[size=5]CHAPTER 3: Bill Star’s 5x5[/size]
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)
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[size=18][/size]
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
[size=4]WEEK 1[/size]
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
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
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
[size=4]WEEK 2[/size]
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
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
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
… 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.
[size=4]WEEK 3[/size]
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.
[QUOTE=GunnedDownAtrocity;734406]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
[/QUOTE]
yeah, it’s a sh!tload harder. The strongman guys were doing them with 45s. I was using 25s.
nice tip. :o at using a 45lb plate
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.
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)
january 27th - saturday
Squat
125 x 5
155 x 5
185 x 5
215 x 5
250 x 2 + 1 (i know i could have gotten 3, but i was alone and got extremely lighteaded so i played it safe)
185 x8
Bench
100 x 5
120 x 5
145 x 5
170 x 5
200 x 2 + 1 (this sucked. my home bench is ridiculously high and i had plates under my feet. the plate slipped on the concrete and i
suddenly had no footing on rep 2 which was heavy for me to begin with. again i was completely alone so im surprised i got it back up. i
racked it and then did my last rep using a tool box which is awkwardly high, and doesnt let me arch, but at least it stays in place).
145 x 8
Row
65 x 5
80 x 5
100 x 5
115 x 5
135 x 3
100 x 8
Assistance:
i had about 10 minutes to finish assistance work, so i supersetted the dips with curls, 30 second or less break, and then did the skull
crushers with a 20 - 30 second break between sets. this actually made me quit drinking for a while. i woke up hung over, ate, had to lift
within an hour, and im sure the 300 plus milligrams of caffine didnt help, but i felt like i had to puke for a good 3 or 4 hours after this.
3 Sets of Weighted Dips x 5-8 reps + Barbell Curls Superset
dips - 40lb dumbell x 6, 6, 7
bar curls - 65 x 8, 7, 6
3 Sets of Triceps Extensions x 8 reps
65 x 8, 6, 5
all and all a bad workout, but i had adoras cheering competiton in charleston the following day so im really glad i got it done.
[size=4]WEEK 4[/size]
january 30th - tuesday
*matched my 5rm on both squat and bench. next week 5lb pr.
Squat
125 x 5
155 x 5
190 x 5
220 x 5
250 x 5
Bench
100 x 5
125 x 5
150 x 5
175 x 5
200 x 5
Row
70 x 5
85 x 5
100 x 5
120 x 5
135 x 5
Assistance:
2 Sets of Weighted Hypers
130 x 2 sets of 12
4 Sets of Weighted Situps
off GHR … 10 lb plate held behind head
10, 10, 10 … i may try a quarter next workout
hung upside down for several minutes holding quarter part of the time
february 2nd - thursday
Squat
125 x 5
155 x 5
190 x 5
190 x 5
Incline Bench
95 x 5
115 x 5
135 x 5
150 x 5
Deadlift
185 x 5
215 x 5
260 x 5
300 x 5 - PR *felt awesome. im excited about making 5lb prs over the next few weeks.
Assistance:
3 Sets of Weighted Situps
hanging upside down x 9, 7, 5
jiujitsu workouts for this week:
*gonna start logging these so i can be cool like sevenstar but with more street cred.
january 29th - monday
* i stole this from my instructor’s myspace blog because copy and paste is easy. he got into an eddie bravo kick and as such we are working on a lot of half gaurd stuff. we’ve worked on a lot of this stuff before, but whenever he gets a new book his eyes light up and he runs through anything new he sees in it with us.
Start: Inferior half guard position. Opponent has head and arm controll:
Begin by switching the half guard to the lockdown.
Use the Jaws of Life to create space. Make sure you’re pushing toward 2 O’clock.
Gain double underhooks(a low bear hug)
Use the Whip Up to get up on your side.
Sweeps:
-
Primary: Old School
-
Electric Chair Sweep/Submission
a. Electric Chair to Stoner Control
*i worked very briefly with the following
I. Stoner Control to Head & Arm Triangle
II. Stoner Control to Calf Crank.
III. Stoner Control sweep counter to headlock.
IV. Stoner control to backmount
IV Stonger Control to sidemount.
january 31st - wednesday
lots of rolling kneebar work per my request. … different variations … worked sissor take downs as well.
review the half guard work from monday and added the following:
Alternate Sweep Set: Dog Fight Position
Whip Up into the Dog Fight
-
Half/Half - use the low double underhooks to push them over from the Dog Fight.
a. Half/Half Variation - get up on your foot too press in harder and snatch out their support hand
-
Twistback & Plan B Combo
-
Limp Arm
a. Limp Arm to Sidemount
b. Limp Arm to Backmount
timed cardio rounds for AJ as hes got a fight coming up in march.
… also we start boxing next week.
AJ has about 80lbs on me and is a ****ing beast. im a little nervous and excited all at the same time.