My first training journal...watch me grow!

This'll be my first time posting a training journal, so I hope it goes well. This is me:
Height: 6'5"
Weight: 270 lbs.
Age: 21
BF: 21%
Chest: 47"
Arms: 16.5"
Waist: 40"
Legs: 27"

I've been lifting and running for almost four years and I'm constantly reading and researching, trying to learn more about training. So I feel that I know a pretty good deal about training, nutrition, and even supps.

I've been doing mostly sets of 6-10 reps, using a basic bodybuilder template for splits and such. I've never tried to do anything like the 5x5 program until now. Sooo, I'm gonna try it out and see how it goes. I get 9-10 hours of sleep a night, eat a TON of protein (between 250-300g/day), lots of carbs, and lots of "good" fat. I don't and never have used any kind of gear or even supplements besides Muscle Milk.

I took all of my maxes last week and here's what I got:
Bench x1: 250
Squat x1: 285 (olympic style)
Deadlift x1: 315
Bench x5: 205
Squat x5: 230
Deadlift x5: 260
BB Row x5: 185
Military Press x5: 160

I started the program today and I really enjoyed it. I'll post my results every four weeks or so and let you guys know how everything is coming.

Thanks for all of the info I've gotten from you guys so far! Without EF.com, I probably never would've found this 5x5 program.

Hopefully I'll be back in a few weeks with good results!

Nice to see you starting the 5x5,it is a good program and I doubt you will be dissapointed.At 6'5 270 you are a big guy and I think if you stuck with something like this your strength would increase very rapidly even at a maintainence level diet.

Good luck

Only posting once a month? It's going to take you hours just to find this journal with the speed this board moves

You'll definitely do well on this program. I assume you're starting off with the single factor/intermediate version?

Good luck!

Yeah, I'm starting out with the single factor.

That reminds me, do you start the dual factor program only once you hit a serious plateau?

Also, I guess I should post stuff once a week so that I can keep up.

The single and dual factor 5x5s are depicted as two different versions, but they're really nothing more than two different points on a line. Mark Rippetoe's beginner program could be considered as something that comes even before the SF.

When someone who's never lifted a weight before starts training, they'll be able to set PRs multiple times per week, and the Rippetoe beginner program works really well. After a while, the gains get slower and the SF workouts will become more appropriate, where you set PRs once per week. Then later on, you'll reach more plateaus and the PRs will start coming even slower, so you start making tweaks to the SF to get you going again. You'll start resetting the weight back a few weeks, and maybe using a different number of sets and reps (same exercises). Then you might have 3-4 weeks of ramping followed by 2-3 weeks of PRs, so that's 2-3 PRs every 5-6 weeks. Sometimes when you ramp up, you'll be doing more volume than others. Over time, this seamlessly becomes the dual factor.

So there is no big switch from one to the other. They're just different points on a line with lots of little transition points in between. It's easier to describe them as distinct workouts to get people interested.

Anotherbutters: I am currently doing the basic 3x5 linear progression program and was thinking about how to switch to the intermediate and eventually advanced when the time came. Your line analogy really put the transition between programs into perspective for me. Thanks.

Good luck VSUdude. You are a BIG dude and I bet your numbers are gonna get huge.

Thanks. I'm just reiterating what madcow used to say. This exact subject of transitioning over a period of time (e.g. 2-3 years) from simpler to more complex periodized workouts will be covered in Lon Kilgore's book Practical Periodization, due out in August, which a lot of us are keenly waiting for (excuse the shameless plug ).

WHOA!!! 5x5 IS THE SHIZNIT!!!!!

Since I started, I've made lots of progress...My 5 rep max on bench has come up 25 lbs., my squat 5 rep max has come up 35 lbs., my BB row 5 rep max has come up 30 lbs., my military press 5 rep max has come up 15 lbs., and my deadlift 5 rep max has come up 30 lbs.

I'm going to clean up my diet and begin some cardio this coming week to keep my bodyfat down. I feel like I've been eating a bit too sloppy and so I'm gonna mostly gonna cut out sugary drinks, fast food, and late night snacks. I've been adding about 2 lbs. per week, but my legs are getting too big for my shorts so I must trim up just a bit or stay where I am. I now weigh 278 lbs. @ 6'5".

I really thought I was going to be sore starting this program, but I've actually felt almost NO muscle soreness.

I'm drinking @ least 122 ounces of water/day, 250-300g protein/day, but I'm not sure about fats and carbs.

I'm gonna do my new 1 rep maxes in two weeks and I'll post those new numbers when I get 'em.

Congrats on the gains so far. It's great to hear someone getting nice solid gains without any muscle soreness. Long may the gains continue!

I've actually been keeping a training journal every day I lift in the gym in a notebook - I plan on posting it here in the next couple of days all at once.

I'm starting my 6th week on the Bill Starr 5x5 and I am absolutely amazed. I'm still increasing my weight on bench by 5 lbs. every week. By the end of my first 8-week run on this program, if I continue at a 5 lbs increase a week, then I will be benching 250x5, which was my ONE REP MAX when I started.

Needless to say I'm blown away.

Now I'm wondering: are these results typical for a 5x5 virgin?