Bill Starr Single Factor 5x5

Week 2: Friday (Medium Day)

Squat
1.) 135 lbs x 5 reps
2.) 155 lbs x 5 reps
3.) 175 lbs x 5 reps
4.) 195 lbs x 5 reps
5.) 235 lbs x 3 reps
6.) 175 lbs x 8 reps

Bench Press
1.) 75 lbs x 5 reps
2.) 95 lbs x 5 reps
3.) 115 lbs x 5 reps
4.) 135 lbs x 5 reps
5.) 160 lbs x 3 reps
6.) 115 lbs x 8 reps

Rows
1.) 60 lbs x 5 reps
2.) 90 lbs x 5 reps
3.) 120 lbs x 5 reps
4.) 150 lbs x 5 reps
5.) 185 lbs x 3 reps
6.) 120 lbs x 8 reps

Dips
3 sets of 8 reps each

Chins
3 sets of 5 reps each

Barbell Curls
3 sets of 10 reps with 60 lbs

Push Downs
3 sets of 8 reps with 57.5 lbs

Fascia Stretches
Back

Overall Impression:

goofed up on the squats....gonna have to increase it by 10 lbs next week...

bench was surprisingly much better than on most days...i think i could've done 8 reps with 160 easy.... odd, no?

rows were great :D i should put a PR next to it, but i'll be patient and wait till monday......

good workout....i need to get my pre-workout nutrition right....my last meal before workout was 4 hours before....damn....

but: me happy with almost everything....just wish i had taken 250 on squats...well, there's 245 next session :)

Bill Starr Single Factor 5x5

Week 3: Monday (Heavy Day)

Squat
1.) 115 lbs
2.) 145 lbs
3.) 175 lbs
4.) 205 lbs
5.) 235 lbs

Bench Press
1.) 80 lbs
2.) 100 lbs
3.) 120 lbs
4.) 140 lbs
5.) 160 lbs

Rows
1.) 65 lbs
2.) 95 lbs
3.) 125 lbs
4.) 155 lbs
5.) 185 lbs -->> PR!!

Hanging Leg Raises
4 sets of 20 reps

Hyperextensions
2 sets of 15 reps with 25 lbs

Overall Impression:

last night, i played Capture The Flag for 1 hour with my dorm and then i played Ultimate Frisbee for 2 hours right after (basically from 9:00 pm to 12:00 am) non-stop and my legs were sore as hell today....i mean, i could even walk...but surprisingly, i managed A2G Squats with 235....!

i dont know why, but i am not very happy with today's workout...i really cant tell why, but somehow, i'm not too happy.....

As usual you make this more mental then it is. You got all the weights and sets up. Why sweat it? You're body doesn't care if you're happy or not, it'll adapt anyway. But unwarranted stress is detrimental.

Bill Starr Single Factor 5x5

Week 3: Wednesday (Light Day)

Squat
1.) 115 lbs
2.) 145 lbs
3.) 175 lbs
4.) 175 lbs

Military Press
1.) 65 lbs
2.) 85 lbs
3.) 105 lbs
4.) 125 lbs

Deadlifts
1.) 75 lbs
2.) 150 lbs
3.) 225 lbs
4.) 300 lbs x 2 reps :(

Dumbbell Side Lateral Raises
1 set of 20 reps with 15 lbs in each hand

Dumbbell Front Raises
1 set of 20 reps with 15 lbs in each hand

Lat Pull Downs
1 set of 20 reps with 110 lbs

Overall Impression:

i slept for only 6 hours last night...i was dehydrated.....and after losing 15 lbs of my body mass, i've lost a lot of strength as well...this is in fact magnified by the shittiest deads i have ever done....300x2?? yuck!

however the only 2 good things that happened in today's workout are:
1.) my shoulders have become stronger; military presses were really intense
2.) my weight has increased by 3 lbs to 169 lbs

i did the extra shoulder and back exercises to strengthen my shoulders...i give credit to All Pro - because of whose doccuments, i know which exercises to perform to strengthen my delts...

its gonna be quite some time before i set any new PRs ppl......i seriosuly HATE this....

point understood