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Crossy`s Log: Progression through Starrs 5 x 5
- Thread starter crossy
- Start date
crossy
Active member
Week 9 Day 1 (last mondays workout)
Squats:
5 X 75
5 X 99
5 X 110
5 X 132
5 X 148 PR
Bench:
5 X 62
5 X 77
5 X 92
5 X 110
5 X 124
Row:
5 X 55
5 X 77
5 X 88
5 X 99
5 X 114 PR really feeling these now but got through with form ok unlike the 3 X 114 on Friday.
Assistance:
2 X 12 weighted Hypers (22lb)
3 X 12 Needsize abs
Squats:
5 X 75
5 X 99
5 X 110
5 X 132
5 X 148 PR
Bench:
5 X 62
5 X 77
5 X 92
5 X 110
5 X 124
Row:
5 X 55
5 X 77
5 X 88
5 X 99
5 X 114 PR really feeling these now but got through with form ok unlike the 3 X 114 on Friday.
Assistance:
2 X 12 weighted Hypers (22lb)
3 X 12 Needsize abs
crossy
Active member
Thanks CK..
Carpentry and Joinery. I have been doing solid wood floors for about 5-6 years but wanted to abit of a change.
Seperate note im debating to take a week of from the gym net week as i have a few niggles that i feel need to clear up. Its the 9th week this week so im going to run it over again do a small deload say 5% and then hopefully i will complete the next 9 weeks which would increase my current lifts by around another 20-25%
Pics to come at the end of week to see if i have made any changes since the last were taken 4-5 weeks ago.
Carpentry and Joinery. I have been doing solid wood floors for about 5-6 years but wanted to abit of a change.
Seperate note im debating to take a week of from the gym net week as i have a few niggles that i feel need to clear up. Its the 9th week this week so im going to run it over again do a small deload say 5% and then hopefully i will complete the next 9 weeks which would increase my current lifts by around another 20-25%
Pics to come at the end of week to see if i have made any changes since the last were taken 4-5 weeks ago.
Lifting N Tx
New member
Just caught up on your log--nice job!
On the grip thing, I wrap my straps around the bar a couple of times. Once you get used to it it's easy to get them tight, like sarge said. I prefer to do without when I can and sometimes use over/under grip. I have injured fingers on my left hand and it'll never have as strong a grip as my right, so I have to work on this.
There are lots of things you can try, like using grippers, picking up plates by pinching 'em with your thumb and fingers, or farmer's carry with heavy dumbells. I like to do static holds (I think it's the right term). What I mean by that, I load a heavy barbell on the pins of my power cage, pick it up, and just hold it with a double overhand grip. I usually try to 15-20 seconds at a time. Seems to help.
I like deadlifts too, as I'm a lot stronger on them than ATF squats.
BTW if you're doing the Madcow spreadsheet it's not necessarily just 9 weeks, you can keep running it as long as you are progressing. Sounds like you might be ready for a reset, though, from what you're saying.
On the grip thing, I wrap my straps around the bar a couple of times. Once you get used to it it's easy to get them tight, like sarge said. I prefer to do without when I can and sometimes use over/under grip. I have injured fingers on my left hand and it'll never have as strong a grip as my right, so I have to work on this.
There are lots of things you can try, like using grippers, picking up plates by pinching 'em with your thumb and fingers, or farmer's carry with heavy dumbells. I like to do static holds (I think it's the right term). What I mean by that, I load a heavy barbell on the pins of my power cage, pick it up, and just hold it with a double overhand grip. I usually try to 15-20 seconds at a time. Seems to help.
I like deadlifts too, as I'm a lot stronger on them than ATF squats.
BTW if you're doing the Madcow spreadsheet it's not necessarily just 9 weeks, you can keep running it as long as you are progressing. Sounds like you might be ready for a reset, though, from what you're saying.
crossy
Active member
Thanks for the replys everyone.
@ Lifting N Tx
Thanks for the tips bro i will defo try them, i do use over hand under hand on my last set i try to keep to overhand during lighter lifts.
@ carlsuen unfortunatly they are in pounds im not very strong at the minute but have not been lifting to long. Hopefully that will change in the future
@ CK. If i take the week off i would prob do some cardio and hit the pool and hydro pool. And yes i work in fitting solid wood floors part time whilst i am at college. Hard to fit everything in but it all seems to work.
@ Lifting N Tx
Thanks for the tips bro i will defo try them, i do use over hand under hand on my last set i try to keep to overhand during lighter lifts.
@ carlsuen unfortunatly they are in pounds im not very strong at the minute but have not been lifting to long. Hopefully that will change in the future
@ CK. If i take the week off i would prob do some cardio and hit the pool and hydro pool. And yes i work in fitting solid wood floors part time whilst i am at college. Hard to fit everything in but it all seems to work.
ck2006
New member
crossy said:Thanks for the replys everyone.
@ Lifting N Tx
Thanks for the tips bro i will defo try them, i do use over hand under hand on my last set i try to keep to overhand during lighter lifts.
@ carlsuen unfortunatly they are in pounds im not very strong at the minute but have not been lifting to long. Hopefully that will change in the future
@ CK. If i take the week off i would prob do some cardio and hit the pool and hydro pool. And yes i work in fitting solid wood floors part time whilst i am at college. Hard to fit everything in but it all seems to work.
You ARE just as busy as me!!! good job making it all work!
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