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My Training Journal - Bill Starr's Single Factor 5 x 5
- Thread starter |D_J^B_J|
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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.
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
New member
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
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
blut wump said:
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
New member
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.
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.
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.
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.
blut wump
New member
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.
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.
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).
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).
