JMBS's Journal - Contest Competition with Confidence

First off, thanks vdk_au!  I really need to address hypertrophy as well as strength this cycle if I'm to compete next summer.  In a timeless world perhaps I could laser focus in on strength but I don't see that I have the time. 

MVP,
    I am using the calculator.  I used my 5RMs from the HST.  I assumed bench would equal inclined bench from HST.  I assumed dead would match SLDLs.  Those should be conservative numbers then, no?  For row, I think I used what I did in one of N$'s challenges.  Those rows seemed pretty light, though.  For assistance, I'm doing what's in the program (spreadsheet)
*Monday - 2 sets weighted hypers (25reps ea?), 4 sets weighted situps (15reps ea?) (I did just BW this go around).  Then I added 20 kipped chinups (enough?) as many sets as necessary to failure to get 20.  As time goes on I'll try to reduce kip, switch around to supinated pullups, and widen the grip.
*Wednesday - 3 sets wtd situps.  I'll add pullups.
*Friday - 3 sets wtd dips (5-8reps), 3 sets BB curls (5-8reps), 3 sets tricep extensions (5-8reps).  Then I'll add the pullups.

I probably ought to get in some calf work somewhere.

I called my local fitness supply store.  I was hoping they had 1/2 pound discs/plates that I could bring with me to the gym.  My gym only has 2 1/2s so I'm going in 5lb steps.  Is this the program you were on when you were looking for smaller increments?  The guy says he thinks he can order 1 1/4s for me which I could bring to the gym.  That would help a lot.  I'm also going to pick up some chalk.  How important are shoes with no cushion in the heels for squatting?  Rip mentions some $200 shoes for squatting.

I can tell today that I got a good workout yesterday.  Hoping I can go from 208 to 220 by Christmas and then think about a cut.  Is it possible to sculpt for a comp on the cut or are you fighting so hard just to keep the muscle mass you have that that's not doable?  Thx!

Do pullups before curls, you'll just exhaust your synergists beforehand otherwise.

As far as rowing goes, high reps are fine too. Just as long as you're not neglecting it your shoulders will remain much healthy.

I wouldn't add too many movements in though, as far as calves go, I'd wait until the next cycle to do them. If Bill Starr didn't include them then just do the program as it is.

Next time around I'd include seated/standing calf raises. It's important to do both because standing targets more of the gastrocnemius and seated targets more of the soleus.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP,
   First off about the calves:  You're right.  I'm going to drop them this cycle.  They're already decent, imo, and I worked them heavy on HST (700 lb leg sled).  They are extremely flexible and I never get pain stretching them.  HOWEVER, my heels (especially left) have been hurting lately sort of like shin splints.  My yoga/Pilates instructor says it could be my Achille's tendon pulling away from my heel bone.  She says that is a LONG recovery.  So I'm staying away.  There's no need now anyway.
   I'll do pullups/chinups before curls.
   Regarding rowing, are you talking of the warmup on the rowing machine or the 5x5 rows?  I am concerned that "dropping" the bar on rows and deads is going to get me into trouble at my Y gym.  If I could lower the weight and up the reps there would probably be less clanging.  Same w/deads.
   I like it so far, but I fear I may be starting too heavy, as the last reps of the last set of each exercise are pretty tough.
   Thanks, MVP! 

Tue 09/22/09 12:00
Yoga (60 min):  Nice class.  I really need the yoga because the higher volume compounds tightens my muscles and they need to be stretched.
 
 
Wed 09/23/09  5:15 AM
Bill Starr 5x5  Week 1 Day 2 
 
Warmup:  5 min. Concept 2 Rower
 
Squat:
5x85
5x105
5x130
5x130 tough 
 
SOH Press:
5x70
5x85
5x95
5x110 last rep brutal! 
 
Deadlift:
5x150
5x175
5x205
5x235 (4+1) whoa!  I'm so concerned about noise on the "drop" that I think there's a lot of time under tension on the concentric too.  
 
Assistance:
Weighted situps (3 sets):  will address abs in Pilates 
Chinups (20 reps total):  8 (low kip) + 3 + 3 + 3 (ugly!) + 3 (w/toe push) = 20.  I may switch these up to hops up, hold at top, and then slow neg down.
 
Stretch:  will do in Pilates.  Very short on time! 
 
Workout time:  45 min.  (had to get back home to help get kids off to school)
 
Comments:  Again, weights seem like I may be starting too ambitious.  But I'll just keep plodding ahead and see how soon I stall or form breaks down.  I really want to maintain form, especially with the lower back.  I can tell the 5x5 is going to be brutal and if I eat enough, I'll pack on some beef, no doubt!
 
4:15 P.M.
Pilates:  Only 2 people showed up, so personal attention was nice.  I'm definately tight from the lifting.  Was good to stretch out but I didn't dare stretch as far as I have in the past.  I need to do more stretching now that the workout volume per exercise is increased.  I slept like a baby last night.

As I end HST and start Bill Starr's 5x5, here are my latest measurements:

Weight 208.2 lb
Chest 44 in
Arms 15.5
Forearms 13
Hips 41
Thighs 26
Calves 16.25
Neck 15.5
Shoulders 49

1.5 month progress:  most measurements relatively unchanged but:
Weight up 5.4 lb
Chest up 1 in
Thighs up 1 in
Shoulders up 1 in
and Waist relatively unchanged!!!

And the tape does not tell of all progress.  I'll try to get some "after" HST / "before" 5x5 pics up sometime soon so I (and anyone else willing to critique) can see progress (or not) from before the HST.

Again, goals by Christmas:

220 lb
hopefully in a position where I have enough muscle mass to start a controlled, muscle-sparing cut.
my wife just signed the family up for a cruise to the Caribbean in February, so I probably don't want to be fat as a house for that.  So that's in the back of my mind now.

probably should come up with strength goals from the 5x5 too.  My tendency is just to see where the program takes me.  Don't know whether that sort of attitude winds up shortchanging progress or not.

Fri 09/25/09  12:00 Noon 
Bill Starr 5x5  Week 1 Day 3  
 
Warmup:  5 min. Concept 2 Rower
 
Squat:
5x85
5x105
5x130
5x150
3x175 okay!
8x130 not a problem!  
 
Bench:
5x80
5x100
5x120
5x140
3x165 pretty easy!
8x120 easy  
 
Row:
5x80
5x100
5x120
5x140 torso elevating.  need to watch that.
3x165 easy
8x120 torso horizontal!  guy before me doing deads was putting bar down hard/loud, so I guess no need to worry!  :)
 
Assistance: 
Weighted dips (3 sets, 5-8 reps):  BWx8x3sets (pretty good) 
Chinups (20 reps total):  hop up, hold, and 5 sec negative for BWx5x4sets (brutal.  will be feeling these in a day or two!) 
Tricep extensions (3 sets, 8 reps):  75x8x3sets (good)
EZ Barbell curls (3 sets, 8 reps):  75x8x3sets (nice!  tried 100 lb but the slow neg chins wore down the bi's)
 
Stretch:  In whirlpool! 
 
Workout time:  1 hr. 30 min. but with significant delay because power rack was occupied!  :)  Should've introduced him to the Smith machine!  ;) 
 
Comments:  I really liked this workout, including the awesome assistance work!  I'm looking forward to seeing how I progress on the 5x5!  The "beast" in me will rear its ugly head in due time!  ;)

What does your diet and macros look like now? Not sure if you mentioned that before. I may have missed it.

JMBS you jacked my idea .

I had my friends doing the chin-up method you're using a while back, it's earned the name "Will's 5 seconds of pain" within them..haha.

You'll definitely feel it pretty soon. Your chin-ups will increase so fast though. I had a guy come in and do 2 chin-ups on Monday, so that night I had him do those, then he did the same thing on Wednesday and he came in on Friday he pushed out 6 chin-ups with better form than his Monday's 2 chin-ups, true story.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


JMBS you jacked my idea .

I had my friends doing the chin-up method you're using a while back, it's earned the name "Will's 5 seconds of pain" within them..haha.

You'll definitely feel it pretty soon. Your chin-ups will increase so fast though. I had a guy come in and do 2 chin-ups on Monday, so that night I had him do those, then he did the same thing on Wednesday and he came in on Friday he pushed out 6 chin-ups with better form than his Monday's 2 chin-ups, true story.

MVP,
   How should I progress on the chins?  There are infinite ways:
* up the number of reps of negs.
* try to eliminate the hop up
* flip grip around to supinated from pronated to take biceps out of the equation.
* add weight
* widen grip
 
My gut tells me time under tension is key to hypertrophy, so up the reps but continue with negs.  Maybe flip the grip when the negs become easier.  After that widen grip but still focus on negative.  Thoughts?
 
Decisions!

Here is what I would have you do...

Monday & Wednesday, perform the negatives, 5 seconds on the isometric, 5 seconds on the eccentric.. Friday check your rep total.

Following Monday, perform the negatives, 6 seconds on the isometric, 6 seconds on the eccentric.. Friday check your rep total.

I normally don't tell people to do sets until they can complete 15 reps in a single set, but it really depends on goals for that, 10 is sufficient, but you want to be able to add weight. I don't believe it's until you can add weight and perform sets that you will witness significant lat spreads.

When you get to the point where you can do 15 reps in a single set, I'd do a...

Set 1: 15 reps
Set 2: 10 reps
Set 3: 5 reps
Total: 30 reps

Then I'd just have you add weight from there. When you can strap a big wheel on the belt and do 10 reps, that's when you know those lats are going to be huge.

A tip with your row form, arch your back at the  bottom, it's going to be a lot more tension on the upper back. 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Here is what I would have you do...

Monday & Wednesday, perform the negatives, 5 seconds on the isometric, 5 seconds on the eccentric.. Friday check your rep total.

Following Monday, perform the negatives, 6 seconds on the isometric, 6 seconds on the eccentric.. Friday check your rep total.

I normally don't tell people to do sets until they can complete 15 reps in a single set, but it really depends on goals for that, 10 is sufficient, but you want to be able to add weight. I don't believe it's until you can add weight and perform sets that you will witness significant lat spreads.

When you get to the point where you can do 15 reps in a single set, I'd do a...

Set 1: 15 reps
Set 2: 10 reps
Set 3: 5 reps
Total: 30 reps

Then I'd just have you add weight from there. When you can strap a big wheel on the belt and do 10 reps, that's when you know those lats are going to be huge.

A tip with your row form, arch your back at the  bottom, it's going to be a lot more tension on the upper back. 

Thx, MVP!  Friday "check your rep total" means eliminate the hop and see how many BW reps I can do with regular speed eccentrics?
Are you saying you would advize against my 4sets x 5reps scheme?  There is significant performance decay over the 5 reps and that between set recovery is quite effective.  Should I stick with the close grip (about 15 inches) supinated grip for a while?

"Chin-up" means supinated grip overhead pull. It takes the brachioradialis out of the picture and sends the tension to the biceps, the lats are still the agonists of the lift though. "Pull-up" means pronated grip overhead pull, where the brachioradialis would work harder and the biceps would work less. The grip width is depended upon preference but with a chin-up you'd want to go wider so you stress the lats more, I go about shoulder width with chins, a little wider maybe.

If your grip is pronated you're doing pullups, you might want to strengthen your lats using chin-ups first, most people can naturally do more chin-ups than pullups because their biceps are stronger than their brachioradialis. No, keep your 4 x 5 scheme, on Friday's I would do regular eccentrics focusing on the concentric phase, regular conventional overhead pulls.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


"Chin-up" means supinated grip overhead pull. It takes the brachioradialis out of the picture and sends the tension to the biceps, the lats are still the agonists of the lift though. "Pull-up" means pronated grip overhead pull, where the brachioradialis would work harder and the biceps would work less. The grip width is depended upon preference but with a chin-up you'd want to go wider so you stress the lats more, I go about shoulder width with chins, a little wider maybe.

If your grip is pronated you're doing pullups, you might want to strengthen your lats using chin-ups first, most people can naturally do more chin-ups than pullups because their biceps are stronger than their brachioradialis. No, keep your 4 x 5 scheme, on Friday's I would do regular eccentrics focusing on the concentric phase, regular conventional overhead pulls.

Thx man!  Can't wait to grow me some wings!!!
 
Take these broken wings, and learn to fly again, to live so free!    Gets me every time.

Love that song!! GTA: Vice City

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

williemon


What does your diet and macros look like now? Not sure if you mentioned that before. I may have missed it.

Williemon,
    Truth be told:  I haven't the first clue.  That's bad, isn't it?  I drink a lot of milk.  I usually have a big bowl of cheerios and orange juice for breakfast.  Lunch is a baked potato with butter, a protein like chicken, tuna, or tilapia, and broccoli.  Dinner is often pasta and sauce, or steak and potatoes.  Pre and post workouts are protein shake and fruit punch (+creatine after w/o).  Snacks are milk, yogurt, tortilla chips, peanut butter toast, banana, cheese, nuts, trail mix.  Before bed it's casein and glutamine w/milk.  I weight myselft constantly throughout the day.  The scale is my motivator.  Like right now my goal is to go to bed at 210 lb.  Next weekend hopefully the goal will be 211 lb.  So that's obviously not the way it should be done but it's what I'm doing nonetheless.  Gain rate is good I think.  And I don't think I"m putting on a tremendous amount of fat.  And many people are noticing new muscle.  So I think I may have stumbled onto something that works pretty well.
    How's your training going?  Good workin' out!  :)

Mon 09/28/09  9:15 AM
Bill Starr 5x5  Week 2 Day 1
 
Warmup:  5 min. Concept 2 Rower
 
Squat:
5x90
5x110
5x130
5x155 good! 
5x175 ok! 
 
Bench:
5x80
5x100
5x120
5x140
5x160 good!  all same as last week due to rounding.  can only do 5 lb steps until my 1 1/4s come in 
 
Row:
5x80
5x105
5x125
5x145
5x165  good! 
 
Assistance:
Chinups (4sets x 5reps, hop+5sec hold + 5sec negative):  bw x 5, bw x 5, bw x 5, bw x 3+1+1.  awesome!  brutal @ end.  these will work I think!
Weighted hypers (2 sets):  5 lb x25, 5 lb x25
Weighted situps (4 sets):  reverse crunches on decline bench:  bw x 15reps x 4sets 

 
Stretch:  in whirlpool.
 
Comments:  I'm optimistic that this program along with adequate food and sleep will produce some very nice results by Christmas!  Every day (not just workout days) I crave a midafternoon nap!  And I sleep very well at night.  My body weight is slowly creeping up too! 

Tue 09/29/09 12:00
Yoga (60 min):  Good! 
  
 
Wed 09/30/09  5:15 AM
Bill Starr 5x5  Week 2 Day 2 
 
Warmup:  5 min. Concept 2 Rower
 
Squat:
5x90
5x110
5x130
5x130 okay  
 
SOH Press:
5x70
5x85
5x100
5x115 crazy hard!  (?)  3 okay + 1 w/slight push + 1 w/big push  (not enough sleep?  got only 5 hours)  
 
Deadlift:
5x150
5x180
5x210
5x240 (3+1+1) whoa! 
 
Assistance:
Weighted situps (3 sets):  will address abs in Pilates 
Chinups (4sets x 5reps, hop + 5s hold + 5s neg, 60s rest betw sets):  bw x 5, bw x 5, bw x 5 (weak), bw x 3+2 (weak) 
 
Stretch:  will do in Pilates.  Very short on time! 
 
Workout time:  40 min.  (had to get back home to help get kids off to school)
 
Comments:  Aggravatingly weak this morning.  Grrr!  Body got a good workover, though, which I guess is most important. 
 
4:15 P.M.
Pilates:  3 people in class this afternoon.  Abs were on fire! 

Looking good. Im in my decondition stage now. I needed it. Im going to start back in a few weeks with a 3 day full body but work in the 8 to 12 rep range.

With the way my waist plumps up, I have to track macros and watch the foods I eat. I wish I could gain like you, but all my gains end up around my waist. Wont need to worry about the spare on the car, cause Ive always got one with me ha ha.

williemon


Looking good. Im in my decondition stage now. I needed it. Im going to start back in a few weeks with a 3 day full body but work in the 8 to 12 rep range.

With the way my waist plumps up, I have to track macros and watch the foods I eat. I wish I could gain like you, but all my gains end up around my waist. Wont need to worry about the spare on the car, cause Ive always got one with me ha ha.

Williemon,
   Great to hear from you!  I'm so stoked about this 5x5 I'm on and hoping to pack on some serious leg and back beef that I may go balls to the wall and try for 1.5 lb weight gain per week.  Perhaps they'll ask me to be Old Saint Nick for Christmas!  ;)

Fri 10/02/09  9:30 AM 
Bill Starr 5x5  Week 2 Day 3  
 
Warmup:  3 min. Concept 2 Rower
 
Squat:
5x90
5x110
5x130
5x155
3x180 easy!
8x130 good!  
 
Bench:
5x80
5x100
5x120
5x140
3x165 good!
8x120 nice!  same weights as last Friday :(   Can't wait til my 1 1/4 lb plates come in so I can progress every week.   
 
Row:
5x80
5x100
5x125
5x145
3x170 okay!
8x125 good 
 
Assistance: 
Weighted dips (3 sets, 5-8 reps):  5#x8x3sets (last reps of last set hard, but very nice overall!) 
Chinups (20 reps total):  (sets to failure) bw x 8, bw x 5, bw x 4, bw x 3 (okay, but these still seem weak.  think lats are growing though. up from 5sec to 6sec on the hold and neg next Mon and Wed.  I may flip around to prone grip from supine as well to take biceps out of the lift)
Tricep extensions (3 sets, 8 reps):  80x8x3sets (good. me likey these!)
EZ Barbell curls (3 sets, 8 reps):  80x8x3sets (nice!  me likey these too!  wish I could do all of these assistance exercises more frequently but I'll behave) 
 
Stretch:  In whirlpool! 
 
Workout time:  1 hr. 10 min.   
 
Comments:  This workout was awesome!  So much better than Wednesday's!  Lesson seems to be to get adequate sleep the night before and to eat a good carb heavy breakfast before workout.  I had a nice big bowl of Cheerios and whole milk.  I had a lot of energy.  I'm going to up the caloric intake and aim for 1.5 lb body wieght gain per week instead of 1.0.  I'll probably go from one gainer shake a day to 1 1/2 shakes.  Again, I'm not noticing the fat skyrocket so I'm worried about holding the beef gains back.  If I see the fat start to come on, I'll back off on the throttle.  I don't know whether the Wed. presses and deads are starting too high in weight or if it's the little sleep and little energy on board because I work out at 5:15 in the morning due to schedule on Wednesdays.  Next Wed. I can work out later in the morning so it will be interesting to see whether it's better w/more sleep and carbs/calories/energy on board.  Hopefully the presses and deads will be easier next Wed.

wow, you lift weights upto 180 for squats??

Working for the time when I look at myself in the mirror and say "Damn, this is what I always wanted to be"

Ziad123


wow, you lift weights upto 180 for squats??

Yeah, well that's usually when all the chicks and dudes in the gym drop their weights and their jaws, and drool and gasp.  Sort of embarrassing really!
 
j/k!  Lol!
 
Z, when you're writing in your journal, it's a good idea, imo, to include the weights you're lifting, however small you may think they are.  That way you'll be able to track your progress and strength gains, and use it as motivation to continue to get bigger and stronger!  Good workin' out!  :)

JMBS

Ziad123


wow, you lift weights upto 180 for squats??

Yeah, well that's usually when all the chicks and dudes in the gym drop their weights and their jaws, and drool and gasp.  Sort of embarrassing really!
 
j/k!  Lol!
 
Z, when you're writing in your journal, it's a good idea, imo, to include the weights you're lifting, however small you may think they are.  That way you'll be able to track your progress and strength gains, and use it as motivation to continue to get bigger and stronger!  Good workin' out!  :)

Thats a really good advice, thanks a lot!

Working for the time when I look at myself in the mirror and say "Damn, this is what I always wanted to be"

Mon 10/05/09  9:00 AM
Bill Starr 5x5  Week 3 Day 1
 
Warmup:  3 min. Concept 2 Rower
 
Squat:
5x90
5x115
5x135
5x160 
5x180 okay!  
 
Bench:
5x85
5x105
5x125
5x145
5x165 good! 
 
Row:
5x85
5x105
5x125
5x150
5x170  okay! 
 
Assistance: 
Pullups (prone grip, 4sets x 6reps, hop+6sec hold + 5sec negative):  bw x 5, bw x 5, bw x 5, bw x 3+2.  awesome!  brutal @ end.  these will work I think!
Weighted hypers (2 sets):  10 lb x25, 10 lb x25 nice burn. glutes/hams tight  
Weighted crunches (2 sets):  reverse crunches on decline bench:  10 lb x 50 reps x 2 sets.  very nice burn!  
Workout time:  65 min.
 
Stretch:  in whirlpool.
 
Comments:  Very nice workout!

Wed 10/07/09  9:00 AM
Bill Starr 5x5  Week 3 Day 2 
 
Warmup:  3 min. Concept 2 Rower
 
Squat:
5x90
5x115 
5x135
5x135 easy!   
 
SOH Press:
5x75 wrist bending back, otherwise good
5x90
5x100
5x115 okay!  
 
Deadlift:
5x155
5x185
5x220
5x250 (4+1) good! whoa! 
 
Assistance: 

Pullups (prone grip, 4sets x 5reps, hop + 6s hold + 6s neg, 60s rest betw sets):  bw x 5, bw x 5, bw x 5 (weak), bw x 3+2 (weak) 
Weighted crunches (2 sets):  10 lb x 50 reps x 2 sets.  very nice burn!  

Stretch:  Didn't do:  bad boy!  
 
Workout time:  55 min.  
 
Comments:  Awesome workout!  Sleep and breakfast made all the difference!!!  :)
 
Also:  No yoga on Tuesday because I needed to catch up on house cleaning.  Booo!
No Pilates on Wednesday because I was busy moving and stacking a cord of firewood.  So I wasn't slacking, okay!?

Fri 10/09/09  9:30 AM 
Bill Starr 5x5  Week 3 Day 3  
 
Warmup:  3 min. Concept 2 Rower
 
Squat:
5x90
5x115
5x135
5x160
3x185 easy!
8x135 okay!  
 
Bench:
5x85
5x105
5x125
5x145
3x170 okay!
8x125 okay!      
 
Row:
5x85
5x105
5x125
5x150
3x175 okay!
8x125 good 
 
Assistance: 
Weighted dips (3 sets, 5-8 reps):  10#x8x3sets (last reps of last set hard, but very nice overall!) 
Pullups (20 reps total):  (sets to failure) bw x 5, 3, 3, 2, 4, 3 = 20 (I am still so weak at these.  I'm grateful I'm noticing some lat growth however!)
Tricep extensions (3 sets, 8 reps):  85x8x3sets (tough but good! very impressive pump!!)
EZ Barbell curls (3 sets, 8 reps):  85x8x3sets (nice!  me likey these too!  okay pump but tricep pump was better for whatever reason) 
 
Stretch:  In whirlpool! 
 
Workout time:  1 hr. 10 min.   
 
Comments:  Awesome workout!  Now I just need to get back to eating a lot.  The last few days have been very stressful and eating has not been as intense as I would have liked.  This weekend I'm going to try to go to bed at 212 lb and by next weekend I'd like to be at 213 lb.

Mon 10/12/09  5:30 AM
Bill Starr 5x5  Week 4 Day 1
 
Warmup:  3 min. Concept 2 Rower
 
Squat:
5x95
5x115
5x140
5x160 
5x185 (4+1) okay   
 
Bench:
5x85
5x105
5x130
5x150
5x170 (3+1+1) okay!  whoa!  
 
Row:
5x85
5x110
5x130
5x150
5x175  okay! 
 
Assistance: 
Pullups (prone grip, 4sets x 5reps, hop+6sec hold + 5sec negative):  bwx5x4sets, medium to wide grip, hop, hold, and slow neg.  felt lat activation. 
Weighted hypers (2 sets):  15 lb x25, 15 lb x25 nice burn. glutes/hams tight  
Weighted crunches (2 sets):  reverse crunches on decline bench:  15 lb x 50 reps x 2 sets.  very nice burn!  
Workout time:  65 min.
 
Stretch:  no time.
 
Comments:  Very nice workout!
 
9:30 A.M.
Took boys into NYC to the Natural History museum.  Very fun!  Lots of walking exercise!!

Tue 10/13/09

Yoga (60 min.)
Nice!

Wed 10/14/09  12:20 PM 
Bill Starr 5x5  Week 4 Day 2 
 
Warmup:  3 min. Concept 2 Rower
 
Squat:
5x95
5x115 
5x140
5x140 easy!   
 
SOH Press:
5x75
5x90
5x105
5x120 (3 reps okay + 1, then fail, +1 w/slight push)  whoa!   
 
Deadlift:
5x160 good 
5x190 good to ok 
5x225 okay! 
5x255 w/straps. good! whoa! 
 
Assistance: 

Pullups :  wide grip bw x 5, bw x 5, then assist machine for -28x5, -40x5, -52x5, -64x8 (think I like bodyweight work better)
Weighted decline crunches (2 sets):  15 lb x 50 reps x 2 sets.  very nice burn!  

Stretch:  In whirlpool.   
 
Workout time:  65 min.  
 
Comments:  Good!  :) 
 

Fri 10/16/09  11:10 AM 
Bill Starr 5x5  Week 4 Day 3  
 
Warmup:  3 min. Concept 2 Rower
 
Squat:
5x95
5x115
5x140
5x160
3x190 easy!
8x140 whoa!  good!   
 
Bench:
5x85
5x105
5x130
5x150
3x175 (2+1) had spot on rep #3 but didn't need! 
8x130 good!      
 
Row:
5x85
5x110
5x130
5x150
3x175 okay!
8x130 good 
 
Assistance: 
Weighted dips (3 sets, 5-8 reps):  15#x8, 15#x7, 15#x4 whoa! 
Pullups (20 reps total):  (sets to failure, medium grip) bw x 4, 4, 3, 3, 3, 3 = 20 
Tricep extensions (3 sets, 8 reps):  90x8x3sets (tough but good! very impressive pump!!)
EZ Barbell curls (3 sets, 8 reps):  90x8x3sets easy! 
 
Stretch:  In whirlpool! 
 
Workout time:  1 hr. 15 min.   
 
Comments:  Good workout!