Davids Progression Journal of Bill Starrs 5x5

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Fri, 27 Apr 2007 19:08:17 GMT

http://www.healthstatus.com/calculate/bfb

honestly its not great and im looking to buy some non-digital calipers soon but it does atleast tell me if im progressing or not so thats good

RE: Davids Progression Journal of Bill Starrs 5x5 (dino)

Fri, 27 Apr 2007 19:04:28 GMT

which online test do u use to calculate body fat??
thx,
dan

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 21 Apr 2007 13:23:26 GMT

ok well im officially done bill starrs 5x5 routine so i guess ill start a new journal soon.

so heres my current 5RM

Bench:138.5
Squat:190
Deadlift:230
military press:95
row:130

i did good with military press and deadlift. alright with bench. Bad with squats and horrible with rows (i think the problem with rows was that i was bringing it all the way to my stomach even though i already went through basically a full range of motion an inch or 2 b4 that point)

from the beginning (10 weeks ago) this is how much ive improved:

Bench:+16lb.
Squat:+9
Deadlift:+30
military press:+15
row:+6lb.

hypers: not sure wat the 5RM was before because the settings were too low and and i had to stop. i started with 60 and couldnt get 75 up 1 time then the next time i got 75 8x easily and now i can do 95 8x without much difficulty.

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 21 Apr 2007 13:10:11 GMT

Saturday 4/14/07-
WEIGHT: 151.25 lb.
Body Fat % using online test: 13.6725% (-1.0125)
Height: 5ft. 11in.
Fat: 20.67965625 (-1.71496875)Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 130.57034375lb.(+0.46496875)Goal(4/15/07)-129.11 lb. ofLBM
Waist line: 31.6875in. -(0.4375)

Tuesday (4/17/07):
Squat
5x95
5x120
5x140
5x170
4x190

Bench
5x70
5x85
5x105
5x120
4x138.5

Rows
5x65
5x80
5x100
5x115
5x130-->used momentum on last rep

Assistance Lifts
Weighted Hypers
8x95
8x95

Isometrics
bench
135lb. for 20 sec. hold on the bottom slot of real bench press

Thursday (4/19/07):
Squat
5x95
5x120
5x145
5x145
Military Press
5x60
5x72.5
5x85
3x97.5--> damn idk what thats about
Deadlift
5x145
5x175
5x200
5x230--->NEW PR!

Assistance Lifts
Dumbell Curls
8x30
10x25/ 2x25 (these 2 were partial reps)
6x25/ 3x25 (these 3 were partial reps)
Tricep Pushdowns
10x130
7x130
6x125
Dumbell Forearm Curl
7(right)5(left)x40lb.
5(R)4(L)x40lb.

Isometrics
Dumbell Forearm Hold
95lb. for 15sec.

saturday(4/21/07):
Squat
5x95
5x120
5x145
5x170
3x195-->DAMN how did this happen
8x145
Bench
5x70
5x85
5x105
5x120
5x138.5--->NEW PR!
8x105
Rows
5x65
5x80
5x100
5x115
5x130--->NEW PR!
8x100

Assistance Lifts
Dips
6x20lb
6x10lb
3xbw

Isometrics
Leg PRess
450lbx34sec. hold

T-bar row
90lb. for 10sec. hold

-set 2 new records today, squat sucked but getting that 5th rep on bench felt great

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 21 Apr 2007 07:04:06 GMT

thanks man

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 14 Apr 2007 06:36:04 GMT

Saturday 4/14/07- WEIGHT: 152.5 lb.

Body Fat % using online test: 14.685% (-0.65)
Height: 5ft. 11in.

Fat: 22.394625 (-0.99125) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 130.105375lb.(+0.99125) Goal(4/15/07)-129.11 lb. of LBM

Waist line: 32.125in. -(0.125)

Very happy with this weeks results

Tuesday (4/3/07):
Squat
5x95
5x120
5x145
5x170
2x195
Bench
5x70
5x85
5x105
5x120
3x138.5
Rows
5x65
5x80
5x100
5x115
4x130

Assistance Lifts
Weighted Hypers
8x90
8x90

Isometrics
bench
110lb. for 12 sec. hold

the reason isometric bench went down so much is because i moved it from the top of the movement to near the bottom but that hurt my shoulders so im gonna put it just above the middle.

-my main lifts were crappy, im getting mad about them especially row but ive only got one more week and them im changing my routine.

Thursday (4/5/07:
Squat
5x95
5x120
5x145
5x145
Military Press
5x60
5x70
5x82.5
5x95--->NEW PR!
Deadlift
5x140
5x170
5x200
5x225--->NEW PR!

Assistance Lifts
Dumbell Curls
8x30
9x25
5x25
Tricep Pushdowns
9x130--went up by 1 rep but the next 2 went down by 1 rep
5x130
5x125
Dumbell Forearm Curl
6(right)6(left)x40lb.
8(R)8(L)x35lb.

Isometrics
Dumbell Forearm Hold
85lb. for 30sec.

good workout, everything went up in some way

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 07 Apr 2007 08:16:23 GMT

Saturday 4/7/07- WEIGHT: 152.5 lb.

Body Fat % using online test: 15.335% (+1.04)
Height: 5ft. 11in.
Fat: 23.385875 (+1.8719) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 129.114125 lb.(+0.1281) Goal(4/15/07)-129.11 lb. of LBM

Waist line: 32.25in. +(0.375)

GOAL FOR LBM ACHEIVED TODAY!

well this week sucked as far as body composition, the last 2 weeks were good but i went to the poconos and ate some cheat meals last saturday but still this sucks.

Tuesday (4/3/07):
Squat
5x95
5x120
5x140
5x165
5x190--->NEW PR!
Bench
5x70
5x85
5x100
5x117
5x135--->NEW PR!
Rows
5x65
5x80
5x95
5x115
3x130

Assistance Lifts
Weighted Hypers
8x85
8x85

Isometrics
bench
205lb. for 12 sec. hold

Thursday (4/5/07:
Squat
5x95
5x120
5x140
5x140
Military Press
5x57.5
5x70
5x80
5x92.5--->NEW PR!
Deadlift
5x140
5x165
5x195
5x220--->NEW PR!

Assistance Lifts
Dumbell Curls
8x30-->leaned alittle
8x25
6x25
Tricep Pushdowns
8x130
6x130
6x125
Dumbell Forearm Curl
6(right)4(left)x40lb.
7(R)7(L)x35lb.

Isometrics
Dumbell Forearm Hold
75lb. for 44sec.

finally a slight improvement with forearms. im doing pretty good with deadlift and military press

Friday(4/7/07):
Squat
5x95
5x120
5x140
5x165
2x195
8x140
Bench
5x70
5x85
5x100
5x117
2x138.5
8x100
Rows
5x65
5x85
5x95
5x110
3x130/ 2x130(these 2 were partial reps)
8x95

Assistance Lifts
Dips
4x20lb
3x10lb
3xbw

-my strength was just gone today, i think its time to start switching stuff up because ive had the same frequency,rep range, and exercises for 8 weeks now so im not surprised that im starting to plataue

Isometrics
Leg PRess
couldnt do because it was being used then i had to go
T-bar row
85lb. for 18sec.

idk why but im obviously getting the best results from the 2 exercises im doing the least often. rows ive pretty much has bad form from the beginning so that could be a cause of why im not seeing much improvements. 2 weeks from now i start a 6 week mass building phase then i start cutting.

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Mon, 02 Apr 2007 06:44:08 GMT

Saturday 3/24/07- WEIGHT: 150.5 lb.

Body Fat % using online test: 14.295% (-0.0175)
Height: 5ft. 11in.

Fat: 21.513975 (+0.15256875) Goal(4/15/07)-No more than 19.19 lb. Of fat

Lean Body Mass: 128.986025 lb.(+1.09743125) Goal(4/15/07)-129.11 lb. of LBM

Waist line: 31.875in. (0.0625)

good week as far as muscle and fat gains go but not so great with my lifts. im really close to my goal for LBM.

Tuesday (3/27/07):
Squat
5x95
5x120
5x140
5x165
4x190
Bench
5x70
5x85
5x100
5x117
4x135
Rows
5x65
5x80
5x95
5x110
5x127--->finally got 5 but my form was pretty crappy

Assistance Lifts
Weighted Hypers
8x80
8x80

Isometrics
smith machine bench
190lb. for 43 sec. hold

Thursday (3/29/07:
Squat
5x95
5x120
5x140
5x140
Military Press
5x55
5x65
5x77.5
4x92.5--->i accidently added 5lb. instead of 2.5 so i only got 4 reps but thats still good for me cause its still like a new record for me
Deadlift
5x135
5x160
5x190
5x215--->NEW PR!

Assistance Lifts
Dumbell Curls
7x30
9x25
7x25
Tricep Pushdowns
6x130
6x125
7x120
Dumbell Forearm Curl
10(right)9(left)x35lb.
4(R)6(L)x35lb.

Isometrics
Dumbell Forearm Hold
75lb. for 32 sec. with right hand and 15sec. for left, my grip started off really bad though

- my forearm strength is so random, it never seems to get better and sometimes my left lifts more other times my right lifts more. it usually depends on which i do first which means there probablly still worn out from the exercise before it, either way its annoying

*if theres one thing ive learned from this its that i do best with working out a muscle group once a week not twice.*

Friday(3/30/07):
this was a very bad workout, i had to go away on saturday so i did it a day early and that obviously messed me up, not only did i not get enough rest in b/w working these muscles but i probablly didnt get enough time b/w workouts either because my body is used to getting a 2 day break b/w workouts and this was the day after my last one
Squat
5x95
5x120
5x140
5x165
2x190
8x140
Bench
5x70
5x85
5x100
5x117
3x135
8x100
Rows
5x65
5x80

i didnt do the rest of rows because i could tell it was gonna be like the others or worse and i needed more rest.

Assistance Lifts
Dips
4x20lb--> once again, not enough rest

Isometrics
Leg press
360lb. for 49 sec.
T-bar row
75lb. for 27sec.

*Ive changed my isometrics around so that im now holding it at my sticking point (closer to the middle) instead of almost at the top*

after i finished i just did 2 sets of leg press calf extensions which i wont normally be doing, i just did it cause it was a really crappy workout,
8x325
6x310

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 24 Mar 2007 07:07:58 GMT

it felt great going back to the gym this week and i have to say i think that week off helped with my strength and how much muscle i gained this week. heres my stats this week

Saturday 3/24/07- WEIGHT: 149.25 lb.

Body Fat % using online test: 14.3125% (-0.0925)
Height: 5ft. 11in.

Fat: 21.36140625 (-0.14409375) Goal(4/15/07)-No more than 19.19 lb. Of fat

Lean Body Mass: 127.88859375 lb.(+1.89409375) Goal(4/15/07)-129.11 lb. of LBM

Waist line: 31.8125in.

so i gained muscle and lost fat, thats great for me seeing as how i normally gain as much fat as muscle.

Tuesday (3/20/07):
Squat
5x95
5x115
5x140
5x160
5x185--->NEW PR
Bench
5x65
5x80
5x100
5x115
5x132--->NEW PR
Rows
5x65
5x80
5x95
5x110
3x127-->rows never seems to get any better

Assistance Lifts
Weighted Hypers
8x75--> for some reason hypers have gotten alot easier (i couldnt even do 75 last time and this time i could have done another 3-4 reps)
8x75

Isometrics
smith machine bench
190lb. for 30 sec. hold

Thursday (3/22/07:
Squat
5x95
5x115
5x140
5x140
Military Press
5x55
5x65
5x75
5x87.5--->NEW PR!
Deadlift
5x135
5x160
5x185
5x210--->NEW PR!

Assistance Lifts
Dumbell Curls
12x25
7x25
5x25
Tricep Pushdowns
6x130
5x125
6x120
Dumbell Forearm Curl
10(right)6(left)x35lb.
6(R)8(L)x35lb.

Isometrics
Dumbell Forearm Hold
75lb. for 30 sec.

good with military press and dead's but my strength goes down so much after my first set of tricep extensions, bicep curls, and dips. and my forearm strength always varies each workout each set, its ridiculous.

i switched to dumbell curls because my arms were getting too uneven.

Saturday(3/24/07):
Squat
5x95
5x115
5x140
5x160
3x190
8x140
Bench
5x65
5x80
5x100
5x115
3x135
8x100
Rows
5x65
5x80
5x95
5x110
4x127
8x95

Assistance Lifts
Dips
6x20lb.--->strength goes way down after this set for some reason
5 or 6x10lb.
5xBW
Isometrics
Leg press
540lb. for 37 sec.
T-bar row
90lb. for 26sec.

leg press went down for how long i held it because before i was almost locked out but this time i only did it about 1-2 in. from the safety bar which is what i'll do from now on.

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 17 Mar 2007 04:53:42 GMT

its been 10 weeks since i took a week off so i just took this last week off and i really wanna go to the gym so im looking forward to tuesday, ive been very dissapointed with my results though, i want strength in my chest and legs (basically the main lifts, just so its not embarrising [like bench deadlift and sqaut]) but i want size in my arms and calves and this program doesnt seem to give me much size at all so im switching from 5-8 reps of barbell curl and tricep extension to 8-12 reps and im also changing barbell curls to dumbell curls because my arms are getting too uneven.

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 10 Mar 2007 09:39:36 GMT

Saturday 3/10/07
WEIGHT: 147.5 lb.

Body Fat % using online test: 14.405% (+0.52)
Height: 5ft. 11in.

Fat: 21.247375 (+0.90585) Goal(4/15/07)-No more than 19.19 lb. Of fat

Lean Body Mass: 126.252625 lb.(+0.09415) Goal(4/15/07)-129.11 lb. of LBM

Waist line: 31.75in.

This is started to be annoying, i really donr understand it, i was very strict with my diet this week as i am with pretty much every week and i ate all healthy foods. the only things that might not be great for me are sugar free jelly, miracle whip light, and peanut butter but even together thats such a small percent of my diet and there really not that bad for u i just dont understand how i can be gaining this much fat compared to muscle. i know its not that im eating too many calories because i only gained 1lb. which is a good steady gain
Tuesday (3/6/07):
Squat
5x90
5x115
5x135
5x160
5x180--->NEW PR!
Bench
5x65
5x80
5x90 or 95 i dont remember
5x113
3x129 by myself, 2x129 with slight help from spotter
Rows
5x60
5x80
5x95
5x110
5x124

Assistance Lifts
Weighted Hypers
8x65
8x65

Isometrics
smith machine bench
180lb. for about a 30 sec. hold

Thursday (3/8/07:
Squat
5x90
5x115
5x135
5x135
Military Press
5x52.5
5x62.5
5x75
5x85--->NEW PR!
Deadlift
5x135
5x155
5x180
5x205--->NEW PR!

Assistance Lifts
Barbell Curls
8x61
7x60
4x60
Tricep Pushdowns
8x125
6x125
7x120
Dumbell Forearm Curl
8(right)9(left)x35lb.
10(R)8(L)x35lb.

Isometrics
Dumbell Forearm Hold
75lb. for 20sec.(L), 15sec.(R)

it seems im getting the best results with the exercises im only doing once a week.
Saturday(3/10/07):
Squat
5x90
5x115
5x135
5x160
3x185
8x135
Bench
5x65
5x80
5x95
5x110
5x129-->NEW PR!
8x95
Rows
5x60
5x80
5x95
5x110
3x127
8x95

Assistance Lifts
Dips
8x15lb.--->strength goes way down after this set for some reason
5x5lb.
4xBW
Isometrics
Leg press
540lb. for 60 sec. but i think i could've done longer
T-bar row
90lb. for 24sec.

Ive added some isometric sets because my strength wasnt going up fast enough so hopefully this will help

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Sat, 03 Mar 2007 11:31:32 GMT

Saturday 2/24/07- WEIGHT: 146.5 lb.

Body Fat % using online test: 13.885% (+0.7875)
Height: 5ft. 11in.

Fat: 20.341525 (+0.90744375) Goal(4/15/07)-No more than 19.19 lb. Of fat

Lean Body Mass: 126.158475 lb.(+1.34255625) Goal(4/15/07)-129.11 lb. of LBM

Waist line: 31.5in.

alright not bad, im dont with cheat meals for awhile so i dont think i'll be gaining as much fat anymore, atleast i hope not

Tuesday (2/27/07):
Squat
5x90
5x115
5x135
5x160
4x180-->wow this sucks, not even supposed to be a PR and i couldnt do it
Bench
5x65
5x80
5x95
5x110
4x126--->same problem as above
Rows
5x60
5x80
5x95
5x110
4x124--->ugh!!

Assistance Lifts
Weighted Hypers
8x60
8x60

very bad workout, i cant explain why this happened but ill just repeat the weights next week to get the 5 reps.
Thursday (3/1/07:
Squat
5x90
5x115
5x135
5x135
Military Press
5x50
5x60
5x72.5
5x82.5--->NEW PR!
Deadlift
5x125
5x150
5x170
5x197.5

Assistance Lifts
Barbell Curls
7x61
6x60
4x60
Tricep Pushdowns
8x120
8x120
6x120

all good this workout, deadlift was supposed to be a new PR but i realized that i actually did 200x5 reps before so i guess it wasnt. but this time was only 2.5lb. less and it was alot easier than the 200x5 so thats good. the tricep pushdown was suprisingly easier even though i added 5lb., i did have to add a 5lb. weight to it though cause it only went by 10's at that wieght so i guess its possible that it went up against the cable and caused more resistance but w/e.

Saturday(3/3/07):
Squat
5x90
5x115
5x135
5x160
3x180
8x135
Bench
5x65
5x80
5x95
5x110
5x126-->NEW PR!
5x95/3X95--> lol i forgot i had to do 8 so i did 5 then went back to do the other 3
Rows
5x60
5x80
5x95
5x110
3x123.5
8x95

Assistance Lifts
Dips
8x10lb.
5x5lb.
6xBW

i did good on bench and dips but squat i had to stop at 3x180 cause i leaned forward to much and then couldnt get up, like before rows are not getting any better.

RE: Davids Progression Journal of Bill Starrs 5x5 (Master Of Puppets)

Tue, 27 Feb 2007 18:53:08 GMT

ORIGINAL: David1991

yea thats what im gonna do but it just really sucks to plataue this early on b4 even making any progress. just wondering are u involved in powerlifting?

define "involved"

I lift to get stronger, yes. I have a log here. I am not very strong or big though

MOP

RE: Davids Progression Journal of Bill Starrs 5x5 (David1991)

Tue, 27 Feb 2007 16:38:15 GMT

yea thats what im gonna do but it just really sucks to plataue this early on b4 even making any progress. just wondering are u involved in powerlifting?

RE: Davids Progression Journal of Bill Starrs 5x5 (Master Of Puppets)

Tue, 27 Feb 2007 16:19:20 GMT

Just stay til you can get all the reps. (I think)

MOP