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WantingMuscle7 08-11-2006 08:37 AM

Wantings Single Factor 5x5
 
This will be my attempt at The Bill Starr Routine. I'll use Verbatimreturned's personal journal as a template (http://www.bodybuilding.net/personal...-5x5-1576.html) and also be reffering to 0311's thread on the routine (http://www.bodybuilding.net/training...=single+factor)

Stats August 11th:
Weight-140
BodyFat- 11% (using electronic scale)
Goals-Stronger and gain some weight and size.

I haven't worked out since around end of June do to flooding in local YMCA.
Today is second day of reopening and I ran down there dismorning to find out 1rm for exercises, except for squat because leg room is still closed and im hoping that will reopen by monday.
They are pretty low but they are my current 1RM
Bench:155lbs
EZ-bar curl:80lbs
Incline Bench:115lbs
Deadlift:145lbs
Bentover rows:125lbs

Here is actual routine I'll be following
Monday Heavy Day
Squat 5 sets of 5
Bench 5 sets of 5
DeadLift 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday Light Day
Squat 4 sets of 5
Incline Bench 4 sets of 5
Bentover Rows 4 sets of 5
Sit-ups 3 sets

Friday - Medium
Squat 4 sets of 5, 1 triple, back-off
Bench 4 sets of 5, 1 triple, back-off
Deadlift 4 sets of 5, 1 triple
Weighted Dips 3 sets of 5-8
Triceps and Biceps 3 sets of 8 each

I'm going to start off fairly low for the weights until I'm more sure how much I can handle then start jumping the weight week to week till I can get the most I can out of this.

Supplements I'm taking are :
100% whey Protien, multi vitamin, Nitro T3, and CEE

BG5150 08-11-2006 10:00 AM

No need to do a curl max...

WantingMuscle7 08-11-2006 12:19 PM

I know but I was curious how much it dropped over a month or more time of not doing it. I don't plan on doing a lot of direct arm work, except Friday which I'll do an exercise focusing more on triceps

EricT 08-11-2006 12:26 PM

Wanting, good luck!

If it were me I'd do the bentover rows twice and week, MON and FRI and the Deads once, WED.

I'm also curious as to how high an incline you are using on the Incline Bench since the number is quite a bit lower. If it's real high then I would consider doing overhead presses instead.

fz1 08-11-2006 01:19 PM

Best of luck to you give it hell

Darkhorse 08-11-2006 04:34 PM

Good luck! I wish I was doing the same thing at your age!! Setting yourself up for success fo' sho'!

WantingMuscle7 08-11-2006 06:20 PM

The incline is probably 45 degrees. I might of been able to get a little more weight, but my shoulders are pretty weak I don't train them much cause they usually kill after words till the point where it hurts just letting them hang down.

Are bentover rows more beneficial than deadlifts? Personally I like bentover rows more, for deadlifts I find it hard to keep my back straight.

EricT 08-11-2006 06:39 PM

Quote:

Originally Posted by Wanting
The incline is probably 45 degrees. I might of been able to get a little more weight, but my shoulders are pretty weak I don't train them much cause they usually kill after words till the point where it hurts just letting them hang down.

Oh I wasn't downing your weight, bro! Just looking at ways to help you get the most out of it. 45 degrees is standard for most benches but personally I think anything over 20-30 degrees if not less is a waste. You're getting more and more shoulder into it but in a weakened position. Hence my proposal of doing militaries instead. Do your shoulders bother you alot on overhead stuff too, our just the inclines?

Quote:

Originally Posted by Wanting
Are bentover rows more beneficial than deadlifts? Personally I like bentover rows more, for deadlifts I find it hard to keep my back straight.

I wouldn't directly compare them and rows are certainly not more beneficial. But if you do squats thrice a week and deadlifts twice something will have to give. And if you find it hard to keep your back straight as it is then you will be a hurtin puppy. If you can't keep your back straight on deads (which means slightly arched) then you need to use less weight. If you do the deads on wednesday you can still ramp up to a max set and squats will be "light". Check out this writeup by Madcow:

http://www.geocities.com/elitemadcow...Linear_5x5.htm

Also, may be able to incorporate something else for lower back...low volume and higher reps to help stengthen it.

WantingMuscle7 08-12-2006 11:10 PM

I took a 5 rep max calculator to make a first week plan for myself and the weights I'll be shooting for this week.

Squat- I'm just going to slap weight on for first day to figure what I can handle.(I never really done A2G, but what better time to start than present)
Bench-115x5 120x5 125x5 130x5 135x5
Deadlift-100x5 105x5 110x5 115x5 120x5
Hypers-25x10 45x10
sit ups-0x10 5x10 5x10 10x10 10x10


Thats for Monday hopefully by end of this week I'll know what needs to be fixed or tweaked. I'm going to consider this just a practice week.

WantingMuscle7 08-14-2006 07:56 AM

First day- Good first day. Some of my weights got messed up because I threw 5lbs on each side instead of 2.5 so for now on I'm going to work with 10lb increments.

Squats- The leg room is still under work so I used a smith machine instead. This was my first real time doing A2G so weights kinda Low but I got up
70x5 70x5 90x5 100x5 100x5
Bench-115x5, 125x5, 125x5, 135x5, 135x5
Deadlift- 100x5, 105x5, 110x5, 115x5, 120x5

By the end of all that my legs were pretty tired so for hypers I only did 2 sets of 25x10
Sit ups 0x10 5x10 5x10 10x10 I forgot it was only 4 sets so I accidently added an extra in my last post.


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