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mike makes crotch juice
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)
Last edited by GunnedDownAtrocity; 01-18-2007 at 09:46 AM.
where's my beer?
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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
where's my beer?
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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
where's my beer?
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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
where's my beer?
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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
where's my beer?
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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
Last edited by GunnedDownAtrocity; 01-22-2007 at 11:23 AM.
where's my beer?
-
february 10th - sunday
Squat
130 x 5
160 x 5
190 x 5
225 x 5
265 x 3
190 x8
Bench
105 x 5
130 x 5
155 x 5
180 x 5
210 x 3
155 x 8
Row
70 x 5
85 x 5
105 x 5
120 x 5
145 x 3
100 x 8
Assistance:
3 Sets of Weighted Dips x 5-8 reps
50lbs - 8, 8, 7
3 sets barbell curls (slow grinding negatives ... pavel style)
65 x 9, 7, 4 + 45 x 6
skull crushers
80 x 5
75 x 8, 8
where's my beer?
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february 10th - sunday morning
boxing
basics
cutting off the corner
keeping to side
enter and jab
focus on narrowing stance and squishing bug ... squared off stance uppercut uppercut ... uppercut jab
reg stance .... jab cross uppercut hook
rolled with my buddy chris briefly before i felt like i wanted to puke and bailed like a sissy. im not made to do **** like this early in the day.
where's my beer?
-
WEEK 6
february 13th - tuesday
*was sicker than **** with a cold so im actually pretty happy with the workout
Squat
130 x 5
165 x 5
200 x 5
230 x 5
265 x 5 - PR (belt)
Bench
105 x 5
130 x 5
160 x 5
185 x 5
210 x 5 - PR
[i]*5th rep was not pretty ... it was all over the place and i had no spot so i was actually a little worried. it went from chest to rack though.
Row
70 x 5
90 x 5
105 x 5
125 x 5
145 x 5
*5th rep kinda cheated ... used a little english.
Assistance:
2 Sets of Weighted Hypers
160 x 12, 10
4 Sets of Weighted Situps
off GHR
12 1/2 lbs held behind head x 4 sets of 10
Last edited by GunnedDownAtrocity; 02-15-2007 at 01:46 PM.
where's my beer?
-
february 15th - thursday
Squat
135 x 5
165 x 5
200 x 5
200 x 5
Incline Bench
100 x 5
120 x 5
140 x 5
160 x 5
Deadlift
195 x 5
235 x 5
275 x 5
315 x 5 - PR
Assistance:
3 Sets of Situps
hanging upside down x 9, 8, 6
where's my beer?
-
february 18th - sunday
Squat
135 x 5
165 x 5
200 x 5
230 x 5
270 x 3
i am now within 5lbs of my 1RM for a tripple
200 x8
Bench
105 x 5
135 x 5
160 x 5
185 x 5
215 x 3
160 x 8
Row
70 x 5
90 x 5
105 x 5
125 x 5
145 x 3
105 x 8
Assistance:
3 Sets of Weighted Dips x 5-8 reps
50lbs - 8, 8, 8
3 sets barbell curls
65 x 10, 8, 6
skull crushers
75 x 8, 8 ,8
hammer curls
30 x 10, 10 , 10
wrist curls
40 x 8 ... wanted to do more but it was time to go get pizza
where's my beer?
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february 19th - monday
jiujitsu
drilled arm bars and some basics with kevin as it was his first day.
the only technique work we really got in was a transition from side mount to reverse scarfold to make it a little easier to get your arm under for a kimura.
did some live drills with kevin.
rolled with aj, bryan, kevin, aj.
where's my beer?
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march 5th
*hit a rough spot in training. missed my 5RM PRs with a tripple on both bench and squat. not being too hard on myself though as its a tough time of year. i had to go and get my 2 year post bone marrow transplant checkup on feb 23rd so i was a bit distracted that week. everything checked out fine and i feel renewed ... like my new year starts a little later than everyone else's. the traveling to baltimore for my checkup and the following week to cleveland for adora's cheering competiton caused me to miss a total of 3 sessions over the past 2 weeks. these are the only 3 sessions i've missed, but everything else aside it wasn't long before i was going to need a reset anyway. im going to go back 2 or 3 weeks and make another run ... ill decide exactly where im going to reset to by tomorrow for sure. my last 3 workouts and a jiujitsu recap below
Last edited by GunnedDownAtrocity; 03-05-2007 at 11:01 AM.
where's my beer?
-
february 20th - tuesday
Squat
135 x 5
170 x 5
205 x 5
240 x 5
270 x 3 - PR (belt)
<i>*missed the 5 but my current 1RM is 275</i>
Bench
110 x 5
135 x 5
165 x 5
190 x 5
215 x 3 - PR
*same as squat but my current 1RM for bench is 235 .. hopefully more bench gains this coming run
Row
70 x 5
90 x 5
110 x 5
130 x 5
145 x 5
Assistance:
2 Sets of Weighted Hypers
160 x 12, 12
4 Sets of Weighted Situps
off GHR
15 lbs held behind head x 4 sets of 10
Last edited by GunnedDownAtrocity; 03-05-2007 at 10:50 AM.
where's my beer?
-
february 27th - thursday
Squat
135 x 5
170 x 5
205 x 5
205 x 5
Incline Bench
100 x 5
125 x 5
145 x 5
165 x 5
Deadlift
200 x 5
240 x 5
280 x 5
320 x 4.5 - PR
* yeah i missed the 5, but it was still a pr
Assistance:
3 Sets of Situps
hanging upside down x 9, 8, 6
where's my beer?
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