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Starting Strength Cheat Sheet by

Starting Strength powerlifting program as advised for Masters I

Stage 1

Day A
  
Day B
1. Squat
3×5
1. Squat
3×5
2. Bench Press
3×5
2. Overhead Press
3×5
3. Deadlift
1×5
3. Deadlift
1×5
Notation is sets × reps.

Descri­ption

Initiated at the beginning of training. Progress to Stage 2 as deadlift weight surpasses squat weight or recovery limita­tions (usually 1-3 weeks).
Weights increased every workout. The recomm­ended changes are 5.0 kg for deadlift and 2.5 kg for all other lifts.
Days A and B are alternated every workout, for example:

Week 1: Mon – A, Wed – B, Fri – A
Week 2: Mon – B, Wed – A, Fri – B

Stage 2

Day A
  
Day B
1. Squat
3×5
1. Squat
3×5
2. Bench Press
3×5
2. Overhead Press
3×5
3. Deadlift
1×5
3. Power Clean
5×3
Notation is sets × reps.

Descri­ption

Initiated after the first 2-3 weeks of Stage 1, when deadlift strength has progressed well ahead of the squat. Usually progress to Stage 3 after 2-4 weeks.
Weights increased every workout. The recomm­ended changes are 2.5-5.0 kg for deadlift and 2.5 kg for all other lifts.
Days A and B are alternated every workout, for example:

Week 1: Mon – A, Wed – B, Fri – A
Week 2: Mon – B, Wed – A, Fri – B
  

Stage 3

Day A
  
Day B
1. Squat
3×5
1. Squat
3×5
2. Bench Press
3×5
2. Overhead Press
3×5
3. Deadlift
1×5
3. Back Extension
3×8
   
4. Chin Up
3×8
 
Day C
  
Day D
1. Squat
3×5
1. Squat
3×5
2. Bench Press
3×5
2. Overhead Press
3×5
3. Power Clean
5×3
3. Back Extension
3×8
   
4. Chin Up
3×8
 
Notation is sets × reps.

Descri­ption

Initiated after 2-4 weeks of progress on Stage 2.
Weights increased every workout. The recomm­ended change is 2.5 kg for all lifts.
When progress on Stage 3 stalls, light squats can be introd­uced. A light squad is performed in the middle of a week (e.g. on Wednes­days) with intensity decreased to 80-95%.
Once progress is in stagna­tion, consider to move to some interm­ediate program (e.g. Texas Method).
All four days are alternated every workout, so the final schedule
could look like the following:

Week 1: Mon – A, Wed – B, Fri – C
Week 2: Mon – D, Wed – A, Fri – B
Week 3: Mon – C, Wed – D, Fri – A
Week 4: Mon – B, Wed – C, Fri – D
 

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  • Published: 11th January, 2020

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