How To Install Weapon Retexture Project on this page. Wednesday – Lighter squats, Military Press for a top set of 5, and Deadlifts for a top set of 5.This day is typically the most difficult day of the week. Monday – Work up to the prescribed top set of 5 on Squat, Bench Press, and Barbell Row.Bill Starr Explained This program is a little different than most. 400 pound Bench = 10 Pound increase Weekly – (Rate of increase too fast, high chance of only a very short term success) This program typically works best for those who are already proficient at the Squat, Bench, Deadlift, Row, and Overhead Press.200 pound Bench = 5 Pound increase Weekly – (Usually a safe rate of increase, perfect).5 Pound increase Weekly – (Somewhat slow rate of increase) Def Tech Def Tech Rar Download on this page. 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. You will obviously need Microsoft Excel or a compatible spreadsheet. Bill Starr 5x5 - Madcow Intermediate or Linear Version - Download as PDF File (.pdf). But Google Spreadsheet is harder to use than I thought. I made a Google Spreadsheet for the StrongLifts 5x5 (self.Fitness) submitted 3 years ago by coentin.