03/06/11 - Friday -

Incase you're thinking I have deviated fully from the madcow "Starr" 5x5, you are correct, but I have based my routine from the actual articles written by Bill Starr.
Quite a few of them can be found here - http://www.ooopsthereitis.blogspot.com/
(looks like a back up of the old Tight tan slacks of Denzo Ban)

All my lifts, barring squats will have the reps and sets alternated each week.

1) Squat 3x5; 2x3; 1x8-10
Weight    Reps   Sets
Bar           10        4 - knees stiff
85             5          1
110           5          1
130           5          1
150           3          1 - added belt
175           3          1
130          10         1 - no belt

2) Incline BP 3x5; 3x3; 1x8-10
Weight    Reps   Sets
40              5        1
60              5        1
80              5        1
90              3        1
100            3        1
105            3        1
80             10       1

3) Deadlift  3x5; 3x3; 1x8-10
Weight    Reps   Sets
60              5        1
100            5        1
140            5        1
180            3        1
220            3        1 - added belt, could of gone further but decided to stop as lower back felt a little off
160           10       1 - no belt

4) Dips 5x5; 1x8-10
Weight    Reps   Sets
Bw            5         1
5               5         1
10             5         1
15             5         1
20             5         1
25             5         1 - Heat was affecting me a bit, lost count of the sets
15             8         1

5)  Chins
2 sets of rope/towel pull ups 5/4 reps
2 sets of normal pullups 5/4 reps

Standing calf raise (done while resting from towel pullups)
147.5 kg(whole stack) 1set =14, 2nd =8