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:
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
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
No need to do a curl max...
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
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.
Best of luck to you give it hell
Good luck! I wish I was doing the same thing at your age!! Setting yourself up for success fo' sho'!
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.
Also, may be able to incorporate something else for lower back...low volume and higher reps to help stengthen it.
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
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.
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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