PDA

View Full Version : Marius' 5x5 training log


Marius
05-18-2009, 11:24 AM
Hi guys. I decided to make this training log just to track my progression and get some advices from knowledgeable members. This will also help me stay motivated. I am following the Bill Starr's 5x5 routine and i am starting my 3rd week today

I'm 5'7", 149lbs, BF% under 10 (dont know the exact number).

5 rep maxes:

Squat: 220
Deadlift: 250
Bench: 150
Bent rows: 150
Overhead press: 85

Im not planning on following a diet right now. Just making sure to get between 2700-3000 calories a day. I will also try to eat eggs, milk, yogourt, cheese, meat, etc. I just wont follow a fixed plan. Im not worrying to gain fat because i can barely increase my weight by 1 pound. I have a very fast metabolism and following a diet right now will just feel like a pain in the ass.

Marius
05-18-2009, 10:59 PM
Week 3, Monday (1st workout of week)

SQUAT:

bar x 10
110lbs x 5
135lbs x 5
160lbs x 5
190lbs x 5
215lbs x 5 (that was a killer but i managed to go low and keep a good form)


BENCH PRESS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
145lbs x 5 (those were a bit hard because i unracked it akwardly and wasnt well setup. It should be better on the next bench press day)


BENT ROWS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
145lbs x 5 (finally felt it working. Usually i just go through this exercise without feeling much of a burn.)


Assistance work:

My gym was closing just as soon as i finished doing my final set of bent rows. I had to bike home to do my assistance work. I did 4 sets (10, 15, 15, 15) of crunches with a 25lbs plate behind the head. I skipped the hypers because i couldnt find a way to do it at home

It was a good workout overall. Everything went fine and it didnt feel too long. I managed to cut down on the rest time and it took me about an hour and 15 minutes.

neverfinished
05-19-2009, 03:10 AM
nice strength for your size ive been interested in this routine for a while now ill make sure to check up on this log

Marius
05-20-2009, 02:59 PM
nice strength for your size ive been interested in this routine for a while now ill make sure to check up on this log

Thanks man

Marius
05-20-2009, 03:00 PM
Week 3, 2nd workout
SQUAT:

bar x 10
105lbs x 5
135lbs x 5
160lbs x 5
160lbs x 5 (everything was easy like it was supposed to be)


OVER HEAD PRESS:

bar x 10
50lbs x 5
60lbs x 5
75lbs x 5
85lbs x 5 (i was supposed to do 83lbs x 5 but i rounded it up. So i ended up doing the same weight that i will use next week which is my PR)

DEADLIFTS:

115 x 6 (warmup)
150lbs x 5 (working set)
185lbs x 5
215lbs x 5
245lbs x 5 (did it pretty easily but i need to work on pulling with my hips and legs because everytime i deadlift i feel it in my lower back mostly. My back wasnt rounded though and i had a good form)

Assistance: 3x15 crunches with a 25lbs plate behind my head.

So yeah overall it was a good workout. Im glad to see i didnt struggle much on over head press and deadlifts even though i am getting close to making PRs. Any advice on deadlifts though? Is it really bad if i feel it in my lower back?

Marius
05-22-2009, 03:38 PM
Week 3, Friday (last workout of week)
SQUAT:

bar x 10
105lbs x 5
135lbs x 5
160lbs x 5
190lbs x 5
220lbs x 3 (wasn't easy but it wasn't that hard either)
160lbs x 8

BENCH PRESS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
150lbs x 3 (handled it easily)
110lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
150lbs x 3 (struggled alot with those. I might have had a bad technique when i checked my 5 rep max for this exercise)
110lbs x 8

Assistance work: 3x8 dips (with a 20lbs dumbell between my feet) , 3x8 alternate hammer curl with 40lbs dumbells , 3x8 60lbs triceps pulldown with a rope

Good workout overall. I cant wait to be in week 5 and try to set PRs.

Marius
05-25-2009, 05:19 PM
Week 4, Monday (1st workout of week)

SQUAT:

bar x 10
110lbs x 5
140lbs x 5
165lbs x 5
195lbs x 5
220lbs x 5 (wow this was extremly hard for some reason. I felt light headed after those. lol)


BENCH PRESS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
150lbs x 5 (those were OK. Not too hard. I managed to do the negatives slowly and keep a good pace until my last rep when my wrist bent backwards a lil bit.)


BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
150lbs x 5 (that was easy compared to what i excpected. I thought i would maybe stall because i struggled to do 150lbs x 3 last workout but it was actually not too hard)

Assistance Work: 4x15 crunches with 25lbs plate behind my head and 2x12 hypers bodyweight + 25lbs. I felt a crazy pump in my lower back after those.

Marius
05-27-2009, 04:28 PM
Week 4, 2nd workout
SQUAT:

bar x 10
110lbs x 5
140lbs x 5
165lbs x 5
165lbs x 5 (it felt like 185 on my back but i still did it pretty easily)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
85lbs x 5 (not too hard. Since my smallest weight increment is 5lbs i will have to do 90lbs x 5 next week)

DEADLIFTS:

135 for reps (warmup)
155lbs x 5 (working set)
190lbs x 5
220lbs x 5
250lbs x 5 ( i tried pushing with my heels and it helped. I finally felt it working my quads a lil bit. The weight didnt seem too heavy)

Assistance work: 3x15 hanging leg raises. Felt like doing a variation for my abs work.

So today workout went on pretty well except the fact that i had about a 30 minute break between my over head press and dealifts because my friends kept talking to me about the NBA playoffs games. The funniest moment was when the janitor of the gym asked me: "you're looking to get a bigger back and stronger traps?". I answered yes (actually im trying to get bigger everwhere and not only my back) and he replied: "I knew it because everytime you come i see you doing this." And he pointed toward the squat rack. I didnt felt like explaining him that the squat isnt an exercise to work your traps and that there is better exercises for the back (even though squats work your lower back too).

Smack
05-27-2009, 04:47 PM
Micro plates are always handy for overhead presses particularly.

Jay
05-27-2009, 07:10 PM
Solid routine you have there, keep at it :)

Marius
05-29-2009, 10:24 PM
Thanks Jay. And Smack do you know of any store where i could buy those micro plates? anywhere other than online. Do they have those in stores like Home Depot, Walmart, Canadian tire?

Marius
05-29-2009, 10:25 PM
Week 4, Friday (last workout of week)
SQUAT:

bar x 10
110lbs x 5
140lbs x 5
165lbs x 5
195lbs x 5
225lbs x 3 (i killed it. lol. I still had alot of energy left in me after those. Was very happy to finally squat 2plates. That was a PR)
165lbs x 8

BENCH PRESS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
155lbs x 3 (those were easy. I did 155x4 before so its not a PR )
115lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
130lbs x 5
155lbs x 3 (those were a bit hard but i could of got 2-3 more reps)
115lbs x 5 (i know i was supposed to do 115lbs x 8 but i forgot it and remembered only after i deloaded the bar. i could of done those 3 more reps easily though)

Assistance work: i did dips 25lbs x 6, 25lbs x 5 and 25lbs x 5. It was akward holding the dumbell between my feet so i sometimes had to readjust it in-between reps. I haven't done any curls or triceps extension yet but i will do some at home.

ehopkins932
05-30-2009, 09:11 AM
Thanks Jay. And Smack do you know of any store where i could buy those micro plates? anywhere other than online. Do they have those in stores like Home Depot, Walmart, Canadian tire?

you could buy chains and measure them out in 8 1lb sections if you really wanted to. Most food scales go up to 1lb so you could get it exactly. I just round up if its over 3, down if its under.

Marius
05-30-2009, 09:32 AM
you could buy chains and measure them out in 8 1lb sections if you really wanted to. Most food scales go up to 1lb so you could get it exactly. I just round up if its over 3, down if its under.

Hey thanks for the idea man. I will try to buy some chains and bring them to the gym

Smack
05-30-2009, 08:19 PM
Thanks Jay. And Smack do you know of any store where i could buy those micro plates? anywhere other than online. Do they have those in stores like Home Depot, Walmart, Canadian tire?

Well I'm in a different country and we don't have those shops here so I have no idea whether they sell them or not.

The chains are an excellent idea, though.

Marius
06-01-2009, 02:41 PM
Well I'm in a different country and we don't have those shops here so I have no idea whether they sell them or not.

The chains are an excellent idea, though.

Ok man. Thanks anyway

Marius
06-01-2009, 02:42 PM
Week 5, Monday (1st workout of week)

SQUAT:

bar x 10
115lbs x 5
140lbs x 5
170lbs x 5
195lbs x 5
225lbs x 5 "PR" (i was surprised of how easy it was. I just struggled on the 3rd rep but the rest was fine)


BENCH PRESS:

bar x 10
80lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5 (It was OK. The last rep was a bit hard though. I wont consider it as a PR because i did the same weight before starting the program but it was with really bad form and i didnt go as low as today.)


BENT ROWS:

bar x 10
80lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5 "PR" (It was hard. I had to use the momentum to bring the way back up)

Assistance Work: The incline bench was taken so i couldnt do the declined situps. So i just did 2x15 crunches with 25lbs and 2x15 hanging leg raises. I also did 2x13 hypers with a 25lbs plate.

Smack
06-01-2009, 05:06 PM
155lbs x 5 (It was OK. The last rep was a bit hard though. I wont consider it as a PR because i did the same weight before starting the program but it was with really bad form and i didnt go as low as today.)


Well then it is a PR, even if not a massive PR. Still, continually setting PRs is good for motivation.

Marius
06-03-2009, 10:26 PM
Well then it is a PR, even if not a massive PR. Still, continually setting PRs is good for motivation.

Thats true. I also finally got some chains but it was only after today's workout

Marius
06-03-2009, 10:28 PM
Week 5, 2nd workout

SQUAT:

bar x 10
115lbs x 5
140lbs x 5
170lbs x 5
170lbs x 5 (it was easy but my knees were hurting today)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
90lbs x 5 "PR" (like i said before i only got my chains after today's workout. So i had to round up to 90lbs. It was pretty hard especially on the last rep where i got it up but it took like 4-5 seconds. Still a good progress)

DEADLIFTS:

135 for reps (warmup)
160lbs x 5 (working set)
190lbs x 5
225lbs x 5
255lbs x 5 "PR" (didnt feel that much of a pump in the lower back this time. Probably because i finally started to push with my legs)

Assistance work: I didnt do any assistance today because some friends called me to go play some basketball and once i was done i didnt felt like doing situps

Marius
06-05-2009, 11:18 PM
Week 5, Friday (last workout of week)

SQUAT:

bar x 10
115lbs x 5
140lbs x 5
170lbs x 5
195lbs x 5
230lbs x 3 "PR" (Surprisingly easy. I am really happy with how easy it gets to set PR on squats)
170lbs x 8

BENCH PRESS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
160lbs x 3 "PR" (I decided to go for 160lbs instead of 157.6lbs and i think it was a good choice since i didnt struggle at all with those. )
115lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
160lbs x 3 "PR" (those were hard. I needed to use alot of momentum once again to get the weight up. Probably the exercise that i hate the most)
115lbs x8

Assistance work: 3x5 dips with 30lbs dumbell between my feet. 3x8 hammer curl with 40's dumbells and 3x8 50lbs triceps pulldowns

Good workout overall.

Marius
06-08-2009, 03:10 PM
Week 6, Monday (1st workout of week)

SQUAT:

bar x 10
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
230lbs x 5 "PR" (That was pretty hard. I struggled on almost every rep but still kept good form and went low.)


BENCH PRESS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5 "PR" (Not too hard. I concentrated on breathing in and out and it helped tremendously. I should be able to add weight pretty easily next time)


BENT ROWS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5 "PR" (Extremly hard. Adding weight to this one seems so hard. My form broke down on the last rep too)



Assistance: 1x10 decline crunches with 25lbs. I then increased the weight to 30lbs and did 3x12. 2x12 hyper with 35lbs.

Krol
06-08-2009, 08:14 PM
Nice PRs dude.

vsvs
06-08-2009, 09:45 PM
cool routine, it looks hella fun.

Marius
06-11-2009, 08:42 AM
Thanks Krol. And yeah vsvs its fun only if you like squatting alot.

Marius
06-11-2009, 08:43 AM
Week 6, 2nd workout
SQUAT:

bar x 10
115lbs x 5
145lbs x 5
175lbs x 5
175lbs x 5 (everything was easy. Took me about 7-8 minutes to finish all the sets including the breaks)


OVER HEAD PRESS:

bar x 10
55lbs x 5
65lbs x 5
75lbs x 5
90lbs x 5 (i decided to use the same weight as last week. It was easier this time and i should be able to increase by 2.5lbs the next week)

DEADLIFTS:

135 for reps (warmup)
165lbs x 5 (working set)
200lbs x 5
230lbs x 5
265lbs x 5 "PR" (I decided to try 265 instead of 260 and i made the right choice. I did it pretty easily. Setting PRs in deadlifts and squats seems prety easy so far)

Assistance work: No assistance work today. My abs were still sore from monday. That was the 1st time i tried decline situps and i felt it burning.

Marius
06-15-2009, 08:46 AM
Here's my last workout i forgot to post.

Week 6, Friday (last workout of week)
SQUAT:

bar x 10
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
240lbs x 3 "PR" (Was kinda tuff on the last rep but i still got some PRs left in me before i stall)
175lbs x 8

BENCH PRESS:

bar x 10
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
165lbs x 3 "PR" (I was supposed to do 162 but i felt pretty confident and aimed higher. I didnt struggle at all with that. Depending on monday i might go for 170lbs next friday)
120lbs x 8

BENT ROWS:

bar x 10
75lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
160lbs x 3 (I decided to keep the same weight as last week on this exercise because my form was breaking down too much)


Assistance work: 3x5 dips with 30lbs dumbell between my feet. 1x8 barbell curls with 65lbs, 2x8 barbell curls with 70lbs. 3x8 60lbs triceps pushdowns

Good workout overall. Really happy with the progress in squats and bench press.

ehopkins932
06-17-2009, 06:35 PM
Good job bro your progressing nicely...lol we use a lot of the same weight for exercise. Your knees bothering you from squats? Im in the 11-12th week (lost count) and they are starting to give me trouble.

The families cat
04-20-2010, 05:31 PM
I've decided to swap to low bar squat position as opposed to formerly using high bar and narrower stance and due to having to drop alot of weight because it hurts really bad I'm doing bill starrs 5x5 aiming to keep doing it til im squattin 3 plates, benchin 2 plates and deadliftin 4.


I read yor log and saw the awesome progress you've made have you gained any bodyweight or more specifically any size on your arms?