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

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?
 
Good luck with this. I am getting redy to hit week 9 of my first run at the 5x5. My numbers are great, and no major injuries to hold me back either.

I had to laugh when you mented rounding up or down. Personally I always rounded up, if it wasn't a weight already able to be plated, I would round up to the next 5 pound incriment :).
 
I had a day off. I think I want to go to the gym and do some abs, wrist curls, shrugs, calf work. Just some tweaking. Nothing major.
 
Ok. Second week is going great.

Squat
97(5)
121(5)
146(5)
170(5)
194(5)

These went great but it was a little rough during the last set.

Bench
95(5)
119(5)
143(5)
166(5)
190(5)

I blew through these. I'm really exicted about my bench. I feel really confident doing bench presses in the 200 range now.

Row
72(5)
90(5)
108(5)
126(5)
144(5)

Kept them tight and they felt great.

Ass.
3 sets of dips 10,10,7 failure
3 sets of wide grip pull ups 8,4,4 failure
50 decline weighted sit ups

Everytime I think, "Man I should do more," I do my pull ups and I'm know I got a great workout.

I'm closing in on 200 lbs and I feel really strong.
 
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?
 
1. Make it a big capsule and put good wholesome food in it :) Seriously, you're bulking, so just eat lots of good, healthy (or even not-so-healthy) food.
2. You mean locking the knees? Why do it? It's not going to do anything for you. You'll stop messing around when the weight starts getting heavy ;)
3. Sounds about right. 19" for me.
4. Do you have a fridge where you teach? If so, blend some milk, banana, oats, ANPB and whey into a shake and take that with you.
 
anotherbutters said:
1. Make it a big capsule and put good wholesome food in it :) Seriously, you're bulking, so just eat lots of good, healthy (or even not-so-healthy) food.
2. You mean locking the knees? Why do it? It's not going to do anything for you. You'll stop messing around when the weight starts getting heavy ;)
3. Sounds about right. 19" for me.
4. Do you have a fridge where you teach? If so, blend some milk, banana, oats, ANPB and whey into a shake and take that with you.


I'm sorry. ANPB is "all natural peanut butter" right? Also, thank you for helping me out.
 
Sorry I didn't spot the non-US flag. Yes, it's just peanut butter. Everyone seems to say ANPB, so I assume it's one of the healthier brands in the US.
 
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