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Well if you feel you have one more rep but your set up is screwed up why not rach the bar, take a second, and try for one more?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

because it wouldnt be counted would it? thats like rest pausing the bench?

i dunno. im sure ill nail it next week. my end goal is to hit 200x5. then ill be a happy dog

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What, you got judges keeping score? If you have one more rep in you and you take the time to get it it's just help your strength development is all. I wouldn't say it "counts" in the sense that you shouldn't try the weight again next time.

That being said, there was absolutely no real need to do that and it's one of those situations that could be a help or a hurt. You know my philosophy on the Friday workouts.

^^^ true. reading that "count" thing i sound like a 2 year old kid. i got u. i wont do that again. i do use ur funda on monday workouts though when i dont get a rep or something

Week 15 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
W15 --->>> 245 lbs
W14 --->>> 240 lbs
W13 --->>> 235 lbs
W12 --->>> 230 lbs
W11 --->>> 225 lbs
W10 --->>> 225 lbs
W9 --->>> 225 lbs
W8 --->>> 220 lbs
W7 --->>> 215 lbs
W6 --->>> 210 lbs
W5 --->>> 205 lbs
W4 --->>> 200 lbs
W3 --->>> 195 lbs
W2 --->>> 190 lbs
W1 --->>> 185 lbs

Flat Bench Press 5 x 5
W15 --->>> 180 lbs
W14 --->>> 175 lbs
W13 --->>> 175 lbs
W12 --->>> 170 lbs
W11 --->>> 165 lbs
W10 --->>> 165 lbs
W9 --->>> n/a
W8 --->>> 160 lbs
W7 --->>> 160 lbs
W6 --->>> 160 lbs
W5 --->>> 160 lbs
W4 --->>> 155 lbs
W3 --->>> 150 lbs
W2 --->>> 145 lbs
W1 --->>> 140 lbs

JS Rows 5 x 5
W15 --->>> 140 lbs
W14 --->>> 135 lbs
W13 --->>> 130 lbs
W12 --->>> 125 lbs
W11 --->>> 120 lbs
W10 --->>> 120 lbs
W9 --->>> n/a
W9 --->>> n/a
W8 --->>> 115 lbs
w7 --->>> 110 lbs
W6 --->>> 105 lbs
W5 --->>> 100 lbs
W4 --->>> 95 lbs
W3 --->>> 145 lbs
W2 --->>> 140 lbs
W1 --->>> 135 lbs

TOTAL POUNDAGE
W15 --->>> 14,125 lbs
W14 --->>> 13,750 lbs
W13 --->>> 13,500 lbs
W12 --->>> 13,125 lbs
W11 --->>> 12,750 lbs
W10 --->>> 12,750 lbs
W9 --->>> n/a
W8 --->>> 12,375 lbs
W7 --->>> 12,125 lbs
W5 --->>> 11,875 lbs
W5 --->>> 11,625 lbs
W4 --->>> 11,250 lbs
W3 --->>> 12,250 lbs
W2 --->>> 11,875 lbs
W1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
W15 --->>> 80 lbs @ 3 sets x 8 reps
W14 --->>> 70 lbs @ 4 sets x 10 reps
W13 --->>> n/a
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 70 lbs @ 3 sets x 12 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> 70 lbs @ 2 sets x 12 reps
W6 --->>> 70 lbs @ 3 sets x 12 reps
W5 --->>> n/a
W4 --->>> 60 lbs @ 4 sets x 15 reps
W3 --->>> 60 lbs @ 4 sets x 12 reps
W2 --->>> 60 lbs @ 4 sets x 10 reps
W1 --->>> 40 lbs @ 5 sets x 15 reps

Leg Raises
W15 --->>> BW @ 2 sets x 15 reps
W14 --->>> BW @ 1 set x 15 reps
W13 --->>> BW @ 2 sets x 12 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> BW @ 1 set x 10 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> BW @ 2 sets x 20 reps
W6 --->>> BW @ 1 set x 25 reps
W5 --->>> n/a
W4 --->>> BW @ 1 set x 20 reps
W3 --->>> BW @ 1 set x 20 reps
W2 --->>> BW @ 1 set x 15 reps
W1 --->>> n/a

Side Bends
W15 --->>> 45 lbs @ 1 set x 20 reps
W14 --->>> 25 lbs @ 1 set x 25 reps
W13 --->>> 25 lbs @ 3 sets x 25 reps
W12 --->>> n/a
W11 --->>> n/a
W10 --->>> 25 lbs @ 1 set x 15 reps
W9 --->>> n/a
W8 --->>> n/a
W7 --->> n/a
W6 --->>> 25 lbs @ 2 sets x 15 reps
W5 --->>> n/a
W4 --->>> 25 lbs @ 2 sets x 15 reps
W3 --->>> 25 lbs @ 2 sets x 12 reps
W2 --->>> 25 lbs @ 2 sets x 12 reps
W1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

tons of food. i got everything in today. all the macros + micros lol...

Overall Impression:

today was a good and a bad session. well hold on: today was a shitty day but today;s workout was great. get me?

squat: i was fucked. i have taken a video of my last set because trust me: i was dead. doing 25 reps with 245 was killer. im so glad i have only 1 more week left. also, i have this strong feeling that the reason why today was shit was because of the friday workout. so my plan is that i will be doing only DE work this friday and i will aim for a new 5RM of 295 lbs the week after. if it doesnt happen its fine: we are all sure my 4RM is 295 so not much to lose. i have taken a video of my last set. i will pm it later. tomorrow evening sometime.

bench: i didnt not complete this in 5 sets. i did 5+5+4+4+4+3. but everything was on my own. form was shitty because i didnt feel like lifting. today hasnt been one of the best days of my life and it greatly affected my workout.

rows: done with the usual good form.

overall: im happy with the workout. i did well. next week im going to try 250, 180 and 145 for squat, bench and rows respectively. the day has been kinda shitty. hopefully tomorrow will be better.

have a good week people

peace

[MEDIA]http://www.youtube.com/watch?v=QL0k_LWLD3Y[/MEDIA]

Interesting, i guess I didnt realize that the ripptoe program had you doing 5x5 of the same wieght. Personally I like the Starr version better for that reason alone. Either way, your building strength and thats good to see anuj, from the vid you look like your getting thicker too, good work.

You were taking very lengthy pauses between reps there, is that intentional?

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

LOL, it's all about the way you program it. I've run this sort of program twice. To tell the truth I got better results from it than the "Starr" version, which I've run several times with small changes.

Although ramping the weights means you top set is a little higher the purpose of it is to mangage the workload not to just get a higher top set. When you crunch the numbers you realize the relative intensity stays very high in either format. This is just a different layout and it manages fatique in a slightly different way by altering the character of the Friday workout and having less overall work on wednesday. You've got a lot of volume at high intensity on Monday to drive progress....but then look at Friday...Anuj has been setting PR's for a significant period of time.

He started out with a 275x1 squat. I'd say that after a little rest (since a little fatigue always builds up) he's gonna have a 1RM of around 330 to 340. 55 to 65 pounds is nothing to sneeze at especially since he will techniquely not be completely done progressing (with program alterations) when he stops.

It's just different ways of programming and there really is no better/worse way for strength. There are all sorts of different things someone could do depending on the workload they could recover from. And in any case any of these programs are fully adjustable by someone who knows what they are doing. You could start off with the "starr" format with ramped sets and when you couldn't progress any more by any means you could go to 5x5 sets accross with a top set on Friday like this routine. Wednesday would be adjusted accordingly. You could go from that to othe adjustments....It's really not an either/or or better/worse thing and it should be viewed as a continuum of progress. But if I had to vote for a format in isolation I'd actually pick this one.

This incidentally is not a Rippetoe program per se. Since it falls under the Texas Method I think credit would have to go to Glen Pendlay. It was mostly from Glen Pendlay quotes that I designed the initial version of my program on this.

I stand corrected ... Pendlay it is then.

I see where your coming from eric, and at this point i'd say its a matter of personal prefrence, but since he is progressing its a moot point. Can't knock it if its workin.

I've done similar programs to this in the past, and gained significant amounts of strength/mass, so I see the merits to it. I guess in my own egotistical way, I like the ramping because I can push much harder on the last set, and I like to see big wieghts on the bar. Keeps me motivated or something like that.

sorry for cluttering up your journal anuj.

No, no I understand what your saying. It's just that if what your really want is strength then progress is the key, right? So if you close your mind to ANYTHING that can continue progress then it's to your detriment (providing it's a healthy choice ). The fact is you could turn around at some point and find the Starr Method doesn't work for you anymore due to where you are at at that point. Then people get stuck into this oh well now I have to do the one other program I've heard of..which is the advanced one, when in fact there are many other ways to program it.

I understand that you prefer doing what you're doing right now and about the last set being heavier. But I wouldn't want someone to come on and think oh, I have to do ramped sets if I want strength. Because that's just not the truth. They both produce equal amounts of strength and they will both work optimally for different people at different times.

And if someone just looks at Friday they'll see they actually have oppurtunity to lift heavier on this setup. Someone can also just do a top set of 5 on Friday, btw, rather than the way Anuj has done it. Or you could switch between top sets of 3 and 5. Or even just an occasional one rep max. That's pretty ego boosting in it's own way.

Not that both methods aren't equally as good, because they are, and not because they are mutually exclusive, becasue they are not. This is a different way of progressing than the setup you're doing but I guarantee they are both very powerful.

That's all I'm really saying. Hell my peronal preference would be to load the bar every single workout forever

Sorry bro, I don't mean to come off like a know it all. People just seem to be very confused about what 5x5 is and isn't. Really it's just 5 sets of 5. It's the programming that makes it work for any particular individual. Even the so-called starr method as WE know it wasn't the only thing starr ever used.