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

[|D_J^B_J|]

SATURDAY:

1. Bench:
40kg x 5
47.5kg x 5
52.5kg x 5
60kg x 5
67.5kg x 3 (up 1.5)
52.5kg x 8

2. Squat:
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 5
81kg x 3 (up 1)
60kg x 8

The first four sets were actually slightly lower than they should have been as I forgot how much weight I used for the first four sets last Tuesday. I guess it makes up for the extra five reps of squats I did for the fifth set on Tuesday .

The three reps at 81kg were hard today, and my form on the second five-rep set at 80kg last Tuesday was seriously aweful - I was stumbling onto the toes of my feet. So I'll see on Tuesday whether I load the bar with 80kg or 81kg.

3. BB Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 3 (up 1)
45kg x 8

I'm really not sure about my form on my third rep, so I doubt I'll be able to get five reps with good fom next week. Should I continue with the 1kg increase next week, or attempt 55kg again for good form (keeping my back at 90 deg and not standing)?

4. Dips:
(BW) x 10
(BW + 2.5kg) x 8
(BW + 5kg) x 7

I actually went to take a piss after my second set, and the third set with 5kg + BW actually felt lighter than my second set of 2.5kg + (bloated) BW.
I drink so much water during my workout, that sometimes I am literally pissing for 2 minutes afterwards.
Anyway, I digress....

4.BB lying frenchcurls:
20kg x 8
25kg x 8
25kg x 8

5. Standing BB curls:
(EZ bar + 15kg) x 8
(EZ bar + 16kg) x 8
(EZ bar + 16kg) x 8

 

[Cynical Simian]

2. Squat:
45kg x 5
55kg x 5
62.5kg x 5
81kg x 5 (up 1)
60kg x 8

The first four sets were actually slightly lower than they should have been as I forgot how much weight I used for the first four sets last Tuesday. I guess it makes up for the extra five reps of squats I did for the fifth set on Tuesday .

I'm really not sure about my form on my third rep, so I doubt I'll be able to get five reps with good fom next week. Should I continue with the 1kg increase next week, or attempt 55kg again for good form (keeping my back at 90 deg and not standing)?

Was there a set of squats before the triple at ~70 kg that you forgot to write in?

Congrats on the increases. On rows, if you did the first two reps with good form and only had issues on the third, I'd say go ahead and shoot for 5 with 55 kg. Obviously, it depends on how poor the third rep was, but if it wasn't too terrible, continuing with the increases will probably be better for your progress than stopping. If, for some reason, somebody ever challenges you to a rowing contest in which you have to maintain perfect form, you might have to decrease the weights slightly.

 

[anotherbutters]

I always have the same concerns on rows every week - I added a comment about them in my journal on Friday, and BW added a bit more. Basically, I accept slightly sloppy form on the top set, so long as it doesn't get worse from week to week and all the other sets are with good form.

 

[|D_J^B_J|]

Thanks for pointing it Simian, I forgot to mention my fourth set at 72.5kg, and also that the final set was actually a triple, not for five reps as initially posted.

I'll edit it now.

 

[|D_J^B_J|]

Tuesday:
1. Bench:
40kg x 5
47.5kg x 5
56.5kg x 5
60kg x 5
67.5kg x 4 (up 1.5) ---> Miss

I was pretty close with the last rep - just couldn't quite lock it out... Unlucky.

2. Squat:
50kg x 5
57.5kg x 5
65kg x 5
72.5kg x 5
81kg x 5 (up 1) --> New PR!

Remember, due to the safety rails of the squat rack, the last set isn't quite ATF, although my thighs are below parallel to the ground. Nothing I can do about it, unfortunately. The first four sets I do outside the squat rack, so they are ATF.

3. Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 5

The last two rows of the last set were dodgy, so I'll attempt this weight again next week. I'd definitely struggle to maintain my back at 90 degrees if I increased the weight, and may even be risking injury, so I'll try to perfect my form at this weight first.

4. Donkey calf-raise:
60kg x 12
60kg x 12
60kg x 12

I know I said I'd do bicep curls on this day, but I thought it'd make more sense if I did calf raises today and bicep curls on Thursday. With the way the main lifts are structured, doing calves and biceps on these days won't affect the main lifts too much, if at all.

Weighted decline sit-ups:
(BW + 5kg) x 12
(BW + 5kg) x 12
(BW + 5kg) x 12

I don't intend to increase the weight and lower the reps for this exercise. My abs are hit enough with all the squatting and deadlifting, and to be honest, I'm happy with the size of my abdominal muscles for now (I don't want them to protrude any further).

 

[|D_J^B_J|]

THURSDAY:

1. Front Squats (light):
40kg x 5
40kg x 5
45kg x 5
50kg x 5

2. BB Military Press:
30kg x 5
35kg x 5
40kg x 5
45kg x 4 (up 1) --> Miss!

3. Deadlift:
50kg
70kg
90kg x 5
113.5kg x 5 (up 1) --> New PR!

I was going to increase by 2.5, but decided not to because I didn't want to have two misses in the one workout.
Increasing my deadlift by a kilo a week is no problem.

4. Pull-ups:
(BW) x 7
(BW + 2.5kg) x 3

I was feeling some shoulder pain after the third rep, so had to stop. I actually felt a twinge while I was doing front squats... don't think that's a very good sign. I'll see how it is in a couple of days.

To be honest though, my deadlifts leave me with almost no energy to do pull-ups. I'm thinking of cutting them out completely.

5. Standing BB Curl:
(EZ bar + 10kg) x 10
(EZ bar + 15kg) x 8
(EZ bar + 16kg) x 8
(EZ bar + 17.5kg) x 7

 

[|D_J^B_J|]

Another thing:

This morning (Friday), we had some strength tests for my human movement course at uni.
They didn't let us to any of the core lifts because it would apparently be 'too dangerous'. We did arm flexion, arm extension and leg extension for three reps.

My leg extension was almost equal with the highest for today. I managed 80kg for three reps while the highest was 86kg for three reps.

Then, at about 3pm, I played in the inter-faculty (law v engineering) rugby game. Five weeks ago I would have got hammered, but today I did alright.

My legs are killing me now though... Never before have I felt any muscular (DOMS) pain like this! I need sleep!!

 

[|D_J^B_J|]

SATURDAY:

1. Bench:
40kg x 5
47.5kg x 5
56.5kg x 5
60kg x 5
67.5kg x 3
56.5kg x 8 (same)

Bench was pretty hard today. I managed four reps at 67.5kg last Tuesday, but I don't think I could have done another one today.
Having said that, I usually do feel weaker during the Saturday (third) workout for some reason.

2. Squat:
50kg x 5
57.5kg x 5
65kg x 5
72.5kg x 5
82.5kg x 3 (up 1.5)
65kg x 8

I wasn't sure how I'd go with squats today, considering all the leg extensions and running I did yesterday. However, my legs weren't as sore as I thought they'd be this morning, and I actually did better than expected. I probably could have done 5 reps at that weight as well.

3. Row:
35kg x 5
40kg x 5
45kg x 5
50kg x 5
56kg x 3 (same)
45kg x 8

Up until now, I was starting the set by taking the bar from the safety rail of the squat rack, but today I just started with the bar flat on the ground. It is much better this way, because it is easier to start the first rep, and because it always puts a strain on my shoulders when I put the bar back on the rails after finishing.

4. Dips:
(BW) x 9
(BW + 2.5kg) x 7
(BW + 5kg) x 7

5. Lying BB Skullcrushers:
20kg x 8
25kg x 7
25kg x 7

I haven't received a reply to this journal for a while, so I hope people are still reading. Any advice on what to do with the pull-ups?

 

[blut wump]

Have you tried doing pull-downs rather than pull-ups? I've never had any problems with them other than being too heavy to do many so can't really suggest much else.

Congrats on the new-found leg power.

 

[anotherbutters]

Still here, reading every workout

How about doing pullups before deadlifts so deadlifts are last? Or doing deadlifts second, then military and pullups?