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

[anotherbutters]

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|]

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]

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|]

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]

475kg x 3 --> Fail!

Don't worry - 475 kg is a LOT

 

[anotherbutters]

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|]

LOL at the 475kg military press.

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

[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]

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|]

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|]

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.