My Training Log 2011

[Beermuscles]

Bill Starr 5x5 Week 4

Tuesday 4/12/2011
Squat – 5x5 - 95, 115, 130, 145, 160
Bench – 5x5 – 100, 110, 120, 130, 140
Barbell Row – 5x5 – 85, 95, 105, 115, 130
Assist Dips – 3x10 – (8,6,5)
Chin Ups – 3x10,10,10 – (12,12,12)

Thursday 4/14/2011
Squat – 4x5- 95, 115, 130, 130
Military Press – 4x5 – 75, 85, 95, 105 (3 reps failed)
Deadlift – 4x5 – 155, 175, 195, 215
Assist Dips – 3x10 (8,6,6)
Chin Ups – 3x10,10,8 (12,12,12)

Saturday 4/16/2011
Squat – 5x5,5,5,3,8 – 95, 115, 135, 145, 165, 135
Bench Press- 5x5,5,3,8 – 100, 110, 120, 130, 145, 120
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 130 (bad form), 105
Assist Dips – 3x10,10,10 (8,6,5)
Chin Ups – 3x10,10,6 (12,12,12)


BB Row form is bad as I'm trying to increase weight so I'll have to lower it a bit. Everything else this week went well.

 

[Beermuscles]

Bill Starr 5x5 Week 5


Tuesday 4/19/2011
Squat – 5x5 - 105, 115, 135, 145, 165
Bench – 5x5 – 105, 115, 125, 135, 145
Barbell Row – 5x5 – 85, 95, 105, 115, 130 ( need to lower)
Dips – 3x10 no assist

 

[Beermuscles]

Thursday 4/21/2011
Squat – 4x5- 105, 115, 135, 135
Military Press – 4x5 – 75, 85, 95, 105 (4 reps, 5th failed)
Deadlift – 4x5 – 155, 175, 200, 220
Dips – 2 x 12,8
Chin Ups – 2x 10,6

Was short on time due to work so had to just do 2 sets of dips/chins quickly at the end of the workout. Deadlift felt good this week, hasn’t been hard to make increases weekly, get to do two plates per side next week finally heh. Military Press got one rep more than last week at 105, hopefully next week can get the full 5 reps.


Saturday 4/23/2011
Squat – 5x5,5,5,3,8 – 105, 115, 135, 145, 170, 135
Bench Press- 5x5,5,3,8 – 105, 115, 125, 135, 150, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 130, 105
Dips – 2 x 11,8,6
Chin Ups – 3x10,10,6 (12,12,12)

Was a good workout, BB Row form felt better this week, I didn’t lower the weight, tried to do the same as last week and watch my form as best as I can. Did 5 reps on Bench PR 3-rep set, just felt easy so went for it.

 

[Beermuscles]

Tuesday 4/27/2011


Squat – 5x5 - 105, 115, 135, 150, 170
Bench – 5x5 – 105, 115, 125, 135, 150
Barbell Row – 5x5 – 85, 95, 105, 115, 130
Dips – 3 x 12, 7, 6
Chins – 1 x 6


Last set on squats was a tough one, knees buckled inward but got the 5 reps. Bench was easy, last set on BB Row felt better, will likely be able to up the weight for Saturday’s 3 rep PR set hopefully.

 

[Beermuscles]

Thursday 4/28/2011


Squat – 4x5- 105, 115, 135, 135
Military Press – 4x5 – 75, 85, 95, 105 (4 reps, 5th failed)
Deadlift – 4x5 – 160, 180, 200, 225
Dips – 3 x 12,7,7
Assist Chin Ups – 3 x 10,10,6 (12,12,12)


Deadlifts were good this week, Military Press still not really progressing.

 

[Beermuscles]

Saturday 4/30/2011

Squat – 5x5,5,5,3,8 – 105, 120, 135, 150, 175, 135
Bench Press- 5x5,5,3,8 – 105, 115, 125, 135, 155, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 130, 105
Dips – 3 x 10,5,5
Assist Chin Ups – 3x10,10,6 (12,12,10)

 

[Beermuscles]

Bill Starr 5x5 Week 7

Tuesday 5/3/2011

Squat – 5x5 - 105, 120, 135, 150, 175
Bench – 5x5 – 105, 115, 125, 135, 155
Barbell Row – 5x5 – 85, 95, 105, 115, 125
Dips – 3 x 10, 7, 6
Chins – 3 x 10, 8, 6 (12,12,12)

Last set on squats was tough, could be attributable to the lack of sleep I had this weekend. I try to get 7-8 hours a night but that just didn’t happen this weekend. I lowered the weight on BB Row for my fifth set compared to last week.

Thursday 5/5/2011

Squat – 4x5- 105, 115, 135, 135
Military Press – 4x5 – 75, 85, 95, 105 (3 reps, 4th failed)
Deadlift – 4x5 – 160, 180, 200, 230

Workout went well, deadlift continues to increase 2.5% every week. Military Press sucked but that’s basically expected, haven’t made any progress on it in weeks. I would think Squats or Bench would stall before Military Press seeing as how I do those three times a week and Military Press is just once a week.

 

[psizzle_8]

hey there beermuscles...with a handle like that i couldn't NOT check out your log lol. how is everything going over here? i saw at the beginning of this you were struggling with getting your diet in order.. are all of your ducks in a row now? making progress?

 

[Beermuscles]

Diet has progressed over the past five months to what I would now say is in proper order. I typically get 7-8 hours of sleep a night but on occasion I might settle for ~6 when things with work keep me from getting in my full rest. I wish I could edit my original post but I think that may be a Platinum-only option on EF; it doesn't really reflect on what I've been doing as the routine from my original post is not at all what I am doing right now.

I'm making progress, it just comes very very slowly. I'm definitely in a better position than when I started.

 

[psizzle_8]

Diet has progressed over the past five months to what I would now say is in proper order. I typically get 7-8 hours of sleep a night but on occasion I might settle for ~6 when things with work keep me from getting in my full rest. I wish I could edit my original post but I think that may be a Platinum-only option on EF; it doesn't really reflect on what I've been doing as the routine from my original post is not at all what I am doing right now.

I'm making progress, it just comes very very slowly. I'm definitely in a better position than when I started.

Awesome! Good to hear. Speak up if you ever have questions on anything. That's what these forums are here for. Keep it up, I will definitely continue following along.