My Training Log 2011

[Beermuscles]

Saturday 5/7/2011


Squat – 5x5,5,5,3,8 – 105, 125, 140, 155, 180, 140
Bench Press- 5x5,5,3,8 – 105, 115, 125, 140, 160, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 125, 105
Dips – 3 x 9,5,5
Assist Chin Ups – 3x10,10,7 (12,12,10)


Squats went well, the 3-rep set felt pretty heavy just lifting it off the rack heh, but managed all 3 reps. Bench was fine. I don’t know whether to deload on BB Row or do some extra sets for back? Just not making progress there.

 

[Beermuscles]

Bill Starr 5x5 Week 8

Wednesday 5/11/2011
Squat – 5x5– 105, 125, 140, 155, 180 (4 reps)
Bench Press- 5x5– 105, 115, 125, 140, 160
Barbell Row – 5x5– 85, 95, 105, 115, 125
Dips – 3 x 10,8,3
Assist Chin Ups – 3x10,10,7 (12,12,12)

Bumped my workout schedule from T/Th/Sa to W/F/Su due to work, this will give me more time so I'm not rushing.

Friday 5/13/2011

Squat – 4x5- 105, 125, 140,140
Military Press – 4x5 – 75, 85, 95, 105 (4 reps)
Deadlift – 4x5 – 165, 185, 205, 235

Sunday 5/15/2011

Squat – 5x5,5,5,3,8 – 105, 125, 140, 160, 180, 140
Bench Press- 5x5,5,3,8 – 105, 115, 125, 140, 165, 125
Barbell Row – 5x5,5,5,3,8 – 85, 95, 105, 115, 125, 105

 

[Beermuscles]

Bill Starr 5x5 Week 9

Wednesday 5/18/2011

Squat – 5x5– 105, 125, 140, 160, 180 (4 reps)
Bench Press- 5x5– 105, 115, 125, 140, 165 (4 reps)
Barbell Row – 5x5– 85, 95, 105, 115, 125

Squat stuck at 180 for two weeks in a row, can’t get that 5th rep out along with losing form on the later reps. Bench press after the 4th rep I felt like I wouldn’t be able to get the 5th one up so I didn’t go for it, I don’t have a spotter so didn’t wanna risk it. BB Row not feeling any easier, still stuck at 125. So basically kinda stuck on everything, time to deload for a week? I’m not sure.

Friday 5/20/2011

Squat – 4x5- 105, 125, 140,140
Military Press – 4x5 – 75, 85, 95, 105 (3 reps)
Deadlift – 4x5 – 165, 190, 215, 240

Still no progress on Military Press, should I do some other shoulder work to help? Deadlifts went well, new PR every week still going strong.

 

[JDid23]

welcome to EF bro!! I am no expert and i've never done bill starr's 5x5, but i do know that military typically stalls the fastest... You got 4 reps your workout before, but only got 3 this time. I would personally go for it one more time, and if you don't hit it maybe deload your military press.

 

[oso0960]

Looks like it's time for a deload bro. Another option you could try is do 2x a week to squeeze out any more PRs before you deload. Like...

Monday
Squat
Bench
Row

Thursday
Squat
Press
Dead

Monday
Squat
Bench
Row
(this day is where you do those triples and back off sets)

Thursday
Squat
Bench
Row

etc..

 

[Beermuscles]

Yes sir, probably right. Here's last night's workout, kind of confirms time for a deload week.

Bill Starr 5x5 Week 10

Wednesday 5/18/2011
Squat – 5x5– 105, 125, 145, 165, 180 (2 reps)
Bench Press- 5x5– 105, 115, 125, 145, 170
Barbell Row – 5x5– 85, 95, 105, 115, 125

Squats felt considerably heavier than usual even on lower sets. Only reason I was able to get 5 reps on Bench was cause it was either that or have that shit fall on me. Barbell row also felt heavy, cheated them using hips to initiate the movement.

 

[Beermuscles]

[FONT=&quot]Friday 5/20/11[/FONT]
[FONT=&quot]Rest Day[/FONT]

[FONT=&quot]Sunday 5/22/2011 - Deload[/FONT]
Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Bill Starr 5x5 Week 11 – Deload Week
Wednesday 6/1/2011

Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115
Friday 6/3/2011

Skipped Workout.

Sunday 6/5/2011
Squat – 5x5 – 105, 125, 135, 145, 155 (3 reps)
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Only managed 3 reps on the last set of squats? Wtf. Squats felt heavy, not sure what’s going on. Bench and BB Row were fine, felt relatively light.

Yesterday and today I have a pain in my abdominal region, never had that before even with heavier weights. I'm thinking about doing a second deload week, just won't miss out on Friday's workout like I did the past two weeks. It doesn't really feel like being sore from an ab workout, it's a bit of a sharper pain. Kind of concerned about this, I'll see how it feels tomorrow morning.

 

[Beermuscles]

Bill Starr 5x5 Week 12 – Deload Week

Wednesday 6/8/2011
Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Friday 6/10/2011
Squat – 4x5- 105, 125, 135, 145
Military Press – 4x5 – 75, 85, 95, 105
Deadlift – 4x5 – 165, 190, 215, 240

Sunday 6/12/2011
Squat – 5x5 – 105, 125, 135, 145, 155
Bench Press- 5x5– 105, 115, 125, 135, 145
Barbell Row – 5x5– 75, 85, 95, 105, 115

Didn’t plan to slack off for this long, originally just wanted to do a single deload week, but it seems to have snowballed into three weeks of light lifting. Back at it tonight after work.

Hey finally got 5 reps on Military Press with 105, that was stuck there for a long while so it felt good.

 

[Beermuscles]

Bill Starr 5x5 Week 13

Wednesday 6/15/2011
[FONT=&quot]Squat – 5x5– 105, 125, 145, 165, 180 (2 reps)[/FONT]
[FONT=&quot]Bench Press- 5x5– 105, 115, 135, 145, 165[/FONT]
Barbell Row – 5x5– 85, 95, 105, 115, 125

Feeling weak on squats still even after deload, barbell row also felt tough.

Friday 6/10/2011
Squat – 4x5- 105, 125, 145, 145
Military Press – 4x5 – 75, 85, 95, 105
Deadlift – 4x5 – 165, 190, 215, 245 (2 reps)

Didn't increase Miltary Press from last week just cause I barely got it last week, this time the 5 reps felt just a bit easier. Deadlifts went fine, didn't push for new PR, didn't feel 'right', will get it next week!

 

[Beermuscles]

I stopped counting calories the past few weeks, stalling on my lifts may or may not be due to low caloric intake? I'm gonna redo my BMR calculation and record my calories again starting tomorrow morning, my meals stay pretty consistent on weekdays, I make some of my meals on Sunday for the week so it's usually the same thing Mon-Fri. I've gone from 189 lbs in January to 174 lbs a few days ago when I stepped on the scale.