My Bill Star 5x5 Journal

Just started the intermediate 5x5 after years of making up my own programs.

Mon 6/18/2007
Squat 135x5
160x5
185x5
205x5
230x5
Bench 145x5
165x5
190x5
215x5
235x5
Row 110x5
130x5
150x5
165x5
185x5(barely got the 5th)
2 sets weighted hypers(45lbs)
4 sets weighted situps(25 lbs)


Wed 6/20/07

Squat
135x5
160x5
185x5
185x5
Incline
135x5
155x5
170x5
190x5
Deads
175x5
200x5
225x5
250x5
3 sets incline situps with medicine ball

The two hardest things about this workout so far are the full squats(I was a wuss squater only going to parallel before) and only working out 3 days a week. My previous routine was 5 days a week, each body part 1 time with lots of compound and isolation exercises.

Now I'm putting my full faith into this routine and I'm going to fight the urge to feel like I'm not working out enough. And here I will put the journey into print for the added accountability.

Well, tommorrow is the big day. My first "long" day on this plan. 27 sets total, which shouldn't be too bad. But as of today my legs are tired, they aren't very sore, just have that worked feeling. That and I'm a little sick, some type of throat or head thing.

Friday 6/22
Squat
135x5
160x5
185x5
205x5
235x3
190x5
Bench
145x5
165x5
190x5
215x5
245x3
225x8(I should have gone down to 190, but I didn't feel like messing with the plates)
Rows
115x5
130x5
150x5
170x5
190x3
150x8

Dips
BW + 45 x10
BW +70 x8
BW +90 x6

Preacher Curls
80/85/85 x8

Push Downs
3 sets of 8

Everything seemed really easy this first week. I may have set my weights a little low, but I'm working on keeping my form as strict as possible. And the weights will begin to ramp up soon.

All in all I really like squatting 3 times a week.

Alright, I think I hear an echo in here. But here's today's workout:
6/25
Squat-5x5
140
163
186
210
233
Bench
145
170
194
218
242
Row
114
133
152
171
190
2 sets of hyers x45lbs
3 sets weighted situps x25 lbs

The squat and bench felt oddly heavy today but all reps went up without struggle, it just felt heavier then normal. I may have made original numbers a little low, but I'm going to stay with this program and use this light period to adjust and rest the body.

Wed 6-27
Squats 4x5
140
165
185
185
Incline 4x5
135
155
175
195
Deads 4x5 (because of my stubby arms I do sumo-deads)
180
205
230
260
3 sets of incline situps with 5kg medicine ball

All in all it was a good day, every is still going up fairly easily. My squats are starting to get deeper each workout.

Ok, i've gotten a little behind in my journal so I'm going to list 4 workouts here:
Friday 6-29
Squat- \
Top set 245x3
Bench
Top set 255x3
Row
Top Set 195x3
+ hypers, weighted dips, preacher curls and pushdowns

Tues 7-3
Squat- Top Set 245x5
Bench- 255x5
Row- 195x5
+ weighted sit ups on incline bench

Thurs 7-5
Squat- 5x 145,170,190,190
Incline- top set 200x5
Dead(sumo)- top set 265x5
+ situps with medicine ball

Sat 7-7
Squat- top set 245x3(actually did 5)
Bench top set 255x3(actually did 7)
Row top set 200x3
+ dips, straight bar curls, close grip

So far I haven't missed a rep, but I feel stronger on the weights just after 3 weeks then I did using my own made up workout. And my knees and legs have adjusted to all the squats.

Here's another post combining 2 workouts:

Mon 7-9
Squat- top set 245x5
Bench- top set 255x5
Row- 200x5

2 sets hypers w 45lbs
3 sets incline situps w 20lbs
Felt strong on all lifts

Wed 7-11
Squat- 196x5
OH Press(switched this for incline as I've read it's a better exercise)- top set 120x5
Dead- top set 270x5
3 sets incline situps 4kg medicine ball(held over my head and thrown to spotter)

Ok, well I re-read the madcow write up and it said that you're supposed to tweak this as you go. So today I upped the intensity.

Squat- top set 3x270
Bench- top set 3x275(then did 300x1 then 310x1<--PR)
Row-3x205
Dips
Preacher curl- 90lbs
Close Grip-205lbs

I know I'm not supposed to do the 1 rep stuff on the program, but 275 went up so easy I figured I might as well try to hit 300. Then that went up easy so I went ahead and tried 310. I'm stoked as I've never done more then 300lbs in my life.

edit-- Friday's top set for squats was 260, not 270

Mon- 7-16
Squat- 5x260
Bench- 5x275
Row-5x205
+ 2 sets hypers and 3 sets weighted (25-30lbs) situps

Felt sluggish but got every rep on every set.

Wed 7-18
Good day, felt strong on all the lifts. My squats seem to be getting deeper as I get more flexible.

Squats- 5x240
Press-5x125
Deads-5x280
3 sets of incline situps-w/ medicine ball

Nice work. You are on a great program. Keep up the good work.

[QUOTE=MISSINGLINK;61078671]Nice work. You are on a great program. Keep up the good work.[/QUOTE]

Hey, thanks for showing up. I knew if I kept posting eventually I'd get at least one other poster to make a comment.

I love this program, it seems to work perfectly for me. And obviously I needed to build strength in the core lifts.

[QUOTE=tomsmither;61089631]Hey, thanks for showing up. I knew if I kept posting eventually I'd get at least one other poster to make a comment.

I love this program, it seems to work perfectly for me. And obviously I needed to build strength in the core lifts.[/QUOTE]

Stay on for as long as you can. When you stall, and you will, reset your lifts with your new prs and start working up again.

Missing, that's the plan.

Here's for today.

Friday 7-20
Squats- 3x265
Bench- 5x280(went the extra 2 reps cause I could)
Row- 3x210
Dips BWx20, 45x11, 45x10
Standing BB Curls- 85x10, 90x7, 90x5
Close Grip Bench- 205x6, 205x5, 205x5

Everything felt good, form on squats slipped a little on my set of 8 to finish, and the last rep of bench(280) was a little sloppy.

On a side note I only got about 5 1/2hrs of sleep last night, which hampered me somewhat. All in all the lifts this week went good, but I didn't feel energetic in gym due some work stress causing lack of quality sleep.

And here's a statement that I should have put at the top of the journal. My goal is not to be super ripped, as I don't want to have the discipline on the diet. I want to slowly shrink my midsection(too fat) but I'm more concerned with strength. I don't know if I'd be considered more of a power lifter in that regard, but I know I'll never be lean enough to be considered a BB'r. I admit, I like my PB, my graham crackers and my flavored goldfish to snack on. I'm flabby by nature, and it would take a seriously strict diet to get even to 12-15% BF, and while I hope to approach that, it's secondary to the following:

My ever changing goals are:
Bench- 5 reps with 315lbs--3 plates!!!!!!!!!!
Squat- 5 reps with 350lbs
Dead- 3 reps with 400lbs

I'm sure they'll change once I get there. My old goal was simply to bench 300, which I've already surpassed.

Last thing for today, thanks for all that the truly knowledgable people contribute to this site. Without their knowledge, and their passing it along, I would still be trying to create my own workout and not reaching my goals. This is a tremendous free resource.

Looks good, especially the bench. Good luck

[QUOTE=vicjg;61777441]Looks good, especially the bench. Good luck[/QUOTE]


Thanks, I'm the classic gym lifter in that for the last 2-3 years of off and on lifting I rarely did squats, and NEVER deads. I could probably lift more, but I'm trying to keep my form as true as I can, at least for me. I'm sure they'll catch up to the bench. It's embarassign to be in the gym benching more then I squat.

Well, today sucked. I think it must have to do with sleep because I'm eating well, and eating enough, but I missed my first rep today.

Squat- 5x265
Bench- 4x280(for some reason I did less then I did on Friday)
Row-5x210
Hypers
Weighted situps-w/ twist

I think I've decided to stay with my current progression and see how Friday and Monday go. I believe today was an aberation, and not a plateau. But if I fail either Friday or Monday on the bench then I'm going to reset.

I really think I could have gotten that 5th rep. I didn't have my music(helps with blocking everything else out) and I didn't get to bed until 11:45 and I got up right at 6am. I'm thinking I need to be in bed by 10:30 to get full rest. Or I'm just really pissed at myself and I'm looking for a reason to say it's not a plateau. We'll find out in the next week.

Ok, now I'm going to delve into the psychology of my lifting a little bit. Warning, I'm often guilty of overanalyzing things.

Two weeks ago I set a 1 rep PR on bench, and today I missed a rep that I know I should have been able to get. And of course all day I've been obsessed with the fact that I missed that 1 rep. This got me to thinking, which of these extremes consume me more. On the one hand the PR was great, 310(110 pounds over my bw) and I wanted to tell everyone I knew. But the failure, when I know I should have been able to get it, drives me nuts. As crazy as it sounds I'd love to go into the gym tonight just to get the 5 reps that I know I can get. And I'll feel this way until I nail it next Monday.

I think for me, failure is worse then success is great. After a success you know that there's more work to be done the next time in the gym. But after a failure all you can do is wait, eat better, and sleep more in hopes that you're in a better position the next time.

Today's a new day and my obsession with my failure is subsiding to a degree. The plan, eat right(eating cleaner and taking in more water), get lots of sleep(8 solid hours last night) and attack the weights when it's time. I'm determined not to reset the bench just yet. I want to rep 300 5 times.

And yes I know it's cliche to worry about bench press numbers. But I'm vain and I'm a small person. At the end of the day that's what drives me. The deads, the squats, the rows even the arms are just necessary evils.

Whether it's this summer, this winter, or a year from now. I will attain that goal.

Ok, so the next workout has arrived. I got to bed at a better hour, 10:30, and nailed the workout today.

Squat- top set 5x215
Military- 5x130
Dead- 5x285
Incline- 5x175
Situps w/ medicine ball

Yes, I added incline because for the first time in my life I got stuck on the bench just after the mid point. I know it says don't f*ck with the routine, but if I'm worse on Friday and Monday then I'll just take it off. I treated incline the same way squats are treated on Wed, light weight even on the top sets. If I nail Friday's and Monday's bench workouts then I'll probably still remove the incline until I get stuck again.

I have a problem leaving things alone, this I know. I think this was a well calculated change, and combined with eating right, and getting more sleep, I should recover just fine. But, we'll find out.

Congratulations on nailing the workout!

I just wanted to check in to say thanks for posting your workouts online. I've been reading them for the past couple of weeks and am enjoying it. I just got back into working out again myself after an extended break, and like you have been working out off and on for many years. I've been working out steady for the past several months and am finally getting back into the groove. I'm planning on starting the Starr Intermediate 5x5 plan in a couple of months (once I complete a 6 week cycle of the 20 rep squat workout), so your info and insight is really helpful. Keep up the good work.

[QUOTE=PtReyesGreg;63204941]Congratulations on nailing the workout!

I just wanted to check in to say thanks for posting your workouts online. I've been reading them for the past couple of weeks and am enjoying it. I just got back into working out again myself after an extended break, and like you have been working out off and on for many years. I've been working out steady for the past several months and am finally getting back into the groove. I'm planning on starting the Starr Intermediate 5x5 plan in a couple of months (once I complete a 6 week cycle of the 20 rep squat workout), so your info and insight is really helpful. Keep up the good work.[/QUOTE]


Glad it helps. It's cheap home therapy for me to write it down in a very public place. You'll love the workout, but just remember the first 4 weeks are supposed to be low intensity/deload. It will feel very easy, but after that first section it really gets brutal.

On to today's workout:

Squats- 3x280(ramped this up 10 lbs extra, it just wasn't challenging enough)

Bench-4x285<--back on the horse, nailed the increase and hopefully that means Monday was an aberation

Row-3x215-I'm still not very strong on these. I haven't missed a rep yet, but it's a real gut check to get through them with decent form.

Dips- BW 20/15/15
Curls- 90x10, 95x7, 95x5
PD's- 7platesx10,10,8

I'm beat up after today's workout. The mandatory increases are really starting to tax my entire body, and it feels great.

Well, this is getting ridiculous, another Monday another failed bench workout. Once again the bench was fewer reps then Friday. This time I made sure to get extra sleep last night just to make sure it wasn't rest that screwing things up.

Squat- 5x285
Bench- 3x285
Row- 5x215

2 sets hyper
3 sets weighted situps with twist

I know I need to reset the bench, but the way that I'm failing is driving me beserk. I just can't figure out why Monday's are so much harder for me.

I had an idea, but I'm sure it's stupid to try. The idea is this, go up Friday to 3x290, but then Monday go to 5x285. My brain tells me not to screw with the program, but a part says that I know I'm strong enough to hit 285x5 already and maybe if I go heavier then that on the Friday workout then the mental aspect of the Monday workout will straighten itself out. I dunno, I'll figure something out by Friday!

Good workout today

Squats 5x225
Military- 5x100, 5x120
Push Press 5x140, 3x155
Deads 6x300(New PR)

I've switched the military up to have the last 2 sets as a push press. This was the first week of that and I evidently misjudged the weight.

A little late in putting up Friday's workout:

Squats: 3x300
Bench: 3x290
Row:3x220--very tough for some reason

Dips bw-25/18/15
Curls-90lbs-supersetted with PD's

Tom, did you start to high on the bench? I noticed that you were struggling a bit.

[QUOTE=MISSINGLINK;66811093]Tom, did you start to high on the bench? I noticed that you were struggling a bit.[/QUOTE]

Actually I don't think I started too high. It's a combination of being not as focused on Mondays(lifting for less reps w same weight as Friday) and simply hitting a plateau. I probably need to reset my bench and rows(got the reps but form sucked) but that's just a tough decision to make.

The wierd part about the bench is that I'm hitting my triples on Friday, but come Monday I'm stuggling, then the next Friday I increase the weight(as if I'd gotten all 5 on Monday) and I still hit the reps. I just can't figure out how to get the right focus on Monday's. And I've tried diet, rest, and even tried running on the weekend.

Now on to today's workout:

Squats- 5x300
Bench- 4x285(trying something different here)
Rows-5x220(form was wack, time to reset this)
Hypers
Weighted situps w twist

With my bench I'm trying to keep increasing my Friday weight, yet on Monday's I'm going back down by 5 lbs. This Friday will be the real test. If I can't get the triple then I'm going to have to reset next week.

If you can't tell, I love this routine. Yes, it's brutal. No, it doesn't specialize on smaller body parts with iso work like I'm used to. But it trains you to hit PR's on the "big core lifts".

Here's today's routine

Squats- 5x240
Military- 5x105, 5x120
Push Press- 5x145, 5x165
Deads- 5x315<<<----------NEW PR

I was feeling pretty strong today so I jumped up 15 lbs on the deads. It was tough, I'm beat up already. But I nailed the 5 reps. First time I've ever lifted that much weight on any exercise.

Friday

Squats 3x305<< new pr
Bench 3x295--failed reseting bench Monday
Rows- 3x205<<<reset and had much better form

Dips BWx30,20,13
Curls 20x65
PD's 17 reps

Well, this weekend I decided that it was time to take a week off. I've been going hard, and heavy, for the last 8 months with zero time off, and this just feels like the right time. I think mentally I need the time off more then physically. But either way, it's time for a small break.