Bill Starr's 5x5

[Death-Mobile]

Today was the first day on the program. It went well other than the fact that the first few sets of rows and bench seemed way too light, and also a bit odd only going 5 reps with the light weight. Anyways, I'll adjust as I get more familiar with the routine, plus going light gives me room to advance.

First day went as follows:

5 min run at 7.0mph
5 min run at 7.5mph
2 minutes to cool down and walk

bent over barbell rows: (full 90 degree bend)
65x5/80x5/95x5/110x5/125x5

deep olympic style squats:
95x5/110x5/135x5/150x5/170x5

dumbell bench press:
80x5/90x5/110x5/130x5/150x5

I also did 4 sets of 12 reps of weighted sit-ups and 2 sets of weighted hypers.

I'm so accustomed to feeling such an intense burn in my chest from doing higher reps and also more exercises, so it was wierd to walk away from 5 sets of 5 and not really feel a burn, but I did feel a nice pump. I am excited to see how I feel after the first full week though.

[Death-Mobile]

I was feeling the ache of squats today, but still decided to do some cardio on the day off from lifting.

20 minutes at 7.0mph
10 minutes at 4.0mph

Lots and lots of stretching.

[Death-Mobile]

Day 3:

Run 10 Min. at 7.0mph

Squats:
95x5
110x5
130x5
130x5

Seemed a bit too easy. After Friday I'll see how I feel about the majority of the workouts and the weight, and make adjustments.

Military Press:
70x5
80x5
95x5
105x5

My shoulders felt like they were going to pop out on the heavier weight. Then I leaned my head back and kinda pressed up towards the sky, instead of looking straight ahead. I need to check into proper form...

Deadlift: (man, I love this exercise now)
155x5
185x5
215x5
245x5

3 sets of light weighted sit-ups.

[Death-Mobile]

I took yesterday off, and continued on the program as normal today.
Cardio Warm-up: 10Min at 7.5mph

Squat:
85x5
115x5
135x5
155x5
180x3
130x8

FELT AWSOME

Dumbell Bench Press:
80x5
90x5
110x5
130x5
160x3 (could have done plenty more)
120x8

Standing Barbell Rows
65x5
80x5
95x5
110x5
130x3
95x8

3 sets of bodyweight dips
3x8 curls with 35lb dumbells
3x8 tri pulldowns with rope (100lbs)

[Death-Mobile]

I took Saturday as my normal cheat day. Sunday I took a long run of just under 4 miles in about 35 min.

Today was day one of week 2:

Run 5min at 7.5mph
Run 5min at 8.0mph

Squat:
90x5
110x5
130x5
155x5
175x5 *The last set was pretty hard, but I think I just ran too hard prior.*

Dumbell Bench: (switching to barbell from now on)
80x5
100x5
120x5
130x5
150x5 *Even the 80lb. dumbells are way to easy to do only 5 reps, and I see first hand now why they suck for this program.*

Rows:
65x5
80x5
95x5
110x5
130x5 *I'm going to have to bump up my 5RM as every set was too light, and I also got a wierd sharp pain in my left shoulder blade when I pulled the bar up fully into my chest, I dunno what that was about.*

4 sets of ABS
2 sets of hypers with a 45lb plate held across my chest (FELT AWSOME)


So far the Squats and Deadlifts are the only exercises that I really feel good about, and the 5RM still stands as a good starting point for the program. I have to increase my row weight, and switch over to barbell bench. I still feel uncombfortable only doing 5 reps with chest, as I feel like my chest is starting to look fat, but I'm probably just crazy. ha.

[Death-Mobile]

Wed. of second week-

warm-up
run 10min at 7.0mph

Squat:
95x5
110x5
130x5
130x5

Military Press: (bumped my 5RM to 130)
80x5
95x5
110x5
120x5

Deadlift:
160x5
190x5
225x5
250x5

I also threw in decline bench for some higher reps
180x12
200x10
230x8

3 sets of abs

[MISSINGLINK]

Nice journal and program you are on. I loved the 5x5 when I was on it. I put some serious numbers on my lifts. You will do well on this program.

[Death-Mobile]

Thank you for the added motivation! I wasn't too into it at first, but into the second week, I am feeling STRONG. My back is no longer hurting from a prior injury and I feel good about the numbers and how they are moving along.

[Death-Mobile]

Last day of second week-

warmup- run7.2mph for 10min.

Squat:
95x5
110x5
130x5
155x5
180x3
130x8 -that last set took a lot out of me, but it felt good

Rows:
65x5
80x5
95x5
110x5
130x3 -too easy, i'll have to adjust my 5RM
95x8

Barbell Bench Press:
100x5
120x5
145x5
170x5
200x3
145x8 -it felt better using the barbell rather than dumbells

dumbell curls:
30'sx12
35'sx10
40'sx8

3 sets of bodyweight dips x8

tricep cable pushdowns
130x12
145x10
160x8 -I like the pushdowns because they force you to stabilize your core if you keep good form

[Death-Mobile]

Warm-up: Run 7.5mph for 10min.

Squats:
95x5
115x5
135x5
160x5
180x5

Barbell Rows:
65x5
80x5
100x5
115x5
130x5

Barbell Bench Press:
95x5
115x5
140x5
160x5
185x5

Hypers:
45x12
60x12

ABS:
130x12
130x12
130x12
130x12

I threw in some dumbell curls because my arms felt small heehee
35'sx10
40'sx10
40'sx10

[Death-Mobile]

Wed 4-25
Warm-up: 7.5mph/10min.

Deadlift:
160x5
195x5
225x5
275x5 *felt really strong and thought I could increase my current 5RM

Standing Military Barbell Press:
80x5
95x5
110x5
125x5

Squat:
95x5
115x5
135x5
135x5

*I also decided my chest needed a little more pump to it, so I threw in 3 sets of dumbell press:
70'sx8
80'sx8
85'sx6

3 sets of ABS

[Death-Mobile]

Fri 4-27
Warm-up: 7.5mph/10min.

Standing Barbell Rows:
65x5
80x5
100x5
115x5
135x3
100x8

Squats:
95x5
115x5
135x5
160x5
185x3
135x8

Barbell Bench Press:
95x5
115x5
140x5
160x5
190x3
140x8

Dumbell Curls:
40x8
40x8
40x8

Tricep Pushdowns w/ Rope:
90x12
105x10
120x8

Body Weight Dips:
3 sets of 8

[Death-Mobile]

Mon 4-30 (Day one of week 4)
Warm-up: 7.0mph/10min.

Squats:
95x5
115x5
135x5
155x5
185x5 *pretty hard going ATG on the last two

Standing Barbell Row:
75x5
85x5
105x5
120x5
135x5

Barbell Bench Press:
95x5
120x5
145x5
165x5
195x5 *New 5RM, only because the 2.5lb weights where not to be found

Hypers:
45x12
70x12

4 sets of ABS

[Death-Mobile]

Been too busy to keep posting my workouts, but you can see my progress on my bodyspace. 7 weeks in and seeing amazing results.