mike makes crotch juice

[GunnedDownAtrocity]

CHAPTER 3: Bill Star's 5x5

new year new program. took one week off, from december 29th to january 4th, before starting this program. my first workout on the 4th i kinda felt things out and then decided to go for an actual 5 rep max for both my bench and squat on the 7th. program officially starts january 9th with maxs attained on 7th. all squats will be olly style ass to grass.

CURRENT 1RM
squat - 275 (wraps belt)
pull - 345 (belt)
bench - 235 (beer)

CURRENT 5RM (except pull)
squat - 250 belt
pull - 315 x 3 (no belt)
bench - 200 (no beer)

[GunnedDownAtrocity]

january 4th - thursday

Squat
5 115
5 135
5 175
5 200
5 225


Bench
5 95
5 135
5 145
5 170
5 195 (failed on 4th rep. 20 second rest and finished last 2. this is what made me decide to go for 5RM instead of basing program off of 1RM's)

Row
5 65
5 80
5 95
5 110
5 125

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 8

4 Sets of Weighted Situps
10lb plate x 4 sets of 10

[GunnedDownAtrocity]

january 7th - sunday

Squat
5 150
3 175
3 200
3 225
5 250


Bench
5 135
3 160
3 185
5 200


Assistance:

muscle shrug
95 x 12
120 x 10
135 x 8, 8

incline tricep extentions
65 x 8, 8
*did not like these ... they hurt my elbow and i said **** it

bar curl + skull crusher superset
c - 75 x 5, 5, 5, 4 + 1 negative, 3 + 2 negatives
sc - 65 x 6, 6, 6, 6, 6

wrist curls
85 x 10
95 x 3
85 x 3, 6
65 x 8

reverse curls
65 x 6, 3
45 x 4, 8, 10

[GunnedDownAtrocity]

WEEK 1

january 9th - tuesday

Squat
115 x5
145 x 5
175 x 5
200 x 5
235 x 5


Bench
95 x 5
115 x 5
140 x 5
160 x 5
185 x 5

Row
60 x 5
75 x 5
90 x 5
105 x 5
120 x 5

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 8

4 Sets of Weighted Situps
25lb plate x 4 sets of 8

[GunnedDownAtrocity]

january 11th - thursday

Squat
115 x 5
145 x 5
175 x 5
175 x 5


Incline Bench
85 x 5
105 x 5
125 x 5
140 x 5

Deadlift
175 x 5
205 x 5
240 x 5
275 x 5

Assistance:
3 Sets of Weighted Situps
hanging upside down x 7, 6, 5

[GunnedDownAtrocity]

january 13th - saturday

Squat
115 x 5
145 x 5
175 x 5
205 x 5
240 x 3
175 x8


Bench
95 x 5
120 x 5
140 x 5
165 x 5
190 x 3
140 x 8

Row
65 x 5
80 x 5
95 x 5
110 x 5
130*3
95 x 8

Assistance:

3 Sets of Weighted Dips x 5-8 reps
25lb plate x 8, 8
45lb plate x 8

3 Sets of Barbell Curls x 8 reps
70 x 8, 8
65 x 6 + 45 x 2

3 Sets of Triceps Extensions x 8 reps
70 x 8
65 x 8, 7

single leg calf raises + seated calf raises superset
slcr - 180 x 7, 6, 5
scr - 120 x 8, 8, 7

[GunnedDownAtrocity]

WEEK 2

january 16th - tuesday

Squat
120 x 5
150 x 5
180 x 5
210 x 5
245 x 5
*was supposed to be 240, but these things happen



Bench
95 x 5
120 x 5
145 x 5
165 x 5
190 x 5

Row
65 x 5
80 x 5
95 x 5
110 x 5
130 x 5

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 10

4 Sets of Weighted Situps
25lb plate x 4 sets of 10

[GunnedDownAtrocity]

january 19th - thursday

Squat
120 x 5
150 x 5
180 x 5
180 x 5


Incline Bench
90 x 5
110 x 5
125 x 5
145 x 5

Deadlift
175 x 5
210 x 5
250 x 5
280 x 5

Assistance:
muscle shrugs
*3-4 second pause
135 x 8, 8, 8

power shrugs
*i really suck at these
225 x 8, 8

3 Sets of Weighted Situps
hanging upside down x 7, 7, 7

[GunnedDownAtrocity]

january 21st - sunday

Squat
120 x 5
150 x 5
180 x 5
210 x 5
245 x 3
180 x8


Bench
95 x 5
120 x 5
145 x 5
165 x 5
195 x 3
145 x 8

Row
65 x 5
80 x 5
95 x 5
110 x 5
130*3
95 x 8

Assistance:

3 Sets of Weighted Dips x 5-8 reps
40lb dumbell x 8, 8, 5 + 2 after dropping weight

3 Sets of Barbell Curls x 8 reps
65 x 8
70 x 8
65 x 5 + 2

3 Sets of Triceps Extensions x 8 reps
70 x 8
65 x 8, 7

[GunnedDownAtrocity]

... that last workout was ****ing rough after sledding all day. i didnt even take off all my wet clothes to go down stairs ... just the outer layer. i knew if i sat down at all id never get it done.

[GunnedDownAtrocity]

WEEK 3

january 23rd - tuesday

Squat
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5

Bench
100 x 5
125 x 5
145 x 5
170 x 5
195 x 5

Row
65 x 5
80 x 5
100 x 5
115 x 5
130 x 5

Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 10

4 Sets of Weighted Situps
10 lb plate held behind head (this is much much ****ing harder than holding to chest)
10, 10, 8, 7 + 1

hung upside down for several minutes, holding quarter part of the time, and stretched.

[SevenStar]

4 Sets of Weighted Situps
10 lb plate held behind head (this is much much ****ing harder than holding to chest)
10, 10, 8, 7 + 1

yeah, it's a sh!tload harder. The strongman guys were doing them with 45s. I was using 25s.

[stricker]

nice tip. at using a 45lb plate

[GunnedDownAtrocity]

holy christ.

i actually feel the 10s ... i cant even imagine a full plate yet. in my head a quarter doesnt sound like all that big of a jump, but just considering the leverage ive become vaguely familiar with it gives me a hernia.

this is new goal of mine. first quarter then eventually plate.

also ridiculous weighted dips.

[GunnedDownAtrocity]

january 26th - thursday

Squat
125 x 5
150 x 5
185 x 5
185 x 5


Incline Bench
90 x 5
110 x 5
130 x 5
150 x 5 (failed on 4th rep. did one more and failed second. im not liking inclines)

Deadlift
180 x 5
215 x 5
255 x 5
290 x 5 - PR sorta kinda. i've done 315 for 3, but that was my best 5


Assistance:

3 Sets of Weighted Situps
hanging upside down x 5, 5, 7 (less than last thurs ... abs still tore up from tues)