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Crossy`s Log: Progression through Starrs 5 x 5

crossy said:
Thaks for the kind words CK :) The top part of my abs i can see coming on small amount but my lower stomach is taking a age to shift, it feels more like loose skin than fat although im sure there is fat in there aswell. Im not expecting much change whilst bulking for the next 5 weeks but i want to see a noticabale change in the following weeks after that.

Seperate note im fairly happy that im gaining weight yet still managing to trim down in places. Should i start seeing better gains in the upcoming 5 weeks now im in to PR`s?

Thanks Crossy
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loose skin, loose skin!!! You want to see loose skin try having 3 kids and one step son, I'll show you loose skin LOL. (there is a visual for you LOL) Especially since i was 210lbs with all three! not proud but whatcha going to do??? I do feel that a lot of it has tightened up but there will always be a little reminder, unless I pay thousands of dollars to get it removed and I am not about to spend that kinds of money on me. enough about me though, even a small amount of difference in your pictures is worth celebrating cause it means what your doing is working!!!!

I think you may have a greater chance of your 'loose skin" to go away, I could be wrong though not the expert.

I am sorry to hear your not feeling well now, but the workout looks good, but take it easy if your not feeling well, blah, blah, blah, but you know I gotta say it, it's the mother in me! :) :heart:
 
Im sure your skin is lovely ;) . I read a article on loose skin and apparently you lose the elasticity as you get older i think it starts to get worse after 30 so maybe i still got a chance of it going. I am hoping so as i seen it go somewhat already to what it was. If you dont mind me asking what are you at now CK? Your workouts look awesome and your one busy bee.

Sarge thanks bro i am trying to eat alot more its still sorta all over the place at the min although under control abit better than last week. Still playing about with the best times for me to eat etc. I felt so much better in the gym on sat morning i went about a hour after i had some oats and a bannana. So maybe that helped eating that before i went i normally just have a oat bar. Im actually excited when i go now as i know im getting PR`s by bench form is so much better than previous weeks so digging that aswell now.
 
crossy said:
Sarge thanks bro i am trying to eat alot more its still sorta all over the place at the min although under control abit better than last week. Still playing about with the best times for me to eat etc. I felt so much better in the gym on sat morning i went about a hour after i had some oats and a bannana. So maybe that helped eating that before i went i normally just have a oat bar. Im actually excited when i go now as i know im getting PR`s by bench form is so much better than previous weeks so digging that aswell now.
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lol...YES! Oats and a banana pre workout will have a much more positive impact on your training than a little dinky oat bar :)

As much as i don't like to micromanage meal timing and what's in it is important most of the time as you've experienced.
 
Well about a month and a half ago I was at 133 and I am 5'5 and 31 years old cause I was cutting for the comp. that never happened, now I am bulking and I am at 147 but it isn't like my before fat pictures LOL.

When I first joined this site that was how much I weighed, however it was alllll fat. Soo all in all it is all good and I am not complaining, like I said the skin left over is a good reminder of how things could still be.

I find especially now with bulking what I eat right before greatly effects my workouts. I usually will have oatmeal, skim milk, apple and another fruit with 2 eggs before I work out. Then I eat again right after my workout.
 
Well it looks like i will be trying to eat that an hour before i go and obviously still have my pre/post workout shake. Im just trying to do this as cleanly as possible and thats what im struggling with. Practice makes perfect i guess.
 
ck2006 said:
Well about a month and a half ago I was at 133 and I am 5'5 and 31 years old cause I was cutting for the comp. that never happened, now I am bulking and I am at 147 but it isn't like my before fat pictures LOL.

When I first joined this site that was how much I weighed, however it was alllll fat. Soo all in all it is all good and I am not complaining, like I said the skin left over is a good reminder of how things could still be.

I find especially now with bulking what I eat right before greatly effects my workouts. I usually will have oatmeal, skim milk, apple and another fruit with 2 eggs before I work out. Then I eat again right after my workout.
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Thats some going CK another person to keep me inspired. Well done hun how you did all that with your schedule i will never know.
 
I think you'll be fine bro, dosnt look like there is alot to tighten up. But trust me i know how you feel! I know i will have some loose skin when all is said in done, i've got a little lap belly, never had that before it sux!
 
Week 5: Day 2

Morning workout again today took forever to warm also felt tired throughout. Was ok workout set some new PR`s again on military press and deadlifts. There is room for improvement on the lifts though as i didnt feel i was pushing/pulling at my max. All is good though.

Squat:

5 X 70
5 X 88
5 X 110
5 X 110

Military Press:

5 X 55
5 X 66
5 X 79 PR
5 X 79 PR

Dead Lifts:

5 X 141
5 X 170
5 X 198
5 X 232PR

Assistance

3 x 12 Needsize Abs
 
crossy said:
Week 5: Day 2

Morning workout again today took forever to warm also felt tired throughout. Was ok workout set some new PR`s again on military press and deadlifts. There is room for improvement on the lifts though as i didnt feel i was pushing/pulling at my max. All is good though.

Squat:

5 X 70
5 X 88
5 X 110
5 X 110

Military Press:

5 X 55
5 X 66
5 X 79 PR
5 X 79 PR

Dead Lifts:

5 X 141
5 X 170
5 X 198
5 X 232PR

Assistance

3 x 12 Needsize Abs
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Next time give it your all! :velvett: unless your still not feeling good. Great job on the PR's!
 
Nice PR'ing bro!!

Stronger person than I... No way in hell would I try to PR lifts in the morning... can't handle lifting heavy in the am... on my old "do whatever routine" yeah, but not this :beer: Cheers!
 
Congrats on the PRs man... you're doin' a FINE job... :D
 
Thanks for all the good comments :)

CK it wasnt that i didnt want to give it my all just that the weight wasnt heavy enough to give it my all :).

Sarge i dont really like training in the morning just it was more convenient for the missus to go early today. Really looking forward to Fridays workout some more PR`s :)
 
ck2006 said:
Then put more weight on next time LOL.
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:) That's what the principal is behind 5x5 training.

Next time he will... and he'll keep adding until it feels like he's working...then he'll keep adding until he stalls out eventually... if ever... think Godzilla :chomp:
 
sgtslaughter said:
:) That's what the principal is behind 5x5 training.

Next time he will... and he'll keep adding until it feels like he's working...then he'll keep adding until he stalls out eventually... if ever... think Godzilla :chomp:
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ROAR!!! so... what if you put too much on and can't get through the 5 then what? do you do another set with a lower weight?
 
crossy for prez!
 
ck2006 said:
ROAR!!! so... what if you put too much on and can't get through the 5 then what? do you do another set with a lower weight?
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That shouldn't happen til week 7 + usually unless someone's misjudged their initial numbers/max lifts...

If someone can't get the last rep on their top set... they do it again next week and make sure they eat enough during the week to hit the rep :)

I didn't get any of this until I did it myself... just want to let you and others know that, lol
 
sgtslaughter said:
That shouldn't happen til week 7 + usually unless someone's misjudged their initial numbers/max lifts...

If someone can't get the last rep on their top set... they do it again next week and make sure they eat enough during the week to hit the rep :)

I didn't get any of this until I did it myself... just want to let you and others know that, lol
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This is good to know, I am trying to convince my hubby to try this and I have been reading a lot of the 5x5 journals to see how everyone is progressing, his main concern is doing this and not gaining size.

sorry to jack your thread :chomp:
 
Hey its all usefull info for me to, post what you please :)

Aslong as he eats enough he will gain size no doubt. This is where i think i am going wrong i sitll dont think i am eating enough. But as i said this is like a practice run if size gains are minimal at the end of the 9 weeks i will just run it again and eat more.

Sarge great info bro, i will make sure i eat good on week 7. I would give you more K but it wont allow it.
 
crossy said:
Aslong as he eats enough he will gain size no doubt. This is where i think i am going wrong i sitll dont think i am eating enough. But as i said this is like a practice run if size gains are minimal at the end of the 9 weeks i will just run it again and eat more.
Sarge great info bro, i will make sure i eat good on week 7. I would give you more K but it wont allow it.
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I'm not sure exactly what week, just threw out a number :) if it's getting hard on week 5... eat :RADAR

why end it if you're still making progress :)

I don't use my printed out spread sheet anymore...and THAT'S what it's about... learning the principals behind it.

No need to start over just tweak your intake when needed...
 
The reason behind ending it was to cut. I have read a few logs and only a few have done 5 x 5 whilst cutting. I spoke to MM about it and he said it should be cool to cut on 5 x 5. Gonna see what happens in the upcoming weeks i am gradually eating more and more. I want to increase cals etc gradually as i have read logs where people have just over ate and the whole thing has gone to shit. I still havent weighed myself for about 3 weeks now gonna go check it on friday though to see where i am up to.

Thanks again bro.
 
Remember bulking/cutting is more about diet then exercise... IMO anyway...
 
Im confident in my cutting ability and diet. I will prob stick with 5x5 lower my food intake and just add more cardio.

Thanks
 
Week 5 Day 3

First thing first i slept shitty last night had just over 3 hours sleep and was debating to leave the gym today and go tomorrow instead. But didnt go that way and ended up going this afternoon. Aslo i hurt my foot yesterday playing soccer (football). Now for workout. The first time i have fatigued lifting weights, i was knackered (im thinking this maybe due to lack of sleep last night) I ate well today so i was sure i had enough energy to get through workout. I weighed in today (diff set of scales than normal) and i weigh at around 167 (yes less than when i started) but i am going to have to check this i was sure i had put on weight. Not a big deal at the minute as said a few times this is a practice run really. Oh side note bench is going really well now shoulder seem to be healing up well (fingers crossed it wont screw up again)

Squat

5 X 70
5 X 85
5 X 101
5 X 120
3 X 140 PR
8 X 101

Bench

5 X 60
5 X 70
5 X 85
5 X 99
3 X 116
8 X 85

Row

5 X 51
5 X 64
5 X 77
5 X 90
3 X 107 PR
8 X 77


Assistance:

3 X 8 Dips PR (most i have done really get into these now and feel pretty comfortable)
2 X 8 1 X 7 Barbell Curls (66lb) (totally burnt out on last 2 reps)
3 X 8 Dumbbell Tricep Extensions (51lb)(hard today)
3 X 12 Needsize Abs (1st set was a killer) 2nd and 3rd were better
 
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Your shoulder is getting better....nice. JUst remember it when doing all pressing stuff and I bet you will be fine. It's when we start to forget that form suffers and then injuries occur.

Nice lifting BTW - congrats on the PR's
 
Totally agree with the form. I make sure everything is right before i lift the bar. Im just so damn tired.

Thanks Bro
 
Week 6 Day 1

Nothing really to report today. I can definitely tell the diffrence now im in to my PR`s i fatigue alot quicker.

Squat:

5 X 70
5 X 87
5 X 104
5 X 121
5 X 139

Bench:

5 X 58
5 X 72
5 X 87
5 X 101
5 X 116

Row:

5 X 55
5 X 66
5 X 80
5 X 92
5 X 110 (struggled a little with last 2 reps) supposed to be lifting about 105 but the plates were not about today.

Assistance:

3 X 12 Needsize Abs
2 X Weighted Hypers (25lb)
 
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Thanks CK, im definitely going to get something to aid my sleep. Its almost 1am here and im wide awake. Gonna go watch a film see if that helps.
 
crossy said:
Thanks CK, im definitely going to get something to aid my sleep. Its almost 1am here and im wide awake. Gonna go watch a film see if that helps.
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your getting sleepy, sleeeeepyyyyy :sleep2: watch a really boring one!

Hope it works :heart:
 
or try reading a really boring book (with a low light lamp on) :)
 
Thanks for the posts everyone.

I didnt :( . Got to sleep at 4am then at 7am i turned over and knocked a pint glass of water out of my missus`s hand which spilled all over the bed. Unlucky or what lol

Anyways workout again today away friday so mixing my days up this week Mon,tues and thurs for my heavy day. Some new PR`s on there way today :)
 
Maffiosa said:
Just rub one off right b4 bed, that will do the trick. If not, rinse and repeat LOL~
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unfortunately Thermorexin gives me masses of energy i would be there all night lol.
 
dude....raise up on the thermo then!! lol
 
crossy said:
unfortunately Thermorexin gives me masses of energy i would be there all night lol.
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LOL, I would NOT take Trex AFTER 3 pm, maybe even 2. What time are you taking it?

You may wanna get sme oxycalm for af store.. helps calm you down from the TREX. :)

*edit* just realized this was WL forum lol NO BUNNY BASHING! just trying to help him out if he takes trex, he'll need to take it earlier OR add something to lessen the stim effect
 
Good times.. I LOVE that stuff... but not after 2:00pm... or I spend the night counting the dots on the ceiling.. lol
 
Week 6 Day 2

Okay another fairly easy workout, only thing i started to lose grip on last set of deads (i use mixed grip around the 3rd set). Another few Pr`s aswell.

Squat:

5 X 78
5 X 88
5 X 110
5 X 110

Military Press:

5 X 55
5 X 66
5 X 77
5 X 81 PR

Deadlift:

5 X 143
5 X 176
5 X 210
5 X 242 PR
3 X 254 (extra 3 reps) PR

Ok i was abit naughty here (deads) added a little more weight to set 4 and then did a extra 3 reps with a higher weight. I just love this lift and once a week with 4 sets aint fair lol. This is gonna be my most advanced lift i just feel so comfortable with this.


Assistance:

3 X 12 Needsize Abs
 
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I have been having the T-rex for what seems ages now a few months i think. I take 1 morning with breakfast 1 with lunch and 1 before training (norm 5ish) its not every night i i feel wide awake just some nights. So i cant see it being the T-rex. Will give the oxycalm a try Bunny when Macro gets his new product sorted i will add that to my order aswell.

Thanks All.
 
crossy said:
I have been having the T-rex for what seems ages now a few months i think. I take 1 morning with breakfast 1 with lunch and 1 before training (norm 5ish) its not every night i i feel wide awake just some nights. So i cant see it being the T-rex. Will give the oxycalm a try Bunny when Macro gets his new product sorted i will add that to my order aswell.

Thanks All.
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I would maybe try taking 2 for the lunch dose, or 1 to 2 hours later... NOT a 5. Try it for a week & see if your sleep improves.

I am betting you are over stim'd.
 
How long do they stay effective though? the last thing i want is to get to my workout after a hard days work and fatigue quickly. With my lift weight getting higher i feel more tired already and then i have cut out cardio for the time being as i have been struggling to put on weight so thats adding to me being tired quicker i guess? I have already resorted to listening to eye of the tiger before i lift for my PR`s ;)
 
crossy said:
How long do they stay effective though? the last thing i want is to get to my workout after a hard days work and fatigue quickly. With my lift weight getting higher i feel more tired already and then i have cut out cardio for the time being as i have been struggling to put on weight so thats adding to me being tired quicker i guess? I have already resorted to listening to eye of the tiger before i lift for my PR`s ;)
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Eye of the Tiger... lol You're silly.

1st I think you need to rely on getting your energy from food, not a pill. This can also become associated with how you NEED X supp to lift X weight .. NOT the case...

If you need the energy boost that is fine but for weights I would use Purecee NOT Trex after 5pm.

I do think if you feel you've reached your max potential without taking supps & food has stopped working the way you want, then test out some supps (af being my 1st choice).

If you take trex at 2-3 pm you will be FINE for a PM workout. It will not 'run out' and cause you to crash.

Also even though Trex does not need to be cycled to 'work' if you need to feel the effects like you did when you 1st tried it (the stim), cycle off for a week or two then start up again.
 
Thanks for the advice think i will drop it for a week or 2 to see how i feel. I have never really just used it as a energy source i have combined it with Food aswell. Also i already take PurCee before training.
 
crossy said:
Thanks for the advice think i will drop it for a week or 2 to see how i feel. I have never really just used it as a energy source i have combined it with Food aswell. Also i already take PurCee before training.
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Do you get the stim effects / being more alert from it at all?
 
I have already resorted to listening to eye of the tiger before i lift for my PR`s
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LMAO, that song is giving my IPOD a run for its money haha, too funny. Well that song, and the rest of the good ones i burned from rocky-rocky 5 :chomp:
 
yeah dude, have a LOT of good complex carbs a few hours before WO. i don't have experience with Trex, but i make sure i hit up some NO stims to get my blood flowin'

eye of the tiger? no. try 'molesting the decapitated' by devourment. instant energy on a disc.
 
Week 6 Day 3

Was supposed to go yesterday but got stuck in traffic for 3 hours on the way back from work. So ended going early this morning which i didnt want to do as it a harder workout out today. but hey ho no choice.

All went well, felt good all the way through some things seem to be getting easier for me (bench and dips) so i guess i am getting stronger. Also finally weighed myself on a decent set of scales i am around 164lb so not put any weight on as yet but im feeling that my BF% has dropped (not actually tested yet will do next week).

Anyways Workout. (forgot to add, i always do 5 mins bike warmup and stretches for warmup an dcooldown)

Squat

5 X 68
5 X 88
5 X 104
5 X 121
3 X 143 PR
8 X 104

Bench

5 X 57
5 X 72
5 X 88
5 X 102
3 X 117
8 X 88


Row

5 X 55
5 X 66
5 X 77
5 X 92
3 X 110 PR
8 X 77


Assistance:

2 X 7 Dips 1 X 8 Dips Getting easier each week
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions (51lb)
3 X 12 Needsize Abs
 
3 hour traffic delay!!! how did you NOT kill something???? lol

good workout.....like the assistance.....not too much, but enough.....how's your diet coming along?

and HOW 'BOUT THEM COWBOYS! Go Romo!! :)
 
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Thanks guys. Been really busy over the last week so found it hard to keep updating. The last update the dips were wrong i did all 3 sets of 8 fine i just copy and pasted from another workout on my thread. The missus is ill again so no gym tonight will go tomorrow morning instead. Was away at a friends house from fri-sun and ate alot os crappy things pizza, bacon sanwhiches, chips, beer etc. First time i have really pigged out in ages will make up for it this week though. Back on track today though.

As for the traffic some lorrys had crashed on the motorway (think they are called afreeway is usa) a couple of people died and the veichles were all over the morotway so needless to say traffic was not moving for a while.

Will update tomorrow and come visit some threads i havent posted on in a few days, look forward to reading other peoples progress, hopefully people would not have ate as much shit as i have done :).

Crossy
 
Week 7 Day 1

Morning workout today felt abit weak today some of the lifts just didnt feel right. I didnt really get a good feed before i went so probably that. Cannot wait till wed for deadlifts defo gonna add abit more weight to them.

Squats:

5 X 71
5 X 88
5 X 106
5 X 123
5 X 143

Bench:

5 X 60
5 X 77
5 X 88
5 X 104
5 X 121

Row:

5 X 55
5 X 66
5 X 81
5 X 100
5 X 110 (felt much better today that previous attempts at this weight)

Assistance:

2 X 12 weighted Hypers (22lb)
3 X 12 Needsize abs
 
Week 7 - Day 2

Ok again today nothing really to hard oh and a 2lb increase on the scales im sure this is all the crap i ate over the weekend though. :chomp: Overall i have not gained any weight so far obviously even though i have increased my cals from 2000-2200 to over 3000 i am still not getting enough. Gonna run same cals to week 9. Rerun this and add more cals again (gonna need help with this guys and girls).

Squat:

5 X 77
5 X 88
5 X 110
5 X 110

Military Press:

5 X 55
5 X 66
5 X 77
5 X 83 PR

Deadlift:

5 X 148
5 X 176
5 X 210
5 X 242 PR
3 X 265 (extra 3 reps) PR (im losing grip big time i know i can lift more if my grip was not so shitty)


Assistance:

3 X 12 Needsize Abs
 
you probably need to go at least 3500 to gain consistent weight bro.....i'm 5'8", 164 and i burn 3100 total cals on workout days....so do the math

and get you some straps for those heavy deads or else!! :p
 
I am a bit baffled right now. I got my RMR tested at my gym today...
Cals burned if I sat and did nothing all day and I was over 2600 cals.
Add lifestyle cals (walking around, work, etc) AND Activity cals (Training) Im going to be over 4K cals a day.

Says I shouldn't go below 2100 cals for weight loss (i.e. CUTTING) so I really need to tweak somethings to find out what works for me. My lowest cal intake was previously 1600-1800 during a cut (before i had all this muscle) ... It's all about testing the waters & learning. You'll figure it out :)
 
Well i done some calculations and i figured out that to gain 1lb a week it should be just under 4000cals. I should have done this before i started really i just guessed from what my cutting intake was. I am debating what to do as week 9 is nearlly here i was going to try bulk again this time with more cals obviously but i only want to do a smallish bulk for 9 weeks and then do a cut. The dilema is that i would be cutting around christmas which is obviously a bad idea with all the food at that time of year. I dont know if to keep at what i am doing as even though i have not tested im sure my BF% is lower than when i first started in week 1. I have basically been having maintenace cals. Do this for another 7 weeks or so and then bulk over christmas does that make sense? Any ideas?

Thanks
 
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crossy....this is just my opinion, but i think you should put on a ton of quality muscle first then cut later, rather than doing these little 9 week/12 week bulking cycles, you will look much better for it. And it will shorten the time its going to take you to reach your goals.
 
ZGzaZ said:
crossy....this is just my opinion, but i think you should put on a ton of quality muscle first then cut later, rather than doing these little 9 week/12 week bulking cycles, you will look much better for it. And it will shorten the time its going to take you to reach your goals.
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I agree, if that is worth anything LOL besides it is winter your storing your fat, um I mean muscle for hybernation.
 
Hei crossy you might think about going through rippetoes 'starting strength' 3x5 after this, i know it is for beginners but you'll see much more gains in strength and size than 5x5 at this point. In Rippetoes program weights claim a lot faster than in 5x5 wich is better for you cause your not that strong yet and have more potential, you can run rippetoes for like 4 month and put weight on every time you go to the gym.

Check out merceres progress, he started out almost as you ... he has been running it over 4 months now, adding weight every time, very nice read =) http://www.elitefitness.com/forum/showthread.php?t=493781

Rippetoes is the very best for the beginner, run it through, milk it as long as you can and then come back to linear 5x5

http://www.elitefitness.com/forum/showthread.php?t=484815


Good luck
 
Thanks for all the replys.

Ok Zdgag.

I totally agree with everything you said the biggest thing for me even though i know its bullshit is the fear of putting on bad weight. Its a phsycological thing i was around 211lbs so long ago (not in a good way not )and coming down to 166 was a big acheivment for me. At the start of this 7 weeks ago i was more content on getting cut that getting big at this moment in time but after reading diffrent journals etc i thought i might have a stab at gaining abit of weight. The reason for the short bulks/cuts etc is so i can stay as lean as possible if it takes longer so be it. After this 9 weeks i am totally going to have to reavulate what i want and i will hastle you like fuck for advice :) k to you bro.
 
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I dont think i would run Rippetoes tbh. I love the 5 x 5 and have so far have not really stuggled with any weight which i have lifted (i had to drop bench weight down due to my shoulder getting screwed early on). The results so far imo have not been to bad my dead is up about 68lb in 7 weeks and everything else seems to be going pretty well with the weekly increases that the Starrs excel sheet has given me. I think my biggest dilema is my diet im just not eating enough im pretty sure i would gain some more size if i nailed the diet. Thanks for the links they are good reads bro.

k to u

Crossy


Good luck
 
you're on the right track getting more focused on your diet......good quality carbs will make a big difference in your training.....but so far, you've done well and shouldn't have a problem tweaking it around a little.....

now go have a monster shake :)
 
Everything cool as normal.

Week 7 day 3 (this was saturdays workout)

Squat

5 X 77
5 X 88
5 X 105
5 X 123
3 X 145 PR
8 X 105

Bench

5 X 66
5 X 77
5 X 88
5 X 104
3 X 121
8 X 88

Row

5 X 55
5 X 66
5 X 81
5 X 99
3 X 110
8 X 81


Assistance:

3 X 8 Dips (i look forward to these now)
Curls (66lb) (easier this week)
3 X 8 Dumbbell Tricep Extensions (51lb)
3 X 12 Needsize Abs
 
lookin good! Great job on the squat PR!!! PR's always feel great, I'm sure you did after leaving the gym on this one. Keep up the good work!
 
Thanks bro, i just felt i could have done more on squat but im feeling this in certain lifts but ile stick to what it says on the Starrs excel sheet :).

Bro if you dont mind im gonna need some help sorting my diet after week 9 of this. I decided to take your and a few other peoples advice and just bulk to around new year. Im after some meal plans really and best times to eat what etc during a bulk. I presume carb intake time is going to be diffrent than when cutting?

Thanks Crossy
 
I'll chat with you more about the diet later, I have to run to the airport about 2 hours away to pick up the GF. However, you don't have to stick to Starr's spreadsheet, he says in his primer that you should progress as fast as possible on all lifts. If you can bump it 10lbs one week, go for it, assuming of course that you will get all your lifts again the next week. talk to ya later tho!
 
Last modays workout

Week 8 - Day 1

Squats:

5 X 77
5 X 90
5 X 110
5 X 132
5 X 147 PR

Bench:

5 X 66
5 X 77
5 X 90
5 X 106
5 X 121

Row:

5 X 55
5 X 68
5 X 84
5 X 97
3 X 110 Lost form on 4 & 5
3 X 110 Lost form on 4 & 5 again :rolleyes: Dont know why i found last week easy. See what happens today.

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
crossy said:
Thanks bro, i just felt i could have done more on squat but im feeling this in certain lifts but ile stick to what it says on the Starrs excel sheet :).

Bro if you dont mind im gonna need some help sorting my diet after week 9 of this. I decided to take your and a few other peoples advice and just bulk to around new year. Im after some meal plans really and best times to eat what etc during a bulk. I presume carb intake time is going to be diffrent than when cutting?

Thanks Crossy
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$.02 Crossy if you clean bulk and are going to track everything, you can stick at the 40/30/30 and just bump up the cals for a 'bulk' ... It's really not something to worry about, having the perfect ratios. With a clean bulk you can also throw in a cheat meal, same as cutting just more food...
 
just checking up on ya.....keep it up bro.....i think you got a good pace going for ya
 
Thanks alot :)


Week 8 Day 2

Ok todays workout sucked ass.

Light day on squats but tbh they felt over easy today i ate really well today probably the best i have ate in ages ( as in i ate alot more than normal). So felt really good then Military presses last set gripped the bar pushed it up realised my grip was to wide and tried to contnue like a dumb ass and failed strait away. Put it down and redone the set. Ok on to deads my favourite lift i did have 275lb in mind today for a new PR with my new straps in hand i was confident as its normally my grip screws me up. Anyways put them on last set (never used them before) could i use them? could i fuck i might aswell have been using a piece of cotton should have read how to use em first had most of it right but just couldnt get them tight on the bar. So i spat my dummy out as it put me in a bad mood. Went to lift wihout the straps at 120 and lost my grip on 3rd rep i was so pissed (even more so that i did this fairly easy last week). Reset tried again and lost grip again the water bottle went across the gym went and did my abs and fucked off home.

Anyways Todays Workout.


Squat:

5 X 77
5 X 99
5 X 110
5 X 110

Military Press:

5 X 55
5 X 66
5 X 77
5 X 88 PR

Deadlift:

5 X 152
5 X 187
5 X 242
3 X 265 Lost Grip
3 X 265 Lost Grip


3 X 12 Needsize Abs
 
Nice PR bro!

If you're not used to the straps like it sounds like... it'll take some time to get used to wraping them really tight for a good fit. Practice wrapping them at home or something if you want.

You'll get it next time.

Find some chalk too :)
 
Yeah defo not used to the straps, never used them before. Thanks for the advice. Any reccomendation on increasing my grip stength?

Thanks :)
 
Been really preoccupied with studying although i have still been training. Done my health and safety exam on construction and passed with 100% :) Still another 6 months left on the course though.

Updates here now :)

Week 8 - day 3 (last fridays workout)


Squat

5 X 73
5 X 90
5 X 110
5 X 125
3 X 147 PR
8 X 1110

Bench

5 X 62
5 X 77
5 X 90
5 X 105
3 X 124
8 X 90


Row

5 X 55
5 X 70
5 X 88
5 X 99
3 X 114 PR (lost form)
8 X 77


Assistance:

3 X 8 Dips
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions (51lb)
3 X 12 Needsize Abs
 
Week 9 Day 1 (last mondays workout)

Squats:

5 X 75
5 X 99
5 X 110
5 X 132
5 X 148 PR

Bench:

5 X 62
5 X 77
5 X 92
5 X 110
5 X 124

Row:

5 X 55
5 X 77
5 X 88
5 X 99
5 X 114 PR really feeling these now but got through with form ok unlike the 3 X 114 on Friday.

Assistance:

2 X 12 weighted Hypers (22lb)
3 X 12 Needsize abs
 
*Bunny* said:
PR's good for you. Nice job on the test cross.. miss ya around here!
Click to expand...


Thanks hun, i miss chatting and reading all the logs on here. I have alot to catch up on which i will do when i get a free min.
 
Thanks CK..

Carpentry and Joinery. I have been doing solid wood floors for about 5-6 years but wanted to abit of a change.

Seperate note im debating to take a week of from the gym net week as i have a few niggles that i feel need to clear up. Its the 9th week this week so im going to run it over again do a small deload say 5% and then hopefully i will complete the next 9 weeks which would increase my current lifts by around another 20-25%

Pics to come at the end of week to see if i have made any changes since the last were taken 4-5 weeks ago.
 
Just caught up on your log--nice job!

On the grip thing, I wrap my straps around the bar a couple of times. Once you get used to it it's easy to get them tight, like sarge said. I prefer to do without when I can and sometimes use over/under grip. I have injured fingers on my left hand and it'll never have as strong a grip as my right, so I have to work on this.

There are lots of things you can try, like using grippers, picking up plates by pinching 'em with your thumb and fingers, or farmer's carry with heavy dumbells. I like to do static holds (I think it's the right term). What I mean by that, I load a heavy barbell on the pins of my power cage, pick it up, and just hold it with a double overhand grip. I usually try to 15-20 seconds at a time. Seems to help.

I like deadlifts too, as I'm a lot stronger on them than ATF squats.

BTW if you're doing the Madcow spreadsheet it's not necessarily just 9 weeks, you can keep running it as long as you are progressing. Sounds like you might be ready for a reset, though, from what you're saying.
 
sry.. but ur using lbs or kg? i don't wanna assume.. :D

nice deadlifting tho.. ur squat dead ratio is really far apart.. but i wouldn't worry about that.. i guess everyones different..

but great job so far!
 
crossy said:
Thanks CK..

Carpentry and Joinery. I have been doing solid wood floors for about 5-6 years but wanted to abit of a change.

Seperate note im debating to take a week of from the gym net week as i have a few niggles that i feel need to clear up. Its the 9th week this week so im going to run it over again do a small deload say 5% and then hopefully i will complete the next 9 weeks which would increase my current lifts by around another 20-25%

Pics to come at the end of week to see if i have made any changes since the last were taken 4-5 weeks ago.
Click to expand...

Well if you decide to take the week, don't feel guilty and try to enjoy it!!!! Take care of things that need to be and keep on going. Can't wait for the pics!!!! Do you work to?
 
Thanks for the replys everyone.


@ Lifting N Tx

Thanks for the tips bro i will defo try them, i do use over hand under hand on my last set i try to keep to overhand during lighter lifts.

@ carlsuen unfortunatly they are in pounds im not very strong at the minute but have not been lifting to long. Hopefully that will change in the future :)

@ CK. If i take the week off i would prob do some cardio and hit the pool and hydro pool. And yes i work in fitting solid wood floors part time whilst i am at college. Hard to fit everything in but it all seems to work.
 
crossy said:
Thanks for the replys everyone.


@ Lifting N Tx

Thanks for the tips bro i will defo try them, i do use over hand under hand on my last set i try to keep to overhand during lighter lifts.

@ carlsuen unfortunatly they are in pounds im not very strong at the minute but have not been lifting to long. Hopefully that will change in the future :)

@ CK. If i take the week off i would prob do some cardio and hit the pool and hydro pool. And yes i work in fitting solid wood floors part time whilst i am at college. Hard to fit everything in but it all seems to work.
Click to expand...

You ARE just as busy as me!!! good job making it all work! :heart:
 
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