Please Scroll Down to See Forums Below I am going to start up the Bill Starr 5x5.....Today I am finding my 5RM down to the pound. I have tried the program before and my 5RM maxes were way to high in week four so I gave up because I got discouraged. I am just hoping that you guys can check it out and keep giving me support. Thank you all. Once I finish all my 5RM I will post them later today.
BigPapaTy Bill Star 5x5
- Thread starter BigPapaTy
- Start date
FROM YESTERDAY
I did Day 1 of Bill Starr's 5x5 today. It felt very easy and as though it wasn't much of a effort. I do know this because it is only Week 1 and my 5RM are in Week 4. So I really just focused on form.
Squats
80, 100, 120, 140, 160 x5
Bench
70, 90, 105, 120, 140 x5
Rows
50, 65, 75, 90, 100 x5
I did Straight-Leg Deadlift instead of hypers because I don't have a place to do them.
S/L Deadlift
125x10, 135x8
Sit-Ups
BWx15, BW+10x10, BW+10x10
As for my diet so far today…
Calories: 3655
Protein: 266.5
Carbs: 205
I think that pizza might help me out to finish the night of strong. I have a question about protein shakes as long as I get my protein, carbs, and fats from whole food do I neccesarily have to take in 3 shakes a day which I generally do? I know it is a must to take one after workouts, but other times?
I am going to weigh in tomorrow morning right when I get up and I will post my weight sometime early tomorrow. I am really hoping that I can get my lazy ass early enough to get a good breakfast.
Thanks Guys
PS: Someone please follow my journal the support would be awesome, thanks!
I did Day 1 of Bill Starr's 5x5 today. It felt very easy and as though it wasn't much of a effort. I do know this because it is only Week 1 and my 5RM are in Week 4. So I really just focused on form.
Squats
80, 100, 120, 140, 160 x5
Bench
70, 90, 105, 120, 140 x5
Rows
50, 65, 75, 90, 100 x5
I did Straight-Leg Deadlift instead of hypers because I don't have a place to do them.
S/L Deadlift
125x10, 135x8
Sit-Ups
BWx15, BW+10x10, BW+10x10
As for my diet so far today…
Calories: 3655
Protein: 266.5
Carbs: 205
I think that pizza might help me out to finish the night of strong. I have a question about protein shakes as long as I get my protein, carbs, and fats from whole food do I neccesarily have to take in 3 shakes a day which I generally do? I know it is a must to take one after workouts, but other times?
I am going to weigh in tomorrow morning right when I get up and I will post my weight sometime early tomorrow. I am really hoping that I can get my lazy ass early enough to get a good breakfast.
Thanks Guys
PS: Someone please follow my journal the support would be awesome, thanks!
Well today is my off day of Bill Starr 5x5...so my workout today is eat, eat, and eat. And eat some more. It is so tough trying to get enough food in going to school I really need to get myself to pack little snacks that I can take throughout the day, because I was starving at school. I actually skipped my last class to go get some food.
It is funny what a feeling a new year does to you. You just feel like you have a whole other chance.
So if there is anyone out there that want to give me some words of encouragement it would be awesome. I know I have asked that a couple times and might be getting annoying, but I really want this to become a semi-popular thread with at least some people, it will really motivating me to keep going.
Well later tonight I will post my food stats, and I forgot to weigh before I had a huge breakfast this morning so tomorrow morning I will get you a weight. I hoped on after breakfast and it said 190 haha. I look at myself and feel like I look the same as I did 15 pounds ago, maybe it is because I look in the mirror everyday. Wouldn't it be cool to have no mirrors for like 2 months. WOW that would be motivating.
It is funny what a feeling a new year does to you. You just feel like you have a whole other chance.
So if there is anyone out there that want to give me some words of encouragement it would be awesome. I know I have asked that a couple times and might be getting annoying, but I really want this to become a semi-popular thread with at least some people, it will really motivating me to keep going.
Well later tonight I will post my food stats, and I forgot to weigh before I had a huge breakfast this morning so tomorrow morning I will get you a weight. I hoped on after breakfast and it said 190 haha. I look at myself and feel like I look the same as I did 15 pounds ago, maybe it is because I look in the mirror everyday. Wouldn't it be cool to have no mirrors for like 2 months. WOW that would be motivating.
So what I have ate today....
Breakfast
6 scrambled eggs
1/2 English Muffin with Jam
2 servings of beef sausage
Lunch
Chicken and Beef Yakisoba
Dinner
Hamburgar Helper
Snack
1 SuperSonic Burrito
Supps
3 Fish Oils
2 BCAA
I have decided to not use creatine until I get to week 4 in my Bill Starr and see if I start taking it again after no use for awhile if I get a better effect with my body not being accustom to it? What do you guys think?
Breakfast
6 scrambled eggs
1/2 English Muffin with Jam
2 servings of beef sausage
Lunch
Chicken and Beef Yakisoba
Dinner
Hamburgar Helper
Snack
1 SuperSonic Burrito
Supps
3 Fish Oils
2 BCAA
I have decided to not use creatine until I get to week 4 in my Bill Starr and see if I start taking it again after no use for awhile if I get a better effect with my body not being accustom to it? What do you guys think?
I defiantly want to get my five rep maxes to what they are on the spread sheet which are...
Current
Squat: 170
Bench: 150
Rows: 110
Deadlift: 235
Military: 85
Goals 5RM's (end of nine weeks)
Squat: 190
Bench: 170
Row: 125
Deadlift: 265
Military: 195
I want to gain ten pounds in the next 3 months. Which would put me at 197.
My real goal is to get the most out of this program...I want to master form, and get a good base of strength. Once this program stops giving me gains I am going to go to a split routine probably, once I have a good base of strength.
How do these goals sound?
Current
Squat: 170
Bench: 150
Rows: 110
Deadlift: 235
Military: 85
Goals 5RM's (end of nine weeks)
Squat: 190
Bench: 170
Row: 125
Deadlift: 265
Military: 195
I want to gain ten pounds in the next 3 months. Which would put me at 197.
My real goal is to get the most out of this program...I want to master form, and get a good base of strength. Once this program stops giving me gains I am going to go to a split routine probably, once I have a good base of strength.
How do these goals sound?
NJL52
New member
1. Order Starting Strength and Practical Programming by Mark Rippetoe and Lon Kilgore.
2. 260/200/190 is awkward. Way too much fat. Not enough protein or carbs. Although I am no diet expert, so I would read up alot about nutrition.
3. For your numbers, I would suggest a 3x5 by Rippetoe. You would benefit more with a beginner's workout(no offense, you just arn't at intermediate yet)
4. Eat more meals. If you are awake 16 hours, eat 6 meals, one every 2-3 hours. Eating less more often keeps your metabolism going
5. How tall are you?
6. Don't quit, you said you went 4 weeks and then decided to quit because you wern't seeing results. Quitting is the reason why America is fat. People go on a diet and arn't instantly skinny and they get lazy and quit, if you want to excel in not just weight lifting but in life in general, don't quit at anything. If you are weaker at week 10 then you were before week 1(extreme case I know), that means you work harder and fix what you are doing wrong, you don't quit.
7. If you do things right you will be much heaver then 197. 10 pounds in 3 months for you, (which I'm assuming you are close to a beginner), is a low amount. If you eat right and work hard and stay focused you could be 215 pounds if not more.
Keep workin at it and good luck!
2. 260/200/190 is awkward. Way too much fat. Not enough protein or carbs. Although I am no diet expert, so I would read up alot about nutrition.
3. For your numbers, I would suggest a 3x5 by Rippetoe. You would benefit more with a beginner's workout(no offense, you just arn't at intermediate yet)
4. Eat more meals. If you are awake 16 hours, eat 6 meals, one every 2-3 hours. Eating less more often keeps your metabolism going
5. How tall are you?
6. Don't quit, you said you went 4 weeks and then decided to quit because you wern't seeing results. Quitting is the reason why America is fat. People go on a diet and arn't instantly skinny and they get lazy and quit, if you want to excel in not just weight lifting but in life in general, don't quit at anything. If you are weaker at week 10 then you were before week 1(extreme case I know), that means you work harder and fix what you are doing wrong, you don't quit.
7. If you do things right you will be much heaver then 197. 10 pounds in 3 months for you, (which I'm assuming you are close to a beginner), is a low amount. If you eat right and work hard and stay focused you could be 215 pounds if not more.
Keep workin at it and good luck!
SgtSlaughter
New member
NJL52, well done.
BigPapaTy, great start again.
Your goals seem achieveable and more than reasonable.
Eat up, train hard, grow big.
BigPapaTy, great start again.
Your goals seem achieveable and more than reasonable.
Eat up, train hard, grow big.
NJL52 said:
Alright so I will defiantly be trying to get more protein and carbs, and cut down on the fat being that I want to have this be a clean bulk. And when you saying about my numbers are you going by those to suggest the Mark Rippetoe? I am all ears on starting that on friday, doing that for awhile then moving to Bill Starr? Good idea? And is Bill Starr 5x5 way over my head? Form I do not have a problem with, if that is it. But again I am all ears.
About quiting, I am a very impatient person and I want to see results quick, I guess that is something I will learn that I cant be inpatient about, with bodybuilding.
I have had some lifting experiance playing football last year we had a pretty solid routine that was demanded. Then after football I stopped, and then this last September I started lifting and have been going since then with numerous routines not really settleing on one. I started in september at 175 and now am 187 so I have gained some weight which was my main goal.
Thank you for your words of advice everyone and please get back to me NJL52, thanks again.
here is a link to my normal diet...
Im 5'7 and 190 as of today, leaner than you but its a good base line for you anyway
http://i116.photobucket.com/albums/o32/xxxlifterxxx/Dec4-trainingday.jpg
Im 5'7 and 190 as of today, leaner than you but its a good base line for you anyway
http://i116.photobucket.com/albums/o32/xxxlifterxxx/Dec4-trainingday.jpg
NJL52
New member
BigPapaTy said:
In order to make that decision, we need to know alot about you.
How old are ya, how long have you been lifting, how serious was your previous lifting, how legit is your technique, what is your body weight, how tall are you, what are your current maxes etc. Gimme a list =P
The difference between a 3x5 and a 5x5 is the time it gives to heal. In general and very inspecifically, a beginner can heal alot faster then an intermediate. A 3x5 takes advantage of that fact. As you grow, your body exerts more force which creates more fatigue which requires more time to heal. The 5x5 provides a more structured routine.
Just to make sure you buy it, order Practical Programming and Starting Strength. I can't stress this enough, best 60 dollar investment I have ever made.
I gauged your numbers to think what your experience range. Assuming you arn't a giant of a man or a midget. If you are where I think you are, then you should last about 3 months on a 3x5. From there you will plateu and you will need to begin to periodize, aka something like the Bill Starr 5x5.
Forgive me for the structure, or lack there of, of my post, I have a tendency to just write what comes to my head. Anyways, incase I didn't explain it well enough earlier:
The 5x5 BS assumes that you can exert more force then a novice causing you to get more fatigued then a novice, and while you do regenerate at quicker rates then a novice, you still exert enough force that it requires you to take longer time to heal then a novice.
So, basically, the 5x5 isn't too advanced for you. In fact, if you were so willing, you could do the advanced and elite weight trainer workouts, but you wouldn't grow and there would be no results, because it doesn't play to your body.
And as far as form goes, there will still be ways to fix even the best form. Before I got starting strength I thought my technique was perfect. Since reading SS, my squat technique got better causing me to move heavier weight with less effort and less pain and aches afterwards. My shoulders hurt substantially less and I have been getting more gains in all. lol, I push Rippetoe/Kilgore's work so much that I should be getting like 25% from each sale.
Anyways, any more questions ask away.
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