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LiftHeavy123
New member
Welcome to the Jungle—My Bill Starr’s 5x5
Weight(Reps Achieved)
Squat 230(1)
Bench 225(1)
Row 170(1)
Dead 275(1)
Military 100(1)
Age: 24
Body Weight: 196 lbs
BF%: 15-16% BF
Height: 6'1" 1/2
Goals & Misc. Info: Strength and Mass. I’m bulking right now and then cutting in the spring. I’ve always been active but I began seriously lifting 2 years ago.
Supplements: GNC’s Megaman Energy Pack, BI Glutamine, Muscle Milk Berries and Cream, Gatorade, Champion Nutrition Power Creatine Monohydrate, and Advil =).
*I round the numbers. If it is less than 5, I round down. If it is more than 5, I round up. So 118 would be 120 and 112 would be 110. I'm going to get some chains from Home Depot and divide them into 1 pound groups so I can be precise.
Day 1 Dec. 31, 2006
Exercise Reps Wk 1
Squat
5 95
5 118
5 142
5 166
5 189
Bench
5 93
5 116
5 139
5 162
5 185
Row
5 70
5 88
5 105
5 123
5 140
Assistance: 3 sets of Pull Ups & Dips to failure.
Everything went great but the squats were killer towards the end. I hope that’s normal because it was awesome.
Day 2 Jan. 2, 2007
Squat
5 95
5 118
5 142
5 142
Military
5 51
5 62
5 72
5 82
Deadlift
5 142
5 170
5 198
5 227
Assistance: 3 Sets of Situps
This was killer. Deadlifts went well but I had to use a heating pad that night =). I was fine the next day though. Towards the end of the military presses my back began to curve a little. I’m going to try and take a slightly wider stance to see if that helps to keep my back straighter.
Day 3 Jan. 4, 2007
Squat
5 95
5 118
5 142
5 166
3 194
8 142
Bench
5 93
5 116
5 139
5 162
3 190
8 139
Row
5 70
5 88
5 105
5 123
3 144
8 105
Assistance: 3 Sets of Barbell Curls x 8 reps (Straight Bar) 40(8),50(8),60(5)
3 Sets of Close Grip Bench x 8 reps 95(8), 105(8), 115(8)
My 1x3 set of squats were rough because I forgot to do 3 and did 5. I made the same mistake on the bench but that was a lot easier. I blew through my bench work. I hope that won’t screw up next week. I think I’m going to do weighted tricep dips next week instead of close grip bench. My rows were rough because my lower back was still a little weak from the deadlifts. Just changing the weights felt like a freaking chore! Advil anyone?
Any help with my questions would be greatly appreciated:
1. I think I’m going to make a custom capsule that will aid me in my progress. Any suggestions?
2. Does anyone contract their quads at the top of the squat movement? I like to do it but I’m not sure if that’s good for my knees.
3. How wide or narrow does every keep there grip for rows? I keep my elbows close to my body and my arms straight.
4. I’m going to be student teaching in a couple weeks. What’s a good meal replacement powder? I tried a Met-Rx strawberry that was ok. I can live with that but does anyone have a favorite?
Weight(Reps Achieved)
Squat 230(1)
Bench 225(1)
Row 170(1)
Dead 275(1)
Military 100(1)
Age: 24
Body Weight: 196 lbs
BF%: 15-16% BF
Height: 6'1" 1/2
Goals & Misc. Info: Strength and Mass. I’m bulking right now and then cutting in the spring. I’ve always been active but I began seriously lifting 2 years ago.
Supplements: GNC’s Megaman Energy Pack, BI Glutamine, Muscle Milk Berries and Cream, Gatorade, Champion Nutrition Power Creatine Monohydrate, and Advil =).
*I round the numbers. If it is less than 5, I round down. If it is more than 5, I round up. So 118 would be 120 and 112 would be 110. I'm going to get some chains from Home Depot and divide them into 1 pound groups so I can be precise.
Day 1 Dec. 31, 2006
Exercise Reps Wk 1
Squat
5 95
5 118
5 142
5 166
5 189
Bench
5 93
5 116
5 139
5 162
5 185
Row
5 70
5 88
5 105
5 123
5 140
Assistance: 3 sets of Pull Ups & Dips to failure.
Everything went great but the squats were killer towards the end. I hope that’s normal because it was awesome.
Day 2 Jan. 2, 2007
Squat
5 95
5 118
5 142
5 142
Military
5 51
5 62
5 72
5 82
Deadlift
5 142
5 170
5 198
5 227
Assistance: 3 Sets of Situps
This was killer. Deadlifts went well but I had to use a heating pad that night =). I was fine the next day though. Towards the end of the military presses my back began to curve a little. I’m going to try and take a slightly wider stance to see if that helps to keep my back straighter.
Day 3 Jan. 4, 2007
Squat
5 95
5 118
5 142
5 166
3 194
8 142
Bench
5 93
5 116
5 139
5 162
3 190
8 139
Row
5 70
5 88
5 105
5 123
3 144
8 105
Assistance: 3 Sets of Barbell Curls x 8 reps (Straight Bar) 40(8),50(8),60(5)
3 Sets of Close Grip Bench x 8 reps 95(8), 105(8), 115(8)
My 1x3 set of squats were rough because I forgot to do 3 and did 5. I made the same mistake on the bench but that was a lot easier. I blew through my bench work. I hope that won’t screw up next week. I think I’m going to do weighted tricep dips next week instead of close grip bench. My rows were rough because my lower back was still a little weak from the deadlifts. Just changing the weights felt like a freaking chore! Advil anyone?
Any help with my questions would be greatly appreciated:
1. I think I’m going to make a custom capsule that will aid me in my progress. Any suggestions?
2. Does anyone contract their quads at the top of the squat movement? I like to do it but I’m not sure if that’s good for my knees.
3. How wide or narrow does every keep there grip for rows? I keep my elbows close to my body and my arms straight.
4. I’m going to be student teaching in a couple weeks. What’s a good meal replacement powder? I tried a Met-Rx strawberry that was ok. I can live with that but does anyone have a favorite?
.
