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

[anotherbutters]

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|]

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|]

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|]

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]

Not long now before we hit the 6 month mark!