My 5x5. I hope I'm doing this right!

[anadivine]

(I’m using Sarge’s template)
All weights in lbs. (pounds) and no belts, straps, ect used unless specified. All raw... unless noted "tool(s)" used.. unless i forget, lol

Maxes Plugged into the Bill Starr 5x5 Excel Spread and rounded to 5 pound increments:
(Does not include the 45 pound bar I’m using for all exercises)
Squat: 160x5
Bench: 160x4
Row: 120x5
Dead: 100x5
Military: 80x5

Body Weight: 195.0 lbs
BF%: 15%
Height: 6'1"

Goals & Misc. Info: Increase strength and mass! I’m trying to eat as much meat as possible. My diet consists of a lot of red meat and chicken and carbohydrates from sweet potatoes. I’m eating 3000+cals a day.

Supplements: Multi-vitamin, Glutamine Select with BCAA, Muscle Milk, and Creatine Monohydrate. I take 10g glutamine in Gatorade during my workouts.

Week 1
Day 1

Squat:
75x5
95x5
110x5
130x5
150x5

Bench:
70x5
90x5
110x5
125x5
145x5

Barbell Rows:
60x5
70x5
80x5
95x5
110x5

Everything went really well. My legs were a little sore the next day though.

Day 2
Squat:
75x5
95x5
110x5
110x5

Military:
45x5
55x5
65x5
70x5 (Military Press was going rough so instead of the 74 I did 70 and will carry the 74 to the following week)

Deadlift:
60x5
70x5
80x5
90x5

I had about 115g of fat (54g from Muscle Milk), 122g carbs, and 227g of protein so far today. Is this a bad breakdown? Do I need more carbs?

 

[thesuaveone]

Just as a side note, you probably should include the bar weight. It's pretty common place to include it.

Good luck on the program, and don't worry about the weight seeming light early on, it is, but give it time, you'll be glad you ramped up.

 

[Cynical Simian]

Yeah, include the bar.

Also, are you coming off a back injury (sorry if you mentioned this elsewhere)? If not, having a row that's 20 pounds heavier than your deadlift seems a bit odd, given that the former is primarily an upper-body pull while the latter is upper plus lower.

EDIT: The deadlift comment above isn't intended to be derogatory. It's just a prompt to check your form (take a look at Starting Strength or the sticky in the PL forum if you don't have SS yet) for something that's making the movement inefficient, such as not enough leg drive or starting with the bar too far away from your shins.

 

[anadivine]

Yeah, include the bar.

Also, are you coming off a back injury (sorry if you mentioned this elsewhere)? If not, having a row that's 20 pounds heavier than your deadlift seems a bit odd, given that the former is primarily an upper-body pull while the latter is upper plus lower.

EDIT: The deadlift comment above isn't intended to be derogatory. It's just a prompt to check your form (take a look at Starting Strength or the sticky in the PL forum if you don't have SS yet) for something that's making the movement inefficient, such as not enough leg drive or starting with the bar too far away from your shins.

Yeah I hear that. I'm just starting to do deadlifts as a part of my workouts so I wanted to start low to avoid injury. I'm just trying to keep good form. Everything else I'm pretty use to. I've done squats on and off but prior to this I was focusing more on leg presses. That's why my squat number is a little low. It is a different movement and once again I wanted to avoid injury. Plus as I'm learning, squats are way more brutal than leg presses. I was pushing so much weight on the leg press but I couldn't think about doing that with the squats yet.

Just to make sure I will do the reading you suggested for my deads. Thanks a lot!

 

[anotherbutters]

Don't forget some good fats in your diet!

 

[anadivine]

I think I'm going to push my deadlifts up more rapidly than the program prescribes just because I know thats low. I just want to get comfortable with doing deads first.

 

[ZGzaZ]

Gl to ya bro!

 

[anadivine]

ok so I went to the gym tonight just to work on my deadlift and see what my one rep max is. I made to 275 with the bar. That makes a lot more sense than the 100 I thought it was. I think I was not accelerating through the move and was going too slow. I do have a little discomfort in my lower back but I think that should be normal after what I did.

 

[Cynical Simian]

Sweet! The reason the bar moves pretty slowly in most of the deadlift vids you've probably seen is that there's a crapload of weight on it, not because the guys are trying to go slowly. It's a full-body, explosive pull off the floor.

Some lumbar fatigue after deads is normal. Your Friday bent-over rows will be a miserable experience for a few weeks (especially with all of the bending over to change plates), but your conditioning should improve after that.