Bill Starr Single Factor 5x5

Week 1: Friday (Medium Day)

Squat
1.) 135 lbs x 5
2.) 155 lbs x 5
3.) 175 lbs x 5
4.) 195 lbs x 5
5.) 230 lbs x 3
6.) 175 lbs x 8

Bench Press
1.) 135 lbs x 5
2.) 140 lbs x 5
3.) 145 lbs x 5
4.) 150 lbs x 5
5.) 155 lbs x 3
6.) 145 lbs x 5

Rows
1.) 135 lbs x 5
2.) 145 lbs x 5
3.) 155 lbs x 5
4.) 165 lbs x 5
5.) 180 lbs x 3
6.) 155 lbs x 8

Dips
3 sets of 8 reps

Barbell Curls
3 sets of 8 reps with 60 lbs

Tricep Push Downs
3 sets of 10 reps with 52.5 lbs

Overall Impression:

i hate the bench press....i did not do the full 8 reps coz i got scared my shoulders would get hurt and thats why i only did 5

also, this is my PROGRESSION plan:

SQUAT: i will increase the weights till i reach my 5RM and then i will increase it as per Bill Starr / MadCow2's instructions

BENCH PRESS: this is my weak lift...i will stick with it, making small (if any) load increments and if in 4 weeks i am still not happy, i will replace flat bench with inclines and on the wednesday workout i'll do bench..

ROWS: i have already decided to go balls-to-the-wall on this lift....i'll keep increasing the load by 5 lbs until i get stuck, at which point i will reset the weight and begin afresh...i plan on "blasting" for the next 4-6 weeks ATLEAST

MILITARY PRESS: i have a shoulder injury, so i am not sure whether i will increase the load by a lot every time, but i plan on trying my best to make small increases and hope for the best

DEADLIFTS: my favourite exercise after the squat and row....i plan on hitting 300 for 5 in week 3 of this program, and then i will increase the weight by 10 lbs per session, till i stall - at which point i iwll make it 5 lbs, and once i stall on that, i will reset the weight...but i do not plan on resetting the weight for the next 8 weeks...

on the whole: my workout was GREAT i love my row numbers...

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