Topic: Designing a program using the Starr model

[leighton richards]

If your technique is solid, and you want to improve basic strength levels, you can try this setup:

Workout A
Snatch - 3x3
Clean or jerk assistance
Deadlift variation
Pressing

Workout B
C&J - 4x2r
Snatch assistance
Squat
Row or pullups

Workout 3 times per week, and simply alternate workouts.

A 5x5 setup will work fine for the strength exercise. And yes linear progression is fine. In a 4 week period you will do 6 workouts for A & B. So plan on hitting your current best lifts on the 4th workout and go for PRs on the 5th and 6th. For instance on squats, if you can do 90x5x5, you would set your workouts like so:

1.82.5
2.85
3.87.5
4.90
5.92.5
6.95

Peter
I think the program Matt has suggested is the best bet for you.
At the stage of lifting you are at I think the programs you are coming up with are too complicated and maybe too much work.
Dont even worry about calculating percentages for now, stick to a simple program like Matts, 3 days per week and concentrate on increasing the weight on the bar when you can.
After 12 months when you are lifting much more you can think about setting up a more complicated program across 4 days per week.