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

[|D_J^B_J|]

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.

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

 

[anotherbutters]

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]

bump

 

[|D_J^B_J|]

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|]

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.

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]

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|]

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|]

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|]

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]

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.