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KoSh
02-16-2007, 02:40 PM
Well, I'm coming back to the world of strength training. I haven't stopped lifting, but I toned down my workouts a bit and was missing days in the gym. Well, not any more.

I want my full strength back, plus a little more, and I'm hoping that having people actually read this thing is going to give me the push I need to make it.

And I'm doing it with Bill Starr's 5x5

Last March (2006) my lifting totals looked like this:

Squat: 405
Bench: 330
Deadlift: 515

Now, they're closer to:

Squat: MAYBE 405, I'd guess 355 is a much more accurate number, so I'll be using that for the Bill Starr 5x5.
Bench: 315 (For Bill Starrs 5x5, I'll be using 300 as I read that you want to start a bit lower to make sure you get the benefit from it.)
Deadlift: 530 (Actually improved this one. It was the one consistant lift I stayed with. However, I do use straps.)

Time to get back. I'll start the 5x5 routine on Monday the 19th of February.

Starting Stats:

Age: 22
Height: 5'10"
Weight: 193 lbs.

KoSh
02-19-2007, 05:25 PM
Started today. Already found that I will need to be tweaking some numbers in order to allow for progressions. Mainly the deadlift on Wednesdays.

But for today here was the workout:

Squats:
5x145
5x185
5x215
5x255
5x290 (fairly easily)

Bench:
5x135
5x155
5x185
5x225
5x245 (easy)

Row:
5x85
5x105
5x125
5x150
5x165 (got all five, but form went to crap on the last rep)

Weighted Hypers:
2x20 25 pound plates

Weighted Situps
4x10 25 pound plates

Overall it felt like a good workout. Although it was light, it felt great.

KoSh
02-22-2007, 03:53 PM
Wednesday 2/21

Well... I'm a day late posting my stuff... And let me tell you, my entire body is wrecked... and I ****ing love it. I can't wait for tomorrow!

Squats:
5x145
5x185
5x220
5x220 (these were a cake walk)

Incline:
5x135
5x165
5x190
5x220 (Not bad, had to put a bit of uumph into that last rep, but it wasn't too strenuous)

Deadlift: Ahhh my favorite lift of them all.

5x235
5x280
5x330
5x375 (These felt absolutely phenominal. They hurt, but were that good pain that you only get when you bust your ass... LOVE THESE)

Boring, yet necessary stuff:
Situps:
3 sets of 25

Is it Friday yet?

KoSh
02-23-2007, 01:01 PM
Friday 2/23/2007

Well... Had a little joint pain in my knee today. Osgoods-Schlatter disease should be out of it by now, ten years after getting it. Most 22 year olds don't have to deal with that, but the hell if I care, I guess I got it better than alot of people. So if it takes a little bit of pain to squat, I'm on it.

Squat:
5x145
5x185
5x220
5x255
3x300
8x220

Squatting felt good other than the knee pain. I felt I kept my form tight and 300 for 3 was pretty easy.

Bench:
5x135
5x155
5x185
5x215
3x255
8x185

Once again, benching was pretty easy. Although looking at future weeks, that's not going to be the case for long.

Row:
5x85
5x105
5x125
5x150
3x175
8x125

Uhm. Ok, I think I overestimated my row max. Three for 175 was rough. I mean I got them, but my form sucked hard. I wonder if there's any crime in lowering my max in the Bill Starr 5x5 spread sheet and picking up where week two picks up with those numbers? If anyone is reading this, does anyone know?

Dips:
3 sets of 15 reps

Dumbbell Bicep Curls:
8x25s
8x30s
8x35s

Not bad. Fairly easy, gonna see if I can make a comfortable five pound increase next week.

Tricep Extensions:
8x110
8x130
8x150

Pretty easy, again. Gonna see if I can make an increase next week.

Every Friday I'm going to do a weigh in. I'm looking to get back to 200 pounds.

Weight: 194 pounds
Loss/Gain From Previous Week: +1 Pound

McVein
02-23-2007, 02:02 PM
you squatting 3 days in a row man?

KoSh
02-23-2007, 02:30 PM
Yup, following Bill Starr's routine. There's a day rest between each squat day and the workload isn't so high that it completely fatigues me. I actually feel pretty good.