Welcome to the Jungle—My Bill Starr’s 5x5

[LiftHeavy123]

Week 2, Tuesday, Jan 9, 2007

Squat
97(5)
121(5)
146(5)
146(5)

Military Press
53(5)
63(5)
74(5)
84(5)

Deadlifts
145(5)
174(5)
203(5)
232(5)

These were fun today. I finally feel comfortable doing them. Everything else was pretty easy.

Ass.
3 setsx8 dumbell shrugs 55,65,75
3 setsx10 sit ups
2 setsx10 weighted sit ups

 

[LiftHeavy123]

Day 6 Jan. 11, 2007
Squat
5 97
5 121
5 146
5 170
3 199
8 146
Bench
5 95
5 119
5 143
5 166
3 195
8 143
Row
5 72
5 90
5 108
5 126
3 147
8 108

Assistance:
3 Sets of Barbell Curls x 10 reps (Straight Bar) 40lbs
2 Sets of Preacher Curls x 10 reps 20lbs + Cambered Bar
3 Sets of Weighted Tricep Dips x 10 reps 90lbs
2 Sets Overhead Tricep Pulls x 8 Reps 100lbs

 

[LiftHeavy123]

Day 7, Jan 12, 2007, third week starts.

Squat
100(5)
125(5)
150(5)
175(5)
200(5)

Bench
100(5)
125(5)
150(5)
175(5)
200(5)

Row
75(5)
95(5)
110(5)
130(5)
150(5)

Assistance: 3 sets of Chin Ups 10,6,4
3 sets of Dips 10,10,9

My last set of squats were rough but I made it to 5.

Looking to the future, is the 5x5 a plan that I could cut on?

Also, is it bad to eat some "bad" food sometimes? I'm having a problem on some days to get all my meals in to hit my bulking calorie total.

 

[s8nlilhlpr]

My last set of squats were rough but I made it to 5.

Looking to the future, is the 5x5 a plan that I could cut on?

Also, is it bad to eat some "bad" food sometimes? I'm having a problem on some days to get all my meals in to hit my bulking calorie total.

1 question, which week are you in for your 5x5? The squats shouldn't be getting difficult yet I don't think.

The 5x5 is an excellent program, and as long as you have a good program you can cut or bulk depending on your diet. It will help you maintain strength better than most, though you may have to cut your sets down to 3.

If you are bulking then I wouldn't worry about eating "bad" foods as much. Personally, I'm eating all kinds of junk just to get the damn calories to a point where I gain weight. Try to eat as much clean food as you can, but if you aren't getting enough calories you won't grow, its your call. I'd rather gain a little fat and start packing muscle on than worry about "my abs getting blurry" like some members.

 

[LiftHeavy123]

It's only the last set that gets rough. Looking at other journals that's not too uncommon. I'm on my third week. Thanks for your input.

 

[LiftHeavy123]

Having a sweet breakfast

1 cup oatmeal
1 bannna
2 scoops of BI protein shake
1 cup black coffee

Now off to the gym. Have a great day.

 

[LiftHeavy123]

Week 3, Tuesday, Jan 16, 2007

Squat
100(5)
125(5)
150(5)
150(5)

Military Press
55(5)
65(5)
75(5)
90(5)

Deadlifts
150(5)
180(5)
210(5)
240(5)

Everything was really easy today. I think I'm getting stronger.

*Is the weight suppose to touch the ground and rest on it with every rep of deadlifts?

Ass.
3 setsx10 weighted sit ups

 

[s8nlilhlpr]

Yes, the bar is supposed to be completely still on the floor. Some people reset their grip on every pull, I find I don't need to unless I'm slipping.

 

[LiftHeavy123]

Yeah that's what I thought and have always done until tonight when the guy who owns my gym said I shouldn't do that because it's allowing my back to rest in between reps. I guess you don't need to know what you're doing to own a gym.

 

[s8nlilhlpr]

You are correct, if you don't stop between reps, then you are using the stretch reflex at the bottom and momentum to pull the bar back up.