Crossy`s Log: Progression through Starrs 5 x 5

[SgtSlaughter]

Nice workout man!

DO NOT sub barbell bench for Dumbells... it'll screw you up later, wait however long it takes... or bench first if they're always taken...

Whoa 30 minutes of Serious cardio after traininng, lol... you may want to scale that back on training days or just do it on "off" days... you'll most likely want to crawl out of the gym once you start hitting PR's

...BUT... if it's working for you know, I guess keep at it... but if become more fatigued... you know where to start cutting back, or rearranging (to low intesity cardio on off days).

 

[crossy]

Cheers bro. As i said after the workout it felt as if i had hardly done anything which figures with the low weight at the minute, i felt i could do some cardio so i just hit the X-trainer for a while also i had to wait around for the missus to finish her workout for another 30-40 mins which would have meant sitting on my ass. Ile probably go to the hydro pool instead on Wed as my right shoulder is playing me up a little since last week. HIIT tomorrow though, man that shit kills me.

Ile take your advice on the bar and just do that first if the bench is free. Going from last weeks play around with the 5 x 5 Dead lift is going to be my best lift i think followed my squats as i love to do both of these.

Quick question on the Starr workout if you know. On Friday when i do the 1 X 3 adding 2.5% to my current weight ready for the following week i do Rows/Bench/Squat on friday when do i add the weight to the Deads? as it mentions nothing about adding weight to them which obviously you do.

Thanks again Bro

 

[crossy]

Quick update for today:

Was supposed to do HIIT tonight but something important has come up so i had to change my time which was right after dinner (i already ate when i found out) waited aslong as i could squeezed in a 6 mile run an hour after dinner needless to say i got cramps about 5 mins into run had to stop 2 times during run from this. But it was this or no run at all today.

 

[crossy]

Cals/Macros for today:

Still a little high on cals for my likeing and the fat is around 15g to much aswell. Will have to adjust a few things.

Cals:2933
Fat: 85g
Carb: 204g
Protein: 330g

Protein: 47%
Carbs: 26%
Fat 27%

 

[TomoUK]

Quick question on the Starr workout if you know. On Friday when i do the 1 X 3 adding 2.5% to my current weight ready for the following week i do Rows/Bench/Squat on friday when do i add the weight to the Deads? as it mentions nothing about adding weight to them which obviously you do.

Thanks again Bro

you just add progressively to the deads each week, you should be able to cope with 10lb jumps to start with, then maybe drop back to 5lb jumps when it starts getting harder.

your stats and RM's are very similar to mine when i started 5 x 5 in january so it ll be interesting to see how you develop. keep up the good work

 

[crossy]

Cheers m8. I wasnt sure if to just add 2.5% on the deads each week as with the other lifts but it seems a little low to add 2.5% to deads. Will see how i feel tonight as i have them tonight.

 

[crossy]

Another easy session (wish week 4 would come around quicker)

Weight: 170.4 (Go figure 3lb less than Monday whilst i have increased my daily intake of cals by around 800) Dunno what that is about.

Warmup:

5 Mins bike
10 Mins Stretches/air squats

Workout: (again where the excel sheet has given me a number i cannot get i have rounded it to the nearest 5 or 10lb)

All weight in pounds:

Squat:

5 X 61
5 X 76
5 X 92
5 X 92

Military Press:

5 X 45
5 X 54
5 X 63
5 X 72

Dead Lifts:

5 X 115
5 X 138
5 X 161
5 X 184
5 X 200 (did this set by mistake)

Assistance:

4 X 12 of Needsize Abs

Relax

Hydro Pool for 30 mins, trying to sort my shoulder out and lower back (have a slight niggle).

Macros/Cals

Cals:2868
Fat: 79 g
Carb: 195g
Protein: 332g

Protein: 48%
Carbs: 26%
Fat 26%

 

[crossy]

Week 1 - Day 4

Nothing doing today really fairly big workout tomorrow.

Macros/Cals

Cals:2290 (abit low today i might try add a few more before sleep)
Fat: 59g
Carb: 176g
Protein: 252g

Protein: 46%
Carbs: 30%
Fat 46%

 

[carlsuen]

are u adding weight on the abwork or BW?

week 4 will come before u know it.. maybe u could label all your workouts? so that everyone knows where u are.. it'll be less confusing..

 

[crossy]

Cheers bro i will lable them when i get back in tonight.

The Ab work is pretty tough without the weight as im doing the needsize abs the 5 second hold on decline. I will add abit more weight or more reps in week 4.