My Training Journal - Bill Starr's Single Factor 5 x 5

|D_J^B_J| · Sep 12, 2005

SATURDAY:

1. Bench:/
40kg x 5
45kg x 5
50kg x 5
55kg x 5
65kg x 3
--> 50kg x 7

I usually prefer to have someone standing behind the bar for bench, and my usualy spotter wasn't there today. Do people not understand what 'do not touch unless the bar is going down' means ?!?

2. Squat:
45kg x 5
55kg x 5
60kg x 5
67.5kg x 5
76kg x 5
--> 50kg x 7

3. Row:
30kg x 5
35kg x 5
40kg x 5
45kg x 5
51kg x 3
--> 37.5kg x 7

4. Dips:
BW x 8
BW + 2.5kg x 8
BW + 5kg x 6

5. BB Curl:
EZ Bar + 13.5kg x 8
EZ Bar + 16kg x 7
EZ Bar + 16kg x 6

Nothing unusual to report today. Workout went fairly well, I just wish I had chosen a decent spotter for bench.

blut wump · Sep 12, 2005

I think you have to tell them clearly not to touch it unless you actually call for help or are unconscious, no matter how slowly it's crawling.

Guinness5.0 · Sep 12, 2005

I've been known to shake my head and grunt out "no" several times while using an unintiated spotter whose hands venture too close for comfort

Seriously everyone everywhere seems to think that if the bar slows then they'd better grab it off you

|D_J^B_J| · Sep 14, 2005

Due to an unforseen event, I only had about 4 - 5 hours of sleep on Monday, which definitely affected my energy level and my workout in general. Unfortunately, there was nothing I could do about it, though.

TUESDAY:

1. Bench:
40kg x 5
45kg x 5
52.5kg x 5
57.5kg x 5
65kg x 4

ARRRGGH! That damn 65kg bench is killing me.

I'm sure I would have done it quite easily if I had a good 9 hours sleep the night before.

2. Squat:
45kg x 5
55kg x 5
60kg x 5
67.5kg x 5
76kg x 5

3. Row:
30kg x 5
35kg x 5
41kg x 5
45kg x 5
51kg x 5

4. Hypers:
BW + 5kg x 12
BW + 5kg x 12

5. Sit-ups:
BW + 5kg x 12
BW + 5kg x 12
BW + 5kg x 12

|D_J^B_J| · Sep 14, 2005

Tomorrow is the day I do deads. I am not feeling any back pain at the moment (it went away the day after I last did deads), but assuming the pain was due to fatigue of the erector spinea muscles, should I do 3x3 with the same weight I last used, or continue to increase, doing 5x5 with a lifting belt for support?

Guinness5.0 · Sep 14, 2005

|D_J^B_J| said:
Tomorrow is the day I do deads. I am not feeling any back pain at the moment (it went away the day after I last did deads), but assuming the pain was due to fatigue of the erector spinea muscles, should I do 3x3 with the same weight I last used, or continue to increase, doing 5x5 with a lifting belt for support?

I would say try to stick w/ 5x5 but if it would be dumb to do so, do 3x5- just cut the workload a little. Going to 3x3 is a big drop.

|D_J^B_J| · Sep 15, 2005

THURSDAY:

1. Front Squats (light):
35kg x 5
40kg x 5
42.5kg x 5
47.5kg x 5 (up 2.5)

2. BB Military Press:
30kg x 5
36kg x 5
37.5kg x 5
43.5kg x 4 (up 1)

3. Deadlifts:
60kg x 5
75kg x 5
90kg x 5
112.5kg x 4 (up 2.5) --> Belt

4. Pull-ups:
BW x 8
BW + 2.5kg x 8
BW + 5kg x 5

5. Donkey Calf-raise:
3 sets of 12

I didn't really expect much this week to be honest. External factors have been affecting my progress and I haven't had much sleep due to various reasons.

I feel I need 9 hours a night to perform at my peak and I am studying a double degree at uni, work part time and also play sport 2 x week. All of this added to the fact that I go out late on weekend nights definitely isn't doing me any good.

Last week I hit all PRs and had a good week in terms of sleep, whereas my workouts have been terrible this week with little sleep, so I think that goes a long way to show what a good week of sleep really does.

I'll just have to cop this week on the chin, try to get more sleep next week and re-attempt the PRs that I missed this week.

One other thing: My back felt really good with the belt, so I think I'll use them for my final set of deads in the future, and I might use them for my final set of military press as well.

blut wump · Sep 15, 2005

I've never used a belt for deadlifting. Did you just feel more solid in the guts akin to using a belt for squatting?

Are you eating enough? I noticed that anotherbutters is eating like two of me and weighs about two-thirds as much. I like to drink some egg and milk mixture just before sleeping. It knocks me out into a deep sleep for hours.

anotherbutters · Sep 15, 2005

I'm just working on my diet. My new milkshake comes in at 850 cals!

|D_J^B_J| · Sep 18, 2005

SATURDAY:

1. Bench:
40kg x 5
45kg x 5
52.5kg x 5
57.5kg x 5
65kg x 3
--> 50kg x 7

2. Squat:
45kg x 5
55kg x 5
60kg x 5
67.5kg x 5
77.5kg x 3 (up 1.5)
--> 50kg x 7

3. Row:
30kg x 5
35kg x 5
41kg x 5
45kg x 5
52.5kg x 3
--> 37.5 x 7

4. Dips:
BW x 8
BW + 2.5kg x 7
BW + 5kg x 6

5. Barbell Curl:
EZ Bar + 15kg x 6
EZ Bar + 16kg x 7
EZ Bar + 16kg x 7

Nothing unusual to report from today.

I had something on in the afternoon as well, so I trained in the morning for the first time in a while. I actually preferred it. If I was training by myself and my schedule allowed for it, I think I would definitely train in the mornings.

Also, I had my uni ball on Saturday night, dinner was provided, and the serving size of the meal was ridiculously small! All they served was one small chicken breast, some green vegetables and a small dinner roll! I would normally eat more than twice that amount in my regular meal at that time, so I don't know how it will affect my progress. When I arrived home, I ate a whole 500g tub of cottage cheese (I usually only have half a tub).

Free drinks were also provided. I decided to have a few, because I haven't drunk anything for a while, and I had marked today as a day where I would let loose a little bit. It didn't get that out of hand though, so hopefully it won't affect my workouts all that much next week.

|D_J^B_J| · Sep 18, 2005

Blut Wump said:
I've never used a belt for deadlifting. Did you just feel more solid in the guts akin to using a belt for squatting?

Are you eating enough? I noticed that anotherbutters is eating like two of me and weighs about two-thirds as much. I like to drink some egg and milk mixture just before sleeping. It knocks me out into a deep sleep for hours.

Using the belt made me feel much tighter and gave me plenty of support around the core area. I didn't have any back trouble afterwards, so I think I might use it for my final set of deads in the future, and possibly also for my final set of military press.

Re: the food intake - you make a good point here. I've been eating the same amount of calories for a couple of months now, so I think it may be time to increase the calories a little bit. How much would you recommend I increase them by so as to not promote body fat gain?

Re: sleep - I don't usually have trouble falling to sleep. I think it was just this past week when certain events stopped me from getting my required 9+ hours a night. I do believe I need more sleep than most, but I don't think I'll be as sleep deprived as I was last week for a while.

Once a week, though, I do go out at night and often come back at around 3am, then wake up at 12pm. In fact, I usually wake up at about 10.30am feeling tired and hungry, so I lie in bed trying to get back to sleep, but just can't. I know this can't be good for gains, but I am at uni so still have to enjoy the social life there.

anotherbutters · Sep 18, 2005

I noticed your back-off sets are quite a lot lighter than prescribed (should be the same as set 3) and you only do 7 reps, not 8. I think you did the same last week. Any particular reason? I think the higher reps are supposed to give you some hypertrophy.

|D_J^B_J| · Sep 22, 2005

anotherbutters said:
I noticed your back-off sets are quite a lot lighter than prescribed (should be the same as set 3) and you only do 7 reps, not 8. I think you did the same last week. Any particular reason? I think the higher reps are supposed to give you some hypertrophy.

Good point. The extra set I do is literally a 'back-off' set, so in essence, when combined with the fifth set, it is one set of 10 reps (3 plus 7). I am doing the set to failure, and I don't think I would be able to do any more reps for the extra set.

Do you take a rest before the extra set? (Perhaps if I took a short rest, I would be able to do it for 8 reps at a heavier weight). If not, perhaps I am increasing the weight in increments that are not large enough, so the weight for the third set is really too heavy. Or perhaps I just have very poor muscular endurance and struggle with anything beyond 8 - 10 reps?

|D_J^B_J| · Sep 22, 2005

TUESDAY:

1. Bench:
40kg x 5
45kg x 5
52.5kg x 5
57.5kg x 5
65kg x 5 (up 1.5) ---> New PR!

The lockout of the final rep was dodgy - I don't think my arms were fully extended. I wish my triceps were stronger.

2. Squat:
45kg x 5
55kg x 5
62.5kg x 5 (up 2.5)
70kg x 5(up 2.5)
77.5kg x 5 (up 2.5) ---> New PR!

Very good.

3. Row:
32.5kg x 5
35kg x 5
42.5kg x 5
45kg x 5
52.5kg x 5 ---> New PR!

Very good.

4. Weighted Hypers:
BW + 5kg x 12
BW + 5kg x 12

Weighted sit-ups:
BW + 5kg x 12
BW + 5kg x 12
BW + 5kg x 12

Anyone got any ideas for some new tricep exercises I can do on the final workout day of the week?

blut wump · Sep 22, 2005

Close-grip bench can be good as an assistance to bench. Not too close else you'll just stress your wrists too much.

Skullcrushers are excellent and one of my favourites was overhead BB triceps extensions. The JS Press also comes well recommended and is another popular Westside assistance movement.

Congrats on the triple PR.

anotherbutters · Sep 22, 2005

No, you're describing a drop-set, not a back-off set. A drop-set is where you use a heavy weight for a number of reps, then immediately carry on doing more reps with a lower weight. I'm not sure if you're supposed to go to failure in one or both of the weights, but that's the gist of it, and it's what you're doing.

A back-off set is also done with lower weight after you've done the heavy weight, but you have a normal rest period in between the heavy set and the back-off set. If you take this rest period, you'll be able to use a slightly heavier weight and hopefully get 8 reps with it.

I suspected that's what you were still doing because of the way you drew them in your journal with the arrow. You asked me about this in my journal a while ago - page 2, post #31 onwards.

Hey, congrats on the bench PR though! All three PRs really, but I know you've worked hard to get the 65kg bench.

|D_J^B_J| · Sep 26, 2005

THURSDAY:

1. Front Squats (light):
40kg x 5
40kg x 5
45kg x 5
47.5kg x 5

2. BB Military Press:
30kg x 5
35kg x 5
37.5kg x 5
43.5kg x 5 (up 1) --> New PR!

For the last rep of the last set, the bar was about half way up, and some random dude, came and pushed the bar up for me.

I was seriously pissed off and told him not to do it again. Then, when he walked away, I did another full rep to lockout by myself, just for my own satisfaction.

3. Deadlift:
60kg x 5
75kg x 5
90kg x 5
112.5kg x 4

This is the second week that I've missed the weight for my final set. Any suggestions? Should I continue to attempt that weight, or drop the weight a little and push back up again over a couple of weeks? Mind you, I have successfully deadlifted 110kg for five reps before.

4. Pull-ups:
BW x 8
(BW + 2.5kg) x 8
(BW + 5kg) x 5

5. Donkey Calf raise:
3 sets of 12

|D_J^B_J| · Sep 26, 2005

FRIDAY:

1. Bench:
40kg x 5
45kg x 5
52.5kg x 5
57.5kg x 5
66kg x 3 (up 1)
52.5kg x 8

2. Row:
32.5kg x 5
35kg x 5
42.5kg x 5
45kg x 5
53.5kg x 3 (up 1)
42.5kg x 8

3. Squat:
45kg x 5
55kg x 5
62.5kg x 5
70kg x 5
78.5kg x 3 (up 1)
62.5kg x 8

4. Dips:
BW x 8
(BW + 2.5kg) x 8
(BW + 5kg) x 6

5. Lying tricep extension:
1 set of 12

6. Standing BB Curl:
(EZ Bar + 15kg) x 8
(EZ Bar + 16kg) x 7
(EZ Bar + 16kg) x 5

Note to AB: Back-off sets were done properly this week.

That 8-rep squat was a killer, though.

I was very rushed for time today, because I only got to the gym about 1 hour and 10 minutes before closing time. So, provided time allows for it, next week, I plan to do more tricep assistance work.

Also, the reason for not doing as many reps as last week on my final set of BB curl is because I only had about 30 seconds of rest from my previous set as I was told to 'finish up' because the gym was about to close, so I struggled do any more reps after the fifth.

I increased my caloric intake this week, by approximately 250 - 300 Kcals a day, and my bodyweight has gone up to 68.5kg.

anotherbutters · Sep 26, 2005

I'm not sure what to suggest on the deadlifts. It's still way too soon for it to be caused by you having progressed to your SF limit and your squat is still going up, so I don't think it's time to start manipulating volume.

The amount you eat might be the cause, if you haven't been eating enough. You said you've just increased the amount, so maybe you'll get it next week if you try the same weight for a 3rd time. I remember reading somewhere Mark Ripptoe saying "each time the kid goes into the gym, he's not the same kid as last time, he's a little bit bigger kid." So if you're getting bigger, you ought to be able to get the PRs week after week. It won't be true forever, but it should be at the moment.

Also, do/did you do anything strenuous the day before? I know I did a fair bit of gardening, digging out some stumps the day before deadlifts once and had one of my my worse deadlift workouts ever because of it.

I strongly recommend getting yourself a copy of Starting Strength if you don't have one already. There's a good 30 pages of very detailed instructions for coaching the deadlift that will help your form no end.

You could drop the weight to a 1kg increase, just to get you past this point, then 1.5kg, then back to 2.5kg increases.

I can't believe that guy helped you on military press, lol. You should have thrown the bar at him. Congrats on the PR all the same.

blut wump · Sep 26, 2005

You could try to move the 'warmup' sets back a shade to free up some energy for the top set. Maybe 50, 70, 90, 112.5

You might be able to put this week's miss down to the guy who helped you on the MP. Doing that extra rep at your top weight might have taken enough out of you to cause this second miss of the deadlift weight.

Jim Ouini · Sep 26, 2005

|D_J^B_J| said:
For the last rep of the last set, the bar was about half way up, and some random dude, came and pushed the bar up for me. I was seriously pissed off and told him not to do it again. Then, when he walked away, I did another full rep to lockout by myself, just for my own satisfaction.

I love Mr. Helper at the gym - always so quick with the spot, or advice, or just a word of encouragment. For some reason I find these guys are usually older, like 45

|D_J^B_J| · Sep 29, 2005

TUESDAY:

1. Bench:
40kg x 5
45kg x 5
56.5kg x 5
60kg x 5 (up 2.5)
66kg x 4 (up 1)

My regular training partner injured his rotator cuff muscle, so I had to ask someone to spot me. As you can imagine, even after sternly telling him not to touch the bar, he helped as soon as it started slowing down.

So I'm really not sure whether or not I would have made the five reps unassisted.

Can I bench without having someone stand behind me? I think it is just a mental thing, but I don't like the thought of having the bar fall back on my chest and being unable to get it up if I were to fail. So how can I have the confidence to bench safely by myself without having to worry about someone standing behind and lifting the bar for me? If I did fail, is there a way to crawl out from underneath the bar or something? I really want to be able to get all my PRs unassisted.

2. Squat:
45kg x 5
55kg x 5
62.5kg x 5
70 x 5
78.5kg x 5 (up 1) --> New PR!

3. Row:
32.5kg x 5
35kg x 5
43.5kg x 5 (up 1)
45kg x 5
53.5kg x 5 (up 1) --> New PR!

4. Weighted hypers:
(BW + 5kg) x 12
(BW + 5kg) x 12

5. Weighted sit-ups:
(BW + 5kg) x 12
(BW + 5kg) x 12
(BW + 5kg) x 12

Oh well, at least my squat is still going up. Next week I should nail 80kg.

blut wump · Sep 29, 2005

You have a couple of options:
1) Work out in a squat/power rack so that the bars can take the load if you fail.

2) Learn how much load you can take on your chest and survive. I've been under 135Kg and not felt in any danger of death or injury. You kind of work the weight down your body and tip it off to one side and crawl out. Always use collars in this scenario since you don't want the weights to slip off and then the other end of the bar to fly to the floor in ballistic fashion. Of course, never bench down to your neck and keep a very clear head once you realise that the bar is coming down to stay.

I think it's something everyone should do at least once for practice. You never know for sure that your spotter isn't going to stumble and leave you in the lurch or get distracted by the hottie on the treadmill just as you need him.

Seriously, though, slap the spotter about a bit before you start. I just tell them not to touch the bar until either I am unconscious or ask for help. It could be that the spotter is really paranoid about not beng able to help you and so dives in too early. Get a bigger spotter and be very clear about not touching the bar at all unless you've passed out.

Congrats on the PRs

|D_J^B_J| · Sep 29, 2005

blut wump said:
You have a couple of options:
1) Work out in a squat/power rack so that the bars can take the load if you fail.

2) Learn how much load you can take on your chest and survive. I've been under 135Kg and not felt in any danger of death or injury. You kind of work the weight down your body and tip it off to one side and crawl out. Always use collars in this scenario since you don't want the weights to slip off and then the other end of the bar to fly to the floor in ballistic fashion. Of course, never bench down to your neck and keep a very clear head once you realise that the bar is coming down to stay.

Good post! You must spread some karma around before giving it to blut wump again.

1) There is only one squat rack at my gym, and I don't think I would appreciate it if someone used it to bench when I wanted to squat, so I don't think I'll use the rack.

2) So when the bar is stuck on your chest, you push it down to your hips, sit up, then push the bar up from one side while you move your legs out by shuffling them towards the side that the bar is up (closer to your head), and allow the bar to rest on the bench. Is this what you mean? That sounds like it could work.

blut wump · Sep 29, 2005

Pretty much like that. Give it a whirl at, say, 40Kg which is probably a weight you could rest on your chest and press off at will so you know that you're safe. Once you get the idea, then try it with something closer to what you would fail at.

Ideally, only do this with someone around "Just in case". Like I said, though, I think everyone ought to practice this every once in a while just so they know they don't need to panic and to have an idea of what they can bear on their chest. Anyway, don't expect to enjoy the experience.

|D_J^B_J| · Sep 29, 2005

THURSDAY:
1. Front Squats (light):
40kg x 5
40kg x 5
45kg x 5
50kg x 5 (up 2.5)

2. BB Military Press:
30kg x 5
35kg x 5
40kg x 5 (up 2.5)
45kg x 4

My triceps are really underdeveloped compared to my torso, and I'm pretty sure it was my triceps that failed to lockout the last rep, so I'll do some more tricep assistance work on day 3. I already do dips, and I might do some overhead BB tricep extensions as well. I'm not too sure about adding some close grips, because otherwise I'll be squatting, benching, rowing, dipping, curling and doing close-grips in the same day... Sounds like too much overall workload in one day to me.

3. Deadlift:
60kg x 5
75kg x 5
90kg x 5
112.5kg x 4

Damn. Pretty disappointed again, as you can imagine.
I was soaring through the first three reps, then I started to tire on the fourth and the lockout was a bit dodgy. My grip completely failed on the last.

I think next week I'll lower the intensity of the warm-up sets by doing 50, 70, 90, 112.5 as BW suggested earlier. I might also use straps since my grip failed. Or would this just be avoiding the problem? Thoughts?

4. Pull-ups:
(BW) x 8
(BW + 2.5kg) x 7
(BW + 5kg) x 5

5. Calf-raise:
3 sets of 12

I'm certain that I haven't reached my SF limit as yet. My squats and rows are going up each week, my presses seem to be going up every fortnight, and my deadlift has stalled for a few weeks.

I'll lower the intensity of the warmup sets of deads next week (and possibly use straps), and attempt the same bench and military press final set and warmup sets again.

Another thing: my house-mate has been knocked down with a cold/flu for a week or so, and I noticed that I had a runny nose and was doing some sneezing earlier today, so there is a high chance that it may have left me feeling weaker and contributed to the missed lifts (I can only hope!!).

Also, I ordered my copy of 'Starting Strength' and 'The Strongest Shall Survive' today. Looking forward to receiving them in due time.

Jim Ouini · Sep 29, 2005

I think next week I'll lower the intensity of the warm-up sets by doing 50, 70, 90, 112.5 as BW suggested earlier. I might also use straps since my grip failed. Or would this just be avoiding the problem? Thoughts?

In addition to lowering intensity you may want to cut your reps on your warmups - maybe 5-3-1 and then workset. It may help your grip, too, just thinking out loud since you won't be holding things as long.

blut wump · Sep 29, 2005

That's the way the program is. They're ramped sets rather than pure warmups similar to the 1x5 days in the DF version.
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

Regarding straps, it's better to make the set with straps than not do it due to a failing grip.

Jim Ouini · Sep 29, 2005

Ah I see. Ya know I've been thinking of running SF at some point...

|D_J^B_J| · Oct 1, 2005

SATURDAY:

1. Bench:
40kg x 5
45kg x 5
56.5kg x 5
60kg x 5
66kg x 3
56.5kg x 8

Squat:
45kg
55kg
62.5kg
70kg
80kg x 3 (up 1.5)
62.5kg x 8

Row:
32.5kg x 5
35kg x 5
43.5kg x 5
45kg x 5
55kg x 3
42.5kg x 8

I was a bit delayed before doing the triple, because some idiot wouldn't stop talking to me, and wouldn't let me get on with my set.

Dips:
(BW) x 10
(BW + 2.5kg) x 8
(BW + 5kg) x 5

Tried focusing on keeping elbows in, and going low enough so that my elbows were above my shoulders.

Tricep Kickbacks:
3 sets of 10

I felt like such a sissy doing these.

I tried doing some lying french curls, but I felt as though my chest was taking over and doing most of the work. Perhaps next week I'll lower the weight and do some more french curls instead of the kickbacks.

My triceps were really sore afterward, so I guess it means that they are really under-conditioned and that I haven't been using them as much as I would have liked from the 3 x week pressing.

DB Curl:
12.5kg DB x 8

BB Curl:
EZ Bar + 15kg x 8
EZ Bar + 16kg x 7
EZ Bar + 16kg x 5

I actually managed two less reps then I did a couple of weeks ago with the last set! I think the reason for that was because I was completely knackered (the workout went for about 1hr 40mins).

I didn't like spending that much time in the gym either, so next week I think I'll do the 3-4 sets of curls on the Thursday and perhaps only do two sets of the pullups or donkey calf raise. On the Saturday, the only beach work I'll do will be for the triceps (dips, french curl, etc).

anotherbutters · Oct 1, 2005

I've just gone back and reviewed your progress from day one. Your squats have gone up nicely, with consistent increases week on week from 67.5kg to 78.5kg, and I've no doubt you'll get 80kg on Tuesday. Excellent stuff!

But in the same time (8 weeks), your bench has only gone from 62.5kg to 65kg. Your deadlift has stalled a few times, but it has gone up from 100kg to 110kg.

Do you think the beach work might be hindering your bench rather than helping it?

|D_J^B_J| · Oct 2, 2005

anotherbutters said:
I've just gone back and reviewed your progress from day one. Your squats have gone up nicely, with consistent increases week on week from 67.5kg to 78.5kg, and I've no doubt you'll get 80kg on Tuesday. Excellent stuff!

But in the same time (8 weeks), your bench has only gone from 62.5kg to 65kg. Your deadlift has stalled a few times, but it has gone up from 100kg to 110kg.

Do you think the beach work might be hindering your bench rather than helping it?

My squat five rep max before I started was actually 65kg! So assuming I'll make 80kg next week, it has come a long way in eight weeks.

When I first began writing this journal, I was doing sumo deads at a five-rep max of 97.5kg. Then, when I switched to conventional deads, I began at 90kg. So despite a couple of recent stalls, it has also progressed quite well to 110kg.

My row has gone from a 5-rep PR of 45kg to 53.5kg, and began progressing very nicely once I was able to increase by 1kg increments with the microplates.

My unassisted bench PR was actually 60kg when I started this journal (not 62.5kg), so it has only gone up by 5kg, which is obviously not as much as I would have liked.

I think the beach work may be affecting my bench. Other than the core lifts, such as the squats, presses, rows, and pulls, I do three-four sets of curls, three sets of dips and three sets of another tricep exercise.

However, focusing on the core lifts (as the program is laid out) has helped thicken up my back and legs, as well as broaden my chest and shoulders, but has done nothing for my arms. So, it's a bit of a double edged sword in that obviously I would like my bench to progress more rapidly, but I would also like more girth in my arms.

Someone actually commented that I look a bit like neanderthal man, in that I have a thick, solid torso, but proportionately skinny arms.

anotherbutters · Oct 2, 2005

Ah, I see where you're coming from now. My arms are building quite nicely, but we're all different. Sorry I got some of those starting figures wrong.

Keep up the good work then!

blut wump · Oct 2, 2005

It's all a juggling act to get arm-work right in a program like this. Too much triceps work will affect your bench. That, in turn, will result in less overall body stimulus and so less growth. Often, less is more.

I'd suggest dropping back down to three sets (tops) of biceps and triceps for a couple of weeks.

|D_J^B_J| · Oct 2, 2005

blut wump said:
It's all a juggling act to get arm-work right in a program like this. Too much triceps work will affect your bench. That, in turn, will result in less overall body stimulus and so less growth. Often, less is more.

I'd suggest dropping back down to three sets (tops) of biceps and triceps for a couple of weeks.

I was doing three sets of each until a couple of weeks ago when I added in another set of triceps work. The reason for this was because whilst the rest of my body was developing nicely, I felt that my arms were not growing as much as I would have liked with only three sets of a tricep exercise.

blut wump · Oct 2, 2005

I look forward to seeing the results of the step-up in activity, then.

I guess you're already being careful to pick your days to minimise impact on your heaviest bench workouts.

|D_J^B_J| · Oct 4, 2005

My stupidity kind of ****ed up this workout. Read on to see why.

WEEK 9
TUESDAY:

1. Bench:
40kg x 5
47.5kg x 5
52.5kg x 5
60kg x 5
66kg x 5 --> New PR!

The final set seemed so much easier than last week. I made it very clear to my spotter not to touch the bar unless I call for it, or it starts to fall backward. Hopefully I will have 70kg for 5 reps by early next month.

2. Squat:
50kg x 5 (up 2.5)
57.5kg x 5 (up 2.5)
65kg x 5 (up 2.5)
72.5kg x 5 (up 2.5)
80kg x 4
80kg x 5

For the first set at 80kg, the bar knocked against the safety rail on the fourth rep, so I lost balance and couldn't complete the last rep.
I (foolishly) decided to wait a couple of minutes and attempt it again, but I was so knackered that I don't think my form was 100% correct. I'll attempt the 80kg again next week, and perhaps do one or two less sets of squatting on Wednesday to make up for the extra set today.

Something I discovered during my squatting today was that the safety rail of the squat rack at the gym is locked in place and cannot be lowered. It is too high for my liking (it's about a handspan below my hip bone), so for the first four sets I decided to step back from the safety rail and do them properly ass to floor. I'm not very happy about it, but for safety reasons I think I'll do the final set in the rails. It's still below parallel, just not quite ATF.

3. BB Row:
35kg x 5 (up 2.5)
40kg x 5 (up 5)
45kg x 5 (up 1.5)
50kg x 5 (up 5)
55kg x 5 (up 1.5) --> New PR

For the final set, I think the first four reps were good, but I'm not sure how good my form was on the final rep. I'll increase the weight as usual on Friday (for the triple) and watch myself very closely before deciding whether to increase again the following week.

4. Weighted sit-ups:
(BW + 5kg) x 12
(BW + 5kg) x 12
(BW + 5kg) x 12

anotherbutters · Oct 4, 2005

I don't see what's wrong with the workout - you got three PRs! Congrats.

What was so bad about the squat that you don't want to count it? You've managed to increase your squat every week for nearly a couple of months and you did a fair number of reps at 80kg today.

I say carry on increasing it. If you do the same weight next week, you'll probably only be confirming what you could have done today if it wasn't for hitting the bar, but if you increase the weight, you'll carry on stimulating further growth.

If the safety rail is too high, is there anything you can stand on to raise you up a bit? Like a plate with a flat back or a mat or something?

|D_J^B_J| · Oct 6, 2005

THURSDAY:

1. Front squats (light):
40kg x 5
40kg x 5
45kg x 5
50kg x 5

2. BB Military Press (standing):
30kg x 5
35kg x 5
40kg x 5
45kg x 5 (up 1.5) --> New PR!!

The bar was moving very slowly, but I eventually managed to lock it out.
One thing I'm not sure of is how much drive from the torso is allowed before it is classified as a 'push press'? My stance was with one leg in front of the other and my torso definitely helped a little in the first phase of the lift. Is this acceptable?

3. Deadlift:
50kg x 5 (down 10)
70kg x 5 (down 10)
90kg x 5
112.5kg x 5 (up 2.5) --> New PR!!

Lowering the warm-up sets obviously seemed to help. I finally managed 112.5kg with a mixed grip.

4. Pull-ups (relatively wide, pronated grip):
(BW) x 7
(BW + 2.5kg) x 6
(BW + 5kg) x 5

5. Donkey calf raise:
3 sets of 12

I also wanted to do some barbell curls at this stage but I had been in the gym for an hour and a half, so decided to go home.

Do you think it'd be alright to do barbell curls at the end of the Tuesday workout (first workout of the week), the one where I'm supposed to be setting PRs? I'd like to be able to do this because the Saturday workout (third workout of the week) is too long as it is with all the core lifts and beach work. The only problem that I can think of is that too much volume on the Tuesday may affect my military press and deadlift on the Thursday... Thoughts?

Another thing I'm thinking about doing is doing my first two sets of pull-ups without a weight for as many reps as I can (usually about 8), and then only adding a weight for the third set. So long as my other lifts are still progressing, does it matter if my pull-up weight goes down? I might also change my grip next week.

anotherbutters · Oct 6, 2005

Hey, congrats on getting past that deadlift sticking point! I should take a leaf out of your book - quit complaining and get it done

On the military press, I think you need to be consistent however you do it. If you start using more leg drive from week to week, then that's going to detract from the benefit you get from increasing the weight. I do mine feet side by side, no leg drive, but with a very quick tempo.

On pullups, increasing the weight week to week is what makes you stronger, so doing more reps at a lighter weight probably isn't a good thing. Maybe someone else can offer a more experienced view than mine

Curls - I don't know, I don't do them. I'd have thought they might affect pullups if anything. Try them on Tuesday and see.

|D_J^B_J| · Oct 9, 2005

SATURDAY:

1. Bench:
40kg x 5
47.5kg x 5
52.5kg x 5
60kg x 5
67.5kg x 3 (up 1.5)
52.5kg x 8

2. Squat:
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 5
81kg x 3 (up 1)
60kg x 8

The first four sets were actually slightly lower than they should have been as I forgot how much weight I used for the first four sets last Tuesday. I guess it makes up for the extra five reps of squats I did for the fifth set on Tuesday :evil:

.

The three reps at 81kg were hard today, and my form on the second five-rep set at 80kg last Tuesday was seriously aweful - I was stumbling onto the toes of my feet. So I'll see on Tuesday whether I load the bar with 80kg or 81kg.

3. BB Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 3 (up 1)
45kg x 8

I'm really not sure about my form on my third rep, so I doubt I'll be able to get five reps with good fom next week. Should I continue with the 1kg increase next week, or attempt 55kg again for good form (keeping my back at 90 deg and not standing)?

4. Dips:
(BW) x 10
(BW + 2.5kg) x 8
(BW + 5kg) x 7

I actually went to take a piss after my second set, and the third set with 5kg + BW actually felt lighter than my second set of 2.5kg + (bloated) BW.

I drink so much water during my workout, that sometimes I am literally pissing for 2 minutes afterwards. :drink2:

Anyway, I digress....

4.BB lying frenchcurls:
20kg x 8
25kg x 8
25kg x 8

5. Standing BB curls:
(EZ bar + 15kg) x 8
(EZ bar + 16kg) x 8
(EZ bar + 16kg) x 8

Cynical Simian · Oct 9, 2005

|D_J^B_J| said:
2. Squat:
45kg x 5
55kg x 5
62.5kg x 5
81kg x 5 (up 1)
60kg x 8

The first four sets were actually slightly lower than they should have been as I forgot how much weight I used for the first four sets last Tuesday. I guess it makes up for the extra five reps of squats I did for the fifth set on Tuesday .

I'm really not sure about my form on my third rep, so I doubt I'll be able to get five reps with good fom next week. Should I continue with the 1kg increase next week, or attempt 55kg again for good form (keeping my back at 90 deg and not standing)?

Was there a set of squats before the triple at ~70 kg that you forgot to write in?

Congrats on the increases. On rows, if you did the first two reps with good form and only had issues on the third, I'd say go ahead and shoot for 5 with 55 kg. Obviously, it depends on how poor the third rep was, but if it wasn't too terrible, continuing with the increases will probably be better for your progress than stopping. If, for some reason, somebody ever challenges you to a rowing contest in which you have to maintain perfect form, you might have to decrease the weights slightly.

anotherbutters · Oct 9, 2005

I always have the same concerns on rows every week - I added a comment about them in my journal on Friday, and BW added a bit more. Basically, I accept slightly sloppy form on the top set, so long as it doesn't get worse from week to week and all the other sets are with good form.

|D_J^B_J| · Oct 10, 2005

Thanks for pointing it Simian, I forgot to mention my fourth set at 72.5kg, and also that the final set was actually a triple, not for five reps as initially posted.

I'll edit it now.

|D_J^B_J| · Oct 13, 2005

Tuesday:
1. Bench:
40kg x 5
47.5kg x 5
56.5kg x 5
60kg x 5
67.5kg x 4 (up 1.5) ---> Miss

I was pretty close with the last rep - just couldn't quite lock it out... Unlucky.

2. Squat:
50kg x 5
57.5kg x 5
65kg x 5
72.5kg x 5
81kg x 5 (up 1) --> New PR!

Remember, due to the safety rails of the squat rack, the last set isn't quite ATF, although my thighs are below parallel to the ground. Nothing I can do about it, unfortunately. The first four sets I do outside the squat rack, so they are ATF.

3. Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 5

The last two rows of the last set were dodgy, so I'll attempt this weight again next week. I'd definitely struggle to maintain my back at 90 degrees if I increased the weight, and may even be risking injury, so I'll try to perfect my form at this weight first.

4. Donkey calf-raise:
60kg x 12
60kg x 12
60kg x 12

I know I said I'd do bicep curls on this day, but I thought it'd make more sense if I did calf raises today and bicep curls on Thursday. With the way the main lifts are structured, doing calves and biceps on these days won't affect the main lifts too much, if at all.

Weighted decline sit-ups:
(BW + 5kg) x 12
(BW + 5kg) x 12
(BW + 5kg) x 12

I don't intend to increase the weight and lower the reps for this exercise. My abs are hit enough with all the squatting and deadlifting, and to be honest, I'm happy with the size of my abdominal muscles for now (I don't want them to protrude any further).

|D_J^B_J| · Oct 14, 2005

THURSDAY:

1. Front Squats (light):
40kg x 5
40kg x 5
45kg x 5
50kg x 5

2. BB Military Press:
30kg x 5
35kg x 5
40kg x 5
45kg x 4 (up 1) --> Miss!

3. Deadlift:
50kg
70kg
90kg x 5
113.5kg x 5 (up 1) --> New PR!

I was going to increase by 2.5, but decided not to because I didn't want to have two misses in the one workout.

Increasing my deadlift by a kilo a week is no problem.

4. Pull-ups:
(BW) x 7
(BW + 2.5kg) x 3

I was feeling some shoulder pain after the third rep, so had to stop. I actually felt a twinge while I was doing front squats... don't think that's a very good sign. I'll see how it is in a couple of days.

To be honest though, my deadlifts leave me with almost no energy to do pull-ups. I'm thinking of cutting them out completely.

5. Standing BB Curl:
(EZ bar + 10kg) x 10
(EZ bar + 15kg) x 8
(EZ bar + 16kg) x 8
(EZ bar + 17.5kg) x 7

|D_J^B_J| · Oct 14, 2005

Another thing:

This morning (Friday), we had some strength tests for my human movement course at uni.
They didn't let us to any of the core lifts because it would apparently be 'too dangerous'. We did arm flexion, arm extension and leg extension for three reps.

My leg extension was almost equal with the highest for today. I managed 80kg for three reps while the highest was 86kg for three reps.

Then, at about 3pm, I played in the inter-faculty (law v engineering) rugby game. Five weeks ago I would have got hammered, but today I did alright.

My legs are killing me now though... Never before have I felt any muscular (DOMS) pain like this! I need sleep!! :chomp:

|D_J^B_J| · Oct 15, 2005

SATURDAY:

1. Bench:
40kg x 5
47.5kg x 5
56.5kg x 5
60kg x 5
67.5kg x 3
56.5kg x 8 (same)

Bench was pretty hard today. I managed four reps at 67.5kg last Tuesday, but I don't think I could have done another one today.
Having said that, I usually do feel weaker during the Saturday (third) workout for some reason.

2. Squat:
50kg x 5
57.5kg x 5
65kg x 5
72.5kg x 5
82.5kg x 3 (up 1.5)
65kg x 8

I wasn't sure how I'd go with squats today, considering all the leg extensions and running I did yesterday. However, my legs weren't as sore as I thought they'd be this morning, and I actually did better than expected. I probably could have done 5 reps at that weight as well.

3. Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 3 (same)
45kg x 8

Up until now, I was starting the set by taking the bar from the safety rail of the squat rack, but today I just started with the bar flat on the ground. It is much better this way, because it is easier to start the first rep, and because it always puts a strain on my shoulders when I put the bar back on the rails after finishing.

4. Dips:
(BW) x 9
(BW + 2.5kg) x 7
(BW + 5kg) x 7

5. Lying BB Skullcrushers:
20kg x 8
25kg x 7
25kg x 7

I haven't received a reply to this journal for a while, so I hope people are still reading. Any advice on what to do with the pull-ups?

blut wump · Oct 15, 2005

Have you tried doing pull-downs rather than pull-ups? I've never had any problems with them other than being too heavy to do many so can't really suggest much else.

Congrats on the new-found leg power.

anotherbutters · Oct 15, 2005

Still here, reading every workout

How about doing pullups before deadlifts so deadlifts are last? Or doing deadlifts second, then military and pullups?

|D_J^B_J| · Oct 18, 2005

MONDAY:

1. Bench:
40kg x 5
47.5kg x 5
56.5kg x 5
60kg x 5
67.5kg x 5 (up 1 rep) --> New PR!

2. Squat:
50kg x 5
60kg x 5 (up 2.5)
67.5kg x 5 (up 2.5)
75kg x 5 (up 2.5)
82.5kg x 5 (up 1.5) --> New PR!

3. BB Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 5 (same)

The last set of rows were definitely better than last week, although the last rep was a bit dodgy. I'm not sure whether I'll increase it next week as yet. I'll see how I go.

4. Donkey-calf raise:
60kg x 12
60kg x 12
60kg x 12

Decline sit-ups:
BW + 5kg x 12
BW + 5kg x 12
BW + 5kg x 8 (missed target number)

So, overall, this was a killer workout (apart from the last set of sit-ups)...
I don't expect my increases to be as rapid for the next 2-3 weeks because I plan to drink this Saturday night and will have other things on my mind with uni exams in early November. Obviously my uni exams will take priority so I'll just have to see how I go. Having said that, I don't plan to skip any workouts. :evil:

Oh, and its good to see I still have some dedicated readers. Thanks guys!

anotherbutters · Oct 18, 2005

Yay, more PRs! Congrats!

I'd probably find working out a nice break from studying. I presume you're going to carry on, even though your mind might be elsewhere?

After my stellar performance on Sat night, I can't really advise anyone against drinking

. Have fun and try not to do too much damage out there, eh?

go2failure · Oct 20, 2005

|D_J^B_J| · Oct 21, 2005

THURSDAY:

1. Front Squats (light):
40kg x 5
40kg x 5
50kg x 5 (up 2.5)
57.5kg x 5 (up 2.5)

Standing BB Military Press:
30kg x 5
35kg x 5
40kg x 5
46kg x 5 (up 1) --> New PR!

Deadlift:
50kg x 5
70kg x 5
90kg x 5
115kg x 5 (up 1.5) --> New PR!

Pull-ups:
BW x 7
(BW + 2.5kg) x 6
(BW + 5kg) x 5

BB Curls:
Various sets with olympic bar.

A friend of mine wanted me to do BB curls with them, so I decided to do join him in whatever he was doing. It was probably too much volume for such a small muscle group because it involved a lot of drop-setting and high reps, and my biceps and forearms were aching afterwards. Hopefully it doesn't affect any of my other lifts.

On a positive note, If there was one thing I can take out of it, it would be learning that the olympic bar is much better for curls than the EZ-bar.

Other than that, the rest of the workout was very good. Two PRs from two attempts, and more reps for pull-ups!

|D_J^B_J| · Oct 22, 2005

SATURDAY:

1. Bench:
40kg x 5
47.5kg x 5
56.5kg x 5
60kg x 5
68.5kg x 3 (up 1)
56.5kg x 8

I haven't increased the 'warmup' sets for bench for a while, so I think I'll do that next week. However, I am scared that it will affect the top set...
I might try something like 40, 50, 56.5, 62.5, 68.5 next week and see what happens.

2. Squat:
50kg x 5
60kg x 5 (up 2.5)
67.5kg x 5 (up 2.5)
75kg x 5 (up 2.5)
83.5kg x 3 (up 1)
67.5kg x 8 (up 2.5)

The triple squat was a piece of piss. I shouldn't have much trouble getting the 5 reps next week. I was knackered after the 8-repper though. :evil:

3. BB Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 3
45kg x 8

My form on the triple was very good for rows. Hopefully I'll get be able to row that weight for 5 reps with the same form on Tuesday, and then I'll be able to increase again the following week.

4. Dips:
(BW) x 9
(BW + 2.5kg) x 8
(BW + 5kg) x 6

BB Lying skull-crushers/face-breakers:
25kg x 7
25kg x 7
25kg x 6

anotherbutters · Oct 22, 2005

Sounds sensible on the bench warmups. I sometimes increase two of the warmup sets, then the other two the following week.

Is it worth trying for a 2.5kg increase on squats? Just this once, then back to 1/1.5kg increases.

|D_J^B_J| · Oct 26, 2005

Tuesday:

1. Bench:
40kg x 5
50kg x 5
55kg x 5
61kg x 5
68.5kg x 4 (up 1) --> Miss!

2. Squat:
50kg x 5
60kg x 5
67.5kg x 5
75kg x 5
83.5kg x 5 (up 1) --> New PR!

As I expected (see below), squats were hard. The last rep was more of a GM than a squat (i.e. I think I was using more of my back muscles than my leg muscles).

3. Row:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 5

Rows were very good, although on the last rep I don't think the bar was fully touching my gut.

4. Calf raise:
3 sets of 12

5. Weighted sit-ups:
(BW + 5kg) x 12
(BW + 5kg) x 12
(BW + 5kg) x 12

I lifted at about 6pm, and was skipping for about an hour on and off from 2.30 - 3.30 for a uni group presentation. So it's no wonder this was such a bad workout.

The actual presentation is for 3 minutes on Thursday, which will also most likely affect that day's workout. So I won't be too greedy with my PR attempts for the rest of the week

.

|D_J^B_J| · Oct 27, 2005

THURSDAY:

1. Front squats (light):
40kg x 5
45kg x 5 (up 5)
50kg x 5
55kg x 5 (up 2.5) --> PR

Up until now I have been relatively conservative with front squats. I want to go heavier, but is it okay to do so, or will it overwork the leg muscles and/or affect my regular squats??

2. BB Military Press:
30kg x 5
35kg x 5
40kg x 5
46kg x 5

I decided not to raise any of the sets. In hindsight, I probably should have raised the second and third sets by 1kg. I'll attempt a PR next week.

3. Deadlift: (mixed grip)
50kg x 5
70kg x 5
90kg x 5
115kg x 5 (up 1.5) --> PR!

Well, it wasn't the best deadlift I've ever done. But I got it up there.

I think I developed a couple of calluses in my hand. I usually do deads with gloves, but I want to strengthen my forearms and my grip strength. So I think I'll just do them raw now. Are there any other grip-strengthening exercises that I can do?

4. Pull-ups: (supinated grip; slightly wider than shoulder width)
BW x 8
(BW + 2.5kg) x 7
(BW + 5kg) x 5

5. BB Curl: (olympic bar)
20kg x 8
25kg x 7
26kg x 7

I was skipping a few hours before my workout which was very tiring, and my calves were still a bit sore, so I decided to be a bit conservative with my increases. It seemed to pay off in the end, because I don't think I could have increased my military today.

Oh, and I hope people are still reading this journal. Even if its on something so obvious or minor, feel free to comment... After all, this was the original single factor 5x5 journal (sorry Butters).

|D_J^B_J| · Oct 27, 2005

Whoops... I just looked over my journal, and realised that the 115kg deadlift was not a PR! It was actually equal to the PR I set last week!

. Silly me. All this uni work is causing me to forget my lifts from the previous week!

Oh well, I guess I'll have to be more careful to make sure I don't make stupid mistakes like this again. If anything, it will only make next week's PR attempt a little bit easier.

Guinness5.0 · Oct 27, 2005

|D_J^B_J| said:
Oh, and I hope people are still reading this journal. Even if its on something so obvious or minor, feel free to comment... After all, this was the original single factor 5x5 journal (sorry Butters).

I read it bro. What's with all the skipping? I'd probaly get beat up if I skipped around my neighborhood

Deads w/out gloves will be a good move. For now that will be great for increasing grip strength, Beyond that there's farmer's walks, static holds, grippers, etc.

Ane yeah you should up the front squats as time goes by. They should probably be around the same percentage less than your backsquats that they were at the beginning of the program.

anotherbutters · Oct 27, 2005

|D_J^B_J| said:
After all, this was the original single factor 5x5 journal (sorry Butters).

Most true

I find it difficult to find mine sometimes, there are so many on here.

You seem to miss PRs here and there, but keep plugging away and keep getting them eventually, which is good. I'm completely beat at the moment.

You might find your grip is a little better without the gloves because the diameter you're holding onto will be a little smaller. I haven't done much in the way of specific grip work, although my Ivanko gripper arrived today, yay!

young_squatter · Oct 27, 2005

Nice journal man, I will follow it from now on, you got some really good lifts.

|D_J^B_J| · Oct 28, 2005

Guinness5.0 said:
I read it bro. What's with all the skipping? I'd probaly get beat up if I skipped around my neighborhood

Deads w/out gloves will be a good move. For now that will be great for increasing grip strength, Beyond that there's farmer's walks, static holds, grippers, etc.

Ane yeah you should up the front squats as time goes by. They should probably be around the same percentage less than your backsquats that they were at the beginning of the program.

Hehe, my skipping certainly isn't by choice. I'm still at uni, and I'm doing an elective in human movement. Part of the practical involved skipping. Thankfully I've done all the skipping that needs to be done for the semester, so unless I fail the unit (highly unlikely) I won't need to be doing any more skipping again.

After doing deadlifts without gloves for the first time, I also noticed some pain in the head of the ulna (near my wrist). Is this normal?

Are there any tools for measuring grip strength that can be ordered online?
I have one of those things for one hand where you just squeeze the handles shut, but I want to be able to measure the increases in my grip strength, and this tool obviously isn't measurable.

anotherbutters · Oct 28, 2005

The Ivanko gripper has literally dozens of settings, so you should be able to track progress by being able to move up through them.

|D_J^B_J| · Oct 29, 2005

Link?

So my choices are between the Ivanko gripper and the Captain of Crush grippers?

anotherbutters · Oct 29, 2005

http://www.ivanko.com/products/html_stuff/gripper_info.html

The photo makes the handle part look like it's formed from flat metal, but it's not, it's cylindrical. The paint has a slippery finish, so you need to add grip tape.

My only gripes with it is that it's not as compact (12" x 9") as the CoC gripper and it doesn't look as nice (if that counts for anything) as it has a very functional design. I thought the adjustability made up for that though. I can adjust it to let me get a better ROM if I need to and I won't have to buy a new one once I get stronger.

I haven't looked at anything other than these two.

|D_J^B_J| · Oct 30, 2005

I think the ability to increase in smaller increments does it for me so I'll order an Ivanko gripper within the next couple of days.

When and how do you plan to use the gripper, Butters?

|D_J^B_J| · Oct 30, 2005

Saturday:

1. Bench:
40kg x 5
50kg x 5
55kg x 5
61kg x 5
67.5kg x 3
55kg x 8

2. Squat:
50kg x 5
60kg x 5
67.5kg x 5
75kg x 5
85kg x 3 (up 1.5)
67.5kg x 8

3. Row:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
57.5kg x 3 (up 1.5)
45kg x 8

4. Dips:
(BW) x 9
(BW + 2.5kg) x 8
(BW + 5kg) x 6

5. BB Lying Tricep Extension:
20kg x 10
25kg x 8
27.5kg x 7

I think I'm going to start getting into the habit of training without gloves, and today was the first time I had attempted my top set of bench and rows without them.

Rows didn't seem any harder but bench did seem a little tougher. However, my bench usually does seem harder on the Saturday workout so I'm not sure if it can be attributed to not wearing the gloves... I guess I'll have to see on Tuesday.

My form on the top set of rows was fairly good, so I think I'll attempt this weight for five reps on Tuesday.

Other than that, there wasn't much to report except for the fact that the weights section of the gym was empty for the first half of my workout. It was like a dream!

anotherbutters · Oct 30, 2005

Regarding your bench grip, I can't remember whether you have a copy of Starting Strength. In there, he suggests rotating your hands inwards slightly so that the little finger side of your hand is more in line with the outside of your forearm. That puts the bar over your wrist opposite your thumb rather than in the folds of your hand. I hope that makes sense, it's difficult to describe without a pic. If you don't have a copy of the book, get one. I guarantee you'll increase your bench because of it!

I've only just started playing with the gripper. My left hand is slightly weaker than my right, as I suspected. After using the same setting, my left hand is a bit sore on the morning after, but my right hand is ok, so I know it's doing something. I don't really have a strategy on how to use it, but I won't be using it the night before deads

|D_J^B_J| · Oct 30, 2005

I think that makes sense. I'll try it next time I bench.

I don't currently have a copy of the book. I ordered one over a month ago and was informed that it was sent on the 11th of October, so hopefully it will arrive soon.

At what frequency and intensity to you plan to use your gripper? I've always had 'girly' forearms - My grip strength is very weak and my forearms haven't really grown from all the weight training thus far, so I'm hoping the Ivanko Gripper will help in that department.

anotherbutters · Oct 30, 2005

My copy of Starting Strength took a while to arrive (several weeks) because they sent it surface mail

I think frequency ought to be at least twice a week to see results. Deadlifting will probably be enough for one of those workouts though, so maybe use it at the weekends, given that we deadlift in the middle of the week. For intensity, I'm going to aim for a setting that I can do something like 6-10 reps and see how that affects my deadlift grip.

|D_J^B_J| · Nov 1, 2005

SATURDAY:

1. Bench:
40kg x 5
50kg x 5
55kg x 5
61kg x 5
68.5kg x 4 --> Fail

2. Squat:
50kg x 5
60kg x 5
70kg x 5 (up 2.5)
77.5kg x 5 (up 2.5)
85kg x 5 (up 1.5) --> New PR!

3. Row:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
57.5kg x 5 (up 1.5) --> New PR!

4. Donkey-calf raise:
3 sets of 12

5. Weighted sit-ups:
3 sets of 12

Bench was a bit of a blow to the ego. It was much harder without gloves, and I'm sure that I would have nailed the PR if I was wearing gloves. I'm thinking about only using gloves for the pressing exercises (bench, military), and going raw for everything else. What do you think about this?

Squats were good. The increase in weight made it harder but I'm glad they are still increasing.

Rows were also relatively good. I don't think they were perfect but they were reasonable. I was doing them in front of my reflection in the window, because the only other mirror not blocked off by the dumbell rack at my gym in front of the squat rack, and someone else was using it.

I'm still waiting for my copy of 'Starting Strength'. I ordered all three books and it's been three weeks since they sent them.

Anotherbutters, since you also live outside the US, did it also take more than three weeks since they sent it for you to receive yours? I'm starting to think that it might have been lost in the mail ?

anotherbutters · Nov 1, 2005

I thought mine was lost in the post after about 3 weeks, so I told them and they sent out another copy by airmail, which arrived maybe 7-10 days later. Then the surface mail copy turned up (about 5-6 weeks after I placed the order), so I actually have two copies now. They admitted they had problems with non-domestic orders. It's a shame that still appears to be the case as it's a fantastic book and worth waiting for. They set up another website for European orders, but that wouldn't have helped you. Actually, it wouldn't have helped me either as it's in German.

Congrats on the squat and row PRs. I can't see how wearing gloves can make benching easier, so I guess it's just what you're used to, i.e. psychological. You'll probably get used to not wearing them. I can't see it doing any harm though, as your grip isn't used as much on the pushing movements.

|D_J^B_J| · Nov 3, 2005

THURSDAY:

1. Front Squats:
40kg x 5
50kg x 5 (up 5)
50kg x 5
58.5kg x 5 (up 1)

2. BB Military Press:
32.5kg x 5
37.5kg x 5
41kg x 5
475kg x 3 --> Fail!

3. Deadlift:
50kg x 5 (overhand)
70kg x 5 (hook)
90kg x 5 (overhand)
116kg x 5 (mixed) (up 1) --> New PR!

4. Pull-ups: (pronated)
(BW) x 6
(BW + 2.5kg) x 6
(BW + 2.5kg) x 5

5. Standing BB Curl:
20kg x 8
25kg x 7
25kg x 6

I wasn't happy with military press. Strength gains seem to be very slow for military press and muscle gains seem to be very, very slow on my shoulders and arms.

Any suggestions?

Edit: Also, I just realised I made a mistake - the last workout was obviously on Tuesday, not Saturday... So no, I didn't have the two workouts on the same day.

Guinness5.0 · Nov 3, 2005

|D_J^B_J| said:
475kg x 3 --> Fail!

Don't worry - 475 kg is a LOT :FRlol:

anotherbutters · Nov 3, 2005

lmao

It might be useful to compare your military press increases with the other movements in percentage terms. In terms of raw weight, it's going to go up slower because you're not lifting as much in the first place.

In terms of size, just keep eating. How are you on that front - still gaining?

|D_J^B_J| · Nov 4, 2005

LOL at the 475kg military press.

Since I started doing standing BB military press three months ago, this is how my lifts have progressed:

Code:

[u]LIFT      ABSOLUTE INCREASE (kg)  RELATIVE INCREASE (%)[/u]
[b]Squat[/b]            17.5                   20.6%
[b]Deadlift[/b]         16                     13.8%
[b]Bench[/b]            5                      7.4%
[b]Military[/b]         8.5                    18.5%
[b]Row[/b]              10                     17.3%

So, in terms of absolute increase, my squat increase has been the greatest and my bench increase has been the smallest.
In terms of relative increase, my squat has been the greatest with my military and row close behind.

I am gaining at about 0.2 -0.3kg a week at the moment, and I think it is time to start increasing calories again, however I am scared to do so, because the last time I did it I was getting severe acne breakouts on my face.

I'm still very frustrated at how slow gains are in my arms and shoulders (deltoids) compared to other regions. Do you think it may be necessary to add in some more assistance work for these areas?

anotherbutters · Nov 4, 2005

See, when you look at the military in percentage terms, things don't look that bad. You're clearly getting stronger in the shoulders, so I don't think you need to do more exercises to drive muscle growth. You just need to figure out a way of eating a bit more without getting the acne. Does it happen even if you just increase the proportions by a small amount?

|D_J^B_J| · Nov 6, 2005

I'm not sure. I was getting some breakouts on my upper cheeks when I increased by about 250 - 300 calories a month or so ago. I have it under control now, but I really don't want to go through it again. I might try increasing by 50 calories at a time when my weight begins to stall again.

Edit: And I'm STILL waiting for 'Starting Strength' to arrive.

|D_J^B_J| · Nov 6, 2005

SATURDAY:

1. Bench:
40kg x 5
50kg x 5
55kg x 5
61kg x 5
68.5kg x 5
55kg x 8

2. Squat:
50kg x 5
60kg x 5
70kg x 5 (up 2.5)
77.5kg x 5 (up 2.5)
86kg x 3 (up 1)
70kg x 8 (up 2.5)

3. Row:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
58.5kg x 3 (up 1)
45kg x 8

4. Dips:
(BW) x 9
(BW + 2.5kg) x 7
(BW + 5kg) x 6

5. BB Skullcrushers:
25kg x 7
25kg x 7
27.5kg x 6

Bench was very, very hard. I don't think I could have done another rep at that weight. I'm thinking the extra tricep assistance work I do on Saturday may be affecting my bench and military press. I'll see how I go next week before deciding what to do.

Rows were reasonable, however, I think I'll do 57.5kg for 5 reps again next week and increase the weight of the previous sets instead. Then, the following week, hopefully I'll be able to do 58.5kg with perfect form.

Cynical Simian · Nov 6, 2005

|D_J^B_J| said:
1. Bench:
40kg x 5
50kg x 5
55kg x 5
61kg x 5
68.5kg x 5
55kg x 8

Impressive 5-rep triple.

I think you're right about the tricep work; you're hitting them a ton on one day with the extra back-off set on bench and two assistance exercises. If you want to keep both dips and skullcrushers, at least move them to different days. Skullcrushers on Tuesday and dips on Saturday might work well.

anotherbutters · Nov 6, 2005

Yeh, I'd just keep the dips since they hit more than just triceps. Chuck the skullcrushers.

|D_J^B_J| · Nov 8, 2005

TUESDAY:

1. Bench:
40kg x 5
50kg x 5
55kg x 5
61kg x 5
68.5kg x 5 --> New PR?? (see below)

2. Squat:
50kg x 5
60kg x 5
70kg x 5
77.5kg x 5
86kg x 5 (up 1) --> New PR!

3. Row:
40kg x 5
45kg x 5 (up 5)
48.5kg x 5 (up 3.5)
52.5kg x 5 (up 2.5)
57.5kg x 5 (same)

4. Donkey calf-raise:
3 sets of 12

5. Weighted crunches
3 sets of 12

There are several things to report from today:

Firstly, I had an exam early this morning, so didn't expect my workout to be very good. It went pretty much as I expected.

Secondly, for bench, I had someone stand behind the bar for the last set for safety reasons, and I know for a fact that I did the first four reps unassisted, however I'm not quite sure whether he touched for the last rep. I managed to get it about 3/4 up, then the bar started travelling slower and I eventually managed to lock it out. I'm honestly not sure if it was all me and I don't know whether to increase next week. What do you think?

Thirdly, I noticed a couple of days ago I started re-experiencing some patella pain in my right knee - similar to the pain I had six months ago when my patella was tracking. I decided it wasn't serious enough for me to discontinue squats, and was able to manage to work my way through the sets, but it was fairly painful on the ascent for the first couple.

I think it is because I am not able to go all the way down on my last set, so there is still some stress on the patella. What I think I'll do for the next couple of weeks is keep the weight of the top set the same and focus on going further down on the descent. What do you think about this? That is the only logical explanation for the pain that I can think of.

The only other possible explanation might be because I have been playing a lot of basketball lately, and all that jumping can't be good for your knees. I doubt that's the cause of the pain, though.

Fourthly, even though I had done it before, the final set of rows were tough. I think it was due to the marked increase in the weight of my previous sets, however I do think it was time for me to increase them.

Finally, I plan to switch back to Mon - Wed - Fri as of next week, so I think I will train Tues - Thurs - Fri this week in order to give me the full two days rest over the weekend to allow me to set PRs again next week. What do you think about this? Will I be able to do relatively heavy squats the day after front squats? Should I go very light on the front squats or not do them at all this week?

I will be very surprised if anyone responds to ALL of my concerns, but any help will be appreciated, and K will be given whenever possible. Thanks guys!

anotherbutters · Nov 8, 2005

1) Good luck with the exam

2) On your bench, I don't know whether it might be worth dropping the weight and ramping back up again. I think you've been around 67/68kg for a few weeks now and the progress table you drew the other day showed your bench to be the slowest to increase.

I know dropping the weight and ramping up is supposed to get the gains going again (I'm hoping for myself anyway), but I don't know whether that advice is as effective when applied to a single exercise rather than everything. Your squat and deadlifts are still going up, so I wouldn't change them.

3) Squats - I can't lower my spotter bars low enough to get deep in the hole either, so I put a couple of 18" x 24" sheets of plywood down to stand on. It gives me another inch or so in height, which is just enough. Is there anything at your gym that you could stand on? The back of a couple of weight plates if they have flat backs, maybe?

I don't know about the pain, sorry.

4) Your first set on rows is 70% of the top set, which is quite high. You might want to back them all off a little. When I did 57.5, my progression was 35, 40, 45, 50, 57.5.

5) I'd be inclined to do the workout on Saturday, even though it only leaves you one day before Monday's PRs. Either way, you lose out on a day's rest. Or maybe do Thursday's in the morning and Friday's in the evening to space them out a little if that's possible.

All 5 answered - more k for me

Can I ask a request? Could you add the week number to your workout posts? It makes it easier when looking back at old posts. You started the week before me and I'm on week 16 now. Thanks!

|D_J^B_J| · Nov 9, 2005

3) For the squats: unfortuntely I don't think I can stand on a couple of gym plates as their base is not flat. Would this not cause me to lose balance?

4) Point taken about the weight of the early sets in proportion to the final set for rows. I'll back them off a bit and increase the final set next week.

5) I probably would do the third workout on Saturday, but the only problem is that I can't. I have an exam in the morning and one in the afternoon, and my gym closes at 5pm, so there just isn't enough time for me to go.

Unfortuntely, I seem to have given you some K recently, so I'll give you some more after I have reloaded.

Thanks for your help.

P.S. Good point about adding the week numbers into the workout entries making it easier to look back. I'll add them in next week.

anotherbutters · Nov 9, 2005

3) My plates have the usual indents and writing on the front, but the backs are completely flat. It was just a thought that if yours were the same, you could stand on the backs.

Don't worry about the k, I'm always getting that

|D_J^B_J| · Nov 14, 2005

Update:
I've been sick since Thursday, so haven't been able to train since Tuesday. I'm hoping to be ready to train again by Wednesday.

|D_J^B_J| · Nov 25, 2005

Back into it this week after recovering from illness.. and boy, was I surprised at the amount of strength I had lost! (rhetorical question)

MONDAY:

Bench:
40kg x 5
50kg x 5
55kg x 5
60kg x 5
67.5kg x 3 --> FAIL (1 below PB set of 5)

Squat:
50kg x 5
60kg x 5
70kg x 5
77.5kg x 5
85kg x 5 (1 below PB)

Row:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
55kg x 5 (2.5 below PB)

Weighted situps:
3 sets of 12

|D_J^B_J| · Nov 25, 2005

Wednesday:

1. Front Squats:
40kg x 5
47.5kg x 5
52.5kg x 5
60kg x 5 (up 2.5) --> New PR!

2. BB Military Press:
32.5kg x 5
37.5kg x 5
40kg x 5
45kg x 4 --> FAIL

3. Deadlifts:
50kg x 5
70kg x 5
90kg x 5
110kg x 5 (6 below PB)

4. Pull-ups:
(BW) x 8
(BW + 2.5kg) x 7
(BW + 5kg) x 5

5. BB Curl:
20kg x 8
22.5kg x 7
22.5kg x 7

Military press was bad - 2.5kg below my PB. To be fair though, I think I was cheating when I lifting my previous PB. So, from now on, I'll try to be stricter when doing military press.

|D_J^B_J| · Nov 25, 2005

FRIDAY:

1. Bench:
40kg x 5
50kg x 5
55kg x 5
60kg x 5
67.5kg x 3
55kg x 8

2. Squats:
50kg x 5
60kg x 5
70kg x 5
77.5kg x 5
86kg x 3
70kg x 8

3. BB Rows:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 3
45kg x 8

4. Weighted Dips:
(BW) x 10
(BW + 2.5kg) x 8
(BW + 5kg) x 5

5. Cable push-down:
2 sets of 8

Oh, and Anotherbutters... I just read about your injury. Sorry to hear about that, bro. I will add in the dates as soon as I have the time.

anotherbutters · Nov 25, 2005

Glad to see you back. I was wondering where you'd gone.

It's surprising how much strength you seem to lose over the course of a few weeks, but I'm sure it'll come back again just as quickly, along with the conditioning. My workouts have been a bit haphazard recently and I've been getting sore afterwards as a consequence. I never used to when I worked out more consistently.

My back feels a lot better today thanks, but I'm still going to leave it a few more days before putting any weight on it.

|D_J^B_J| · Nov 30, 2005

WEEK 19

Monday:

1. Squat:
50kg x 5
60kg x 5
70kg x 5
77.5kg x 5
86kg x 5 (up 1)

2. Bench:
40kg x 5
50kg x 5
55kg x 5
60kg x 5
67.5kg x 4

3. BB Row:
40kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 5 (up 1)

4. Donkey calf-raise:
3 sets of 12

5. Weighted sit-ups:
3 sets of 12

So after a week of training after my unforseen week off, my bench is still 1 rep below 1kg less than my 5 rep max, my squat is equal to my 5 rep max and my row is 1.5kg less than my 5 rep max.

|D_J^B_J| · Nov 30, 2005

Wednesday:

1. Front squats:
40kg x 5
57.5kg x 5
52.5kg x 5
60kg x 5 (same)

2. BB military press:
30kg x 5
37.5kg x 5
40kg x 5
45kg x 5 (PR)

3. Deadlift:
50kg x 5
70kg x 5
90kg x 5
112.5kg x 5

4. Pull-ups:
(BW) x 8
(BW + 2.5kg) x 7
(BW + 5kg) x 6

5. BB Curl:
20kg x 8
22.5kg x 8
22.5kg x 7

I counted my military press as a PB, because I think I was much stricter with my form then I was for my previous PBs.

My deadlift is 3.5kg below my PB. As soon as I receive 'Starting Strength', I plan to stop doing deadlifts and learn how to do powercleans instead.

|D_J^B_J| · Nov 30, 2005

AB, I am unable to edit old posts, so I will start adding the week numbers starting from now. If my counting is correct, I have been doing this for 19 weeks.

anotherbutters · Nov 30, 2005

Not long now before we hit the 6 month mark!

My Training Journal - Bill Starr's Single Factor 5 x 5

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