My Training Journal

[ExtraMile]

I Like this workout so much that I will be doing next time I'm off-cycle! Bill Starr is the man, all the others are his little children.

yeah its pretty sick bro, I like how it has some differant exercises than tradidional 3x5's or 5x5's have like pullovers, shrugs and high rep incline DB.

thing is you know I said Ill have to take some papers with all my squat and bench weights? well I was reading my squat weights again when I started benching lol wondered why it got to heavy so quick, lukily i noticed after the 3rd set and it wasnt too bad.

Cant wait for monday; squats, high pulls, flat bb, chins, incline db

 

[ExtraMile]

Might go gym tomorrow mornin and do grip, calves & cardio...

 

[ExtraMile]

Squats:
45kg x 5
55kg x 5
67.5kg x 5
80kg x 5
90kg x 5

Clean Grip High Pull
5x5 w/ 50kg

Flat BB
35kg x 5
45kg x 5
55kg x 5
65kg x 3
72.5kg x 3
55kg x 8

Close Neutral Chins 4xfailure
Reps: 8,6,5,5

Incline DB
17.5kg DB's x 20
40lb DB's x 17
-I think Im gripping the DB's too hard, forearms were worn out after this.

3 sets DB wrist curls, 2 sets pinwheel curls

sick workout got everything done in around 40mins so just did forearms to finish while i had time left

 

[Big_BK]

When you gonna throw some more weight on that bar and max out on the squats EM?

 

[ExtraMile]

When you gonna throw some more weight on that bar and max out on the squats EM?

Not yet lol, Im on the 5x5 now and its hard to tell if I am past where I was before because before I always used to squat to parrallel, not Im going ATG. My best squat was 225x4 in 3 weeks my work set on the 5x5 will be ATG squats 225x3 so I guess beyong there is progress and new PR's...

Problem is this 5x5 didnt include deads, it had good mornings 4x8 which I replaced with deads and SaiBoT said to just to the deads 4x8 again ramping up the weight, I might try them deficit just because conv. deads Iv been stuck on for a while now...

 

[Big_BK]

I would limit the deads to 6 reps. 8 is a little to high for my liking.

 

[ExtraMile]

I would limit the deads to 6 reps. 8 is a little to high for my liking.

me too.


Today:
Incline BB:
-never done these before, alot harder than flat BB
-used a medium grip on these no hip drive and this really beat up my chest
50kg x 8 - not failure
55kg x 7, x2sets
50kg x 9

Light ATG Squats:
45kg x 4
55kg x 4
67.5kg x 4
77.5kg (171lbs) x 4

Deadlift:
70kg x 5
80kg x 5
95kg x 5
110kg x 4 - kept my back flat throughout, thought I did well.

Then I started talking to this guy at the gym who used to be a competetive powerlifter years ago, he is probably aruond 50 now. Spend 15-20mins with him watching me practising my deadlift form with just 135lb on the bar. The problem was my deadlifts sort of went in two seperate exercises, first I pull from the ground with my legs only then I end up in a position like the bottom of a RDL and pull from there and so my ass was way too high and all the power was coming from my lower back, this might explain why my back aches from walking down hills and doing the washing up lol.

By the end I was managing to sit back and keep my ass down and not squash the air out of my lungs. Felt alot better and Iv got scrape marks all up my shins lol. Im gonna build it from there, add 5-10lbs every week from 135. Its annoying and I doubt I will hit 315 before Im 15 now but form first I guess, especially on deads.

However after this I only had like 5 mins left and I would normally have 2x20 pullover, 4x8 dips, bb shuolder press. I decided to do dips and did deep chest dips with bodyweight x failure. Reps went:
7,5,5. Thats all I had time for. Chest is gonna be sore tomorrow!

 

[ExtraMile]

Today-
ATG Squats:
45kg x 5 - narrow, feet pointing forward, constant tension
55kg x 5 - narrow, feet pointing forward, constant tension
67.5kg x 5 - narrow, feet pointing forward
85kg x 3 - slightly wider, feet pointing outward a bit
92.5kg x 3 - slightly wider, feet pointing outward a bit
67.5kg x 8 - slightly wider, feet pointing outward a bit

Flat BB:
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 5
55kg x 8

DB Shrugs:
32.5kg DB's x 5, x2sets
30kg DB's x 7, 5, 4

DB Pullover:
20kg DB x 21 x2sets - chest got pumped!

Chins:
4xfailure

Deep Dips:
3xfailure - chest was pumped again!

sick workout, I love this 5x5.

Quick question, with the shrugs I usually just pull my shoulders up as high as I can which is pretty as much as high as they would go without weight, i let my arms bent a bit. Should I pull my shuolders back or carry on doing it straight up, I dont really feel it in my traps but that might just be because its low reps...

 

[SaiBoT]

Today-
ATG Squats:
45kg x 5 - narrow, feet pointing forward
55kg x 5 - narrow, feet pointing forward
67.5kg x 5 - narrow, feet pointing forward
85kg x 3 - slightly wider, feet pointing outward a bit
92.5kg x 3 - slightly wider, feet pointing outward a bit
67.5kg x 8 - slightly wider, feet pointing outward a bit

Flat BB:
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 5
55kg x 8

DB Shrugs:
32.5kg DB's x 5, x2sets
30kg DB's x 7, 5, 4

DB Pullover:
20kg DB x 21 x2sets - chest got pumped!

Chins:
4xfailure

Deep Dips:
3xfailure - chest was pumped again!

sick workout, I love this 5x5.

Quick question, with the shrugs I usually just pull my shoulders up as high as I can which is pretty as much as high as they would go without weight, i let my arms bent a bit. Should I pull my shuolders back or carry on doing it straight up, I dont really feel it in my traps but that might just be because its low reps...

Carry on with the straight up, No pulling back or any kind of shoulder rotation, you can injure yourself doing that with no extra benefits.

 

[ExtraMile]

Carry on with the straight up, No pulling back or any kind of shoulder rotation, you can injure yourself doing that with no extra benefits.

Ah ok, it burns my traps lots more pulling them back I did it with light DB's just as a warm up before...

aah I can go heavier anyway just straight up and down and I feel less off a n00b going to the heavy end of the DB rack

How well does weight usually progress with shrugs? Im only 7.5kg away from the heaviest pair...