My Training Journal - Bill Starr's Single Factor 5 x 5

[|D_J^B_J|]

Just thought I'd start up a training journal starting from today for my own viewing pleasure. Feel free to comment or critique my workout.

The program is here. I have replaced powercleans with bent-over rows, high Pulls with deadlifts and incline press with military press.

Stats: (nothing too impressive here, just your average skinny kid with reasonable lifts for his weight)
19, 175cm, 65kg, sub 10% BF.
Been lifting for 7 months (began at 52kg! when I was training as a middle distance runner).
Body type: Ectomorph with long limbs
Goals: Hypertrophy, strength, increase speed/acceleration
Injury History:
- Had a fairly bad case of patella-femoral syndrome a few months ago - I think from squatting on the Smith Machine. The pain went away completely after I was able to do free ATF squats though.
- I also get occasional back alignment problems and slight pain/strains in my thoracic region. Other than that, nothing too serious.
Lifts: Not sure what my one-rep maxes are, but before todays workout, my five-rep maxes using correct form for the main lifts were as follows:
- Bench: 62.5kg
- Squat: 65kg (too low compared with my bench, I know)
- Bent-over Row (back at 90deg): 45kg
- Deadlift: 97.5 kg
- Dumbell shoulder press: 20kg in each hand (will be replacing this exercise with barbell press when my spotter is able to train again)

As I have already said, my lifts aren't all that impressive, but they used to be much worse, believe me!

 

[|D_J^B_J|]

WEDNESDAY:

Warm-up: 5 minute brisk walk

1. Front squats (light), toes pointed slightly outward:*
35kg x 5
40kg x 5
45kg x 5
45kg x 5

First time I'd ever done front squats (I usually do light regular squats on the Wednesday). I could feel it more in my quads than regular squats and in the first couple of sets the bar felt awkward resting on my clavicle. However, as I was about to begin the final two sets I remembered reading to raise your elbows as high as possible while holding the bar. I did this and it felt much better.

2. Dumbell seated shoulder press (the weight stated is the weight of the dumbell I was holding in each hand):
15kg x 5
17.5kg x 5
17.5kg x 5
22.5kg x 1 (tried to get 5 reps but failed after the first; at least I know what my one-rep max is)
20kg x 5

As soon as my training partner recovers from his injury (hopefully next week), I will begin doing barbell overhead press. The dumbells only go up in increments of 2.5kg, so increasing the weight is all the more difficult. Doing barbell press instead will allow me to lift more weight and allow me to increase the weight more easily, since I will be able to add 1.25kg on either side and attempt 2.5kg extra, rather than the 5kg extra I would have to lift with the dumbells.

3. Deadlifts (semi-sumo stance):*
60kg x 5
70kg x 5
80kg x 5
100kg x 5 (New PR! )

Extremely happy about the new PR as it is the first time I have EVER lifted a weight of 100kg for reps in ANY exercise!
However, I felt really dizzy and sore in the head afterward, so I drank some water and had a rest for five minutes until I felt a bit better.

4. Pull-ups:
Body weight + 7.5kg x 7
Body weight + 7.5kg x 7
Body weight + 10kg x 5

5. Donkey calf-raise:
60kg x 15
70kg x 15
80kg x 12

6: Decline sit-ups:
BW + 5kg x 12
BW + 5kg x 12

Overall, it was a pretty taxing workout and I still felt a bit light headed when I got home. I also felt a bit of a strain in my back. Perhaps I should take it easy on the deadlifts next week and do my fourth set at the same weight as the third before ramping the weights up again the following week? What do you think? (Bear in mind only three weeks ago my 5-rep max deadlift was just 80kg)

*At the moment I am doing all my deadlifts and squats with a semi-sumo stance, firstly because of my body type (long limbs) and secondly because I believe it reduces the stress on the patella, which has given me pain in the past.*

 

[Jim Ouini]

Congrats on the dead PR. I had that 'dizzy and sore in the head' feeling too but that was actually during my set

Looking forward to following your progress.

Any reason you're doing Military Press seated? Standing seems to be generally regarded as better, plus you won't really need a spotter you can just drop the bar.

 

[Guinness5.0]

I don't know if you've ever kept a journal before, but you will find it very helpful. Also, why insist on a spotter w/ military? Maybe I'm nuts, but I feel that it's pretty easy to bail out if you're doing 'em standing. Plus you shouldn't be aiming for failure anyway. That was the only "weird" thing I see. Good luck!

 

[|D_J^B_J|]

Thanks for the replies.

I'll start doing standing military press next week, but what do you do if you fail?

Just drop the bar in front of you? I go to the gym during peak time when it is fairly busy, so I don't think there is enough space for me to drop the bar, which is why I think I should do it with a spotter.

 

[Jim Ouini]

I don't actually drop it...if I can't make the lift, I'll just lower it to my shoulders again and walk it back to the rack (I do them in a power rack or a squat rack).

 

[Guinness5.0]

I don't actually drop it...if I can't make the lift, I'll just lower it to my shoulders again and walk it back to the rack (I do them in a power rack or a squat rack).

Exactly the same here.

 

[Jim Ouini]

Oh yeah one other thing, I've read that conventional dead is a better movement for performance/growth.

Since you have long arms (compared to your torso?) it should be no problem pulling that way.

Although I'm currently pulling sumo, then do my clean pulls with a regular stance.

I'll probably try some speed deads with conventional stance in the near future.

 

[|D_J^B_J|]

Hmm, interesting point you make on conventional deads being better for growth. The reason I do sumo stance is to avoid my knees buckling in as I have had knee injuries before as stated earlier.

I'm thinking next week I should do a light week of deads (probably conventional deads) and then go for another PR the following week? Thoughts?

So in a conventional deadlift, your toes should be pointing forward and your arms to either side of your legs, right? Other than that, the movement is the same?

Also, when doing standing military press, should your arms be behind your back or in front of your face? Can you use your knees to gain extra momentum?

 

[|D_J^B_J|]

THURSDAY:

Did 8 sets of 25 metre explosive swimming sprints with 50 metres of slow swimming/pool walking as a rest in between my sets. Didn't time myself (not interested in improving my swimming times).

I haven't done running sprints for a couple of months due to my knee injury - I've been doing swimming sprints instead.

For the next couple of weeks I plan to start doing some 15 - 20 second cycling sprints twice a week for 20 minutes and if I don't reaggravate my knee injury I'll start doing adding some running sprints in a couple of months.

I intend to play Australian rules football next season (social level, nothing too competitive), so as well as increasing my size and strength, I'll also need to improve my speed.