STARR 5x5 for Post-Novice Older Lifter Program Question

[777]

Hi Forum members,

Is this the right program for STARR 5x5 for post-novice older lifter on a twice/week schedule? I read Practical Programming for Strength Training but have some questions. (I am a 56 yr old male and have only 1 yr of weight training experience that was interrupted by some surgery time off.)

Questions:
1) When I alternate Light and Heavy days do I do ALL the exercises as Light then ALL as Heavy, or do half of them as Light and half as Heavy as below.
2) This schedule takes 8 weeks to move up in weight with the exception of Squats. Is that right?
3) Is the deconditioning that occurs over 1 week limited enough that I should be able to add the 5 pounds?
2) When do I fit in back extensions?

See 8 week schedule below.

Your help is appreciated.


WEEK 1 WEEK 2 WEEK 3 WEEK 4
Wednesday Saturday Wednesday Saturday Wednesday Saturday Wednesday Saturday
SQUAT LIGHT SQUAT HEAVY SQUAT LIGHT SQUAT HEAVY SQUAT LIGHT SQUAT HEAVY SQUAT LIGHT SQUAT HEAVY
45X5X2 45X5X2 45X5X2 45X5X2 45X5X2 45X5X2 45X5X2 45X5X2
58% 160X5 160X5 160X5 160X5 160X5 160X5 160X5 160X5
72% 200X5 200X5 200X5 200X5 200X5 200X5 200X5 200X5
82% 225X5 225X5 225X5 225X5 225X5 225X5 225X5 225X5
91% 250X5 250X5 250X5 250X5 250X5 250X5 250X5 255x5
100% 275X3 275X4 275X5 280X3

BENCH PRESS LIGHT BENCH PRESS HEAVY BENCH PRESS LIGHT BENCH PRESS HEAVY
45X5X2 45X5X2 45X5X2 45X5X2
58% 100X5 100X5 100X5 100X5
72% 125X5 125X5 125X5 125X5
82% 145X5 145X5 145X5 145X5
91% 160X5 160X5 160X5 160X5
100% 175X3 175X4

PULL UP PULL UP PULL UP PULL UP
BWX6 BWX6 BWX6 BWX6
BWX5 BWX5 BWX5 BWX5
BWX3 BWX3 BWX3 BWX3

SHOULDER PRESS LIGHT SHOULDER PRESS HEAVY SHOULDER PRESS LIGHT SHOULDER PRESS HEAVY
45X5X2 45X5X2 45X5X2 45X5X2
58% 65x5 65X5 65X5 65X5
72% 80X5 80X5 80X5 80X5
82% 90X5 90X5 90X5 90X5
91% 100X5 100X5 100X5 100X5
100% 110X3 110X4

DEADLIFT LIGHT DEADLIFT HEAVY DEADLIFT LIGHT DEADLIFT HEAVY
95X5X2 95X5X2 95X5X2 95X5X2
58% 155X5 155X5 155X5 155X5
72% 190X5 190X5 190X5 190X5
82% 215X5 215X5 215X5 215X5
91% 240X5 240X5 240X5 240X5
100% 265X3 265X3


WEEK 5 WEEK 6 WEEK 7 WEEK 8
Wednesday Saturday Wednesday Saturday Wednesday Saturday Wednesday Saturday
SQUAT LIGHT SQUAT HEAVY SQUAT LIGHT SQUAT HEAVY SQUAT LIGHT SQUAT HEAVY SQUAT LIGHT SQUAT HEAVY
45X5X2 45X5X2 45X5X2 45X5X2 45X5X2 45X5X2 45X5X2 45X5X2
58% 160X5 160X5 160X5 160X5 160X5 160X5 160X5 160X5
72% 200X5 200X5 200X5 200X5 200X5 200X5 200X5 200X5
82% 230X5 230X5 230X5 230X5 230X5 230X5 230X5 230X5
91% 255X5 255X5 250X5 255X5 255X5 255X5 255X5 260x5
100% 280X4 280X4 280X5 285X3

BENCH PRESS LIGHT BENCH PRESS HEAVY BENCH PRESS LIGHT BENCH PRESS HEAVY
45X5X2 45X5X2 45X5X2 45X5X2
58% 100X5 100X5 100X5 100X5
72% 125X5 125X5 125X5 125X5
82% 145X5 145X5 145X5 145X5
91% 160X5 160X5 160X5 165X5
100% 175X5 180X3

PULL UP PULL UP PULL UP PULL UP
BWX6 BWX6 BWX6 BWX6
BWX5 BWX5 BWX5 BWX5
BWX3 BWX3 BWX3 BWX3

SHOULDER PRESS LIGHT SHOULDER PRESS HEAVY SHOULDER PRESS LIGHT SHOULDER PRESS HEAVY
45X5X2 45X5X2 45X5X2 45X5X2
58% 65x5 65X5 65X5 65X5
72% 80X5 80X5 80X5 80X5
82% 90X5 90X5 90X5 90X5
91% 100X5 100X5 100X5 105X5
100% 110X5 115X3

DEADLIFT LIGHT DEADLIFT HEAVY DEADLIFT LIGHT DEADLIFT HEAVY
95X5X2 95X5X2 95X5X2 95X5X2
58% 155X5 155X5 155X5 155X5
72% 190X5 190X5 190X5 190X5
82% 215X5 215X5 215X5 215X5
91% 240X5 240X5 240X5 245X5
100% 265X5 270X3

[Charlocity2]

You posted this in the wrong forum, for training logs. There are programming specific forums here.

One of them is moderated by Andy Baker. If you decide to repost there, I encourage you to make it more concise than this. It's a wall of text. Good luck.

[carson]

You posted this in the wrong forum, for training logs. There are programming specific forums here.

One of them is moderated by Andy Baker. If you decide to repost there, I encourage you to make it more concise than this. It's a wall of text. Good luck.

I think you have a point. I encourage 777 (good number BTW) to repost in Andy Baker's area and abbreviate the question. I've never done that particular program so have no insight.