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

[|D_J^B_J|]

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]

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]

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|]

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|]

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]

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|]

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]

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]

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

 

[|D_J^B_J|]

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.