift 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Squat 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Bench Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Military Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Trazioni 4xMAX
- Calf in piedi 4x15


Mercoledì
- Deadlift 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Squat 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Bench Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Military Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Rematore 4x8
- Alzate Laterali 4x10

Venerdì
- Deadlift 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Squat 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Bench Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Military Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Trazioni 4xMAX
- Panca Stretta 4x10


Sabato
- Deadlift 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Squat 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Bench Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Military Press 5x60% - 5x65% - 5x70% - 5x75% - 5x80%
- Rematore 4x8
- Curl bilaciere 4x10


Dalla Terza fino ad un eventuale stallo


Lunedì (Pesante)
- Deadlift 5x54% - 5x63% - 5x72% - 5x81% - 5x90%
- Squat 5x54% - 5x63% - 5x72% - 5x81% - 5x90%
- Bench Press 5x54% - 5x63% - 5x72% - 5x81% - 5x90%
- Military Press 5x54% - 5x63% - 5x72% - 5x81% - 5x90%


Mercoledì (Leggero)
- Deadlift 5x45% - 5x50% - 5x57% - 5x65% - 5x72%
- Squat 5x45% - 5x50% - 5x57% - 5x65% - 5x72%
- Bench Press 5x45% - 5x50% - 5x57% - 5x65% - 5x72%
- Military Press 5x45% - 5x50% - 5x57% - 5x65% - 5x72%

Venerdì (Medio)
- Deadlift 5x48% - 5x57% - 5x64% - 5x72% - 5x81%
- Squat 5x48% - 5x57% - 5x64% - 5x72% - 5x81%
- Bench Press 5x48% - 5x57% - 5x64% - 5x72% - 5x81%
- Military Press 5x48% - 5x57% - 5x64% - 5x72% - 5x81%

Sabato (Complementari)
- Trazioni 5xMAX
- Rematore 4x8
- Affondi 4x10
- Stacchi GT 4x12/15
- Alzate laterali 4x12
- French Press 4x12
- Curl 4x12

Ora tutte le percentuali sono riferite al REALE 5RM.
Sistemate le % i dubbi rimango quelli del primo post: la progressione su 4 esercizi risulta eccessiva? i complementari vanno bene come volume?

P.S: Ovviamente le % sono indicative arrotondo al peso disponibile più vicino (es 73,4 sarà 72 o 75)