"Running out" the Starr model

[Ben Patterson]

Hi Andy,

Someone downstairs was asking about "running out" a HLM similar to how you describe running out the TM ID in PPST3. Below is what I came up as a suggestion for them and I would appreciate your input on it.

If you want to "run out" an HLM here is a way to do it with the Starr model.

Heavy day phase 1
60%x5
70%x5
80%x5
90%x5
100%x5

HD phase 2
60%x5
70%x5
80%x5
90%x3
100%x3x2

HD phase 3
60%x5
70%x5
80%x5
90%x2
100%x2x2

HD phase 4 (only one week)
60%x5
70%x5
80%x5
90%x1
100%x1x3

The light day too sets will look like this (percentage is of the heavy day top sets):

85%x5 (phase 1)
80%x5 (phase 2)
75%x5 (phase 3)
70%x5 (phase 4)

Work up in 10% increments doing sets of 5. You should have 4 ramp up sets and one top set, for 5 total sets.

Medium days will work like the light day but with the following percentages for the top set:

95%x5 (phase 1)
90%x5 (phase 2)
85%x5 (phase 3)
80%x5 (phase 4)

After you complete phase 4 you could change programs or start another cycle. I'd start the new cycle with the phase 4 medium day top weight as your heavy day top weight.

Here's one way to set it up in a week:

Monday
Squat heavy
Bench heavy
Deadlift light

Wednesday
Squat light
Press heavy
Chins/GHRs

Friday
Squat medium
Bench medium
Deadlift heavy

Thanks for all the work you do and information you put out.

[Andy Baker (KSC)]

Basically fine, maybe on the doubles and triples weeks you might need to up the volume or load a bit on the medium days.