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View Full Version : Matt's Hellish Nightmare Journal. (5x5 bill starr int)



Aslin
01-03-2010, 04:10 PM
Hey all, I've been keeping a more tangible journal on paper the last few months. Thought it would be better to start one on here so I can get some advice.

i'm doing bill starrs 5x5 intermediate, i'm relatively new to the squat however so i try to get pr's on that twice per week.

Weight 220lbs (20% BF )

Height 6'1

Aslin
01-03-2010, 04:18 PM
Next workout tomorrow (mon)

Usually 2 warmup sets, 3 heavy working sets close to 5rm, actual 5rm is done first, then weight is lowered 5-10lbs for second working set, and then a third. This is how i've decided to do my lifts, it differs from Bill Starrs where your supposed to Ramp the weights to top set of 5. I would appreciate peoples oppinions on this way, as i'm not entirely sure its correct, but i seem to be hitting pr's still with this workload and not feeling fatigued, so i suppose the extra workload is o.k.

Goals

Squat - 275lbs

Bench - 242lbs

BB Row (Pendalay) - 214lbs

Will finish with dips 4xfail (usually 12-14reps)

Aslin
01-04-2010, 01:30 PM
I had a great day, achieved all targets

(All sets are in order)

Squats

66x10 X2
165x5
198x5
242x2
278x5 (PR)
270x5
264x5

Bench

45x10 X2
165x5
187x5
209x5
220x5
242x5 (pr)
231x5 (still felt underworked so went for 6th set)

Pendalay rows;

154x8
187x8
198x5
215x5 X3 (pr)


Man I pushed the squatting too far today, I've been going up by 11lbs every week for the past month, I think i've been hitting it too hard, i've never done straight sets with the squat, instead i've taken off 5lbs after every working set. It was working well until now, its got too hard. Think i'm gonna just do 5 ramping sets total with the last being a pb attempt on mon and fri. wed I chill a bit and do no more than 85%1rm, but slightly up the volume to include a couple of 8rep sets....

Sloppy form with the squat too, knees were all over the place, everything else was tight though. Really pushed it too hard.

Aslin
01-05-2010, 01:28 PM
Core Work Today - Probably no more than 40mins.

Oblique (side) Planks, 3 sets each side, held for 1min each set.

Cable ab crunch (or whatever its called) 2x10 @ heavy weight, cant remember what.

Weighted Roman chair situp 30 @ 33lbs , 30 @ 22lbs , 40 more without weight.

Dont think i worked em too hard, we'll see if i can make my targets pressing tomorrow. If i dont, I suspect my abs are too week from this workout....


Also did 4x15,12,10,8 standing calf raise.