vikingsrule92 Posted July 4, 2007 Posted July 4, 2007 Today I started on the Bill Starr 5x5 program so I figured I'd start a log here. The program is here http://www.geocities.com/elitemadcow1/5x5_.../Linear_5x5.htm ATG squats (no belt) [everything here is in lbs.] 72x5 90x5 107x5 125x5 (belt) 145x5 (belt) These are kind of pathetic right now but I'm trying to build form because I keep turning squats into goodmornings when I go to high. I was very happy about the numbers nonetheless. Bench 67x5 85x5 100x5 117x5 135x5 Very happy about these. Went really easy and felt like I could've gone higher but I'm going by Starr's method. Bent Barbell Row 52x5 67x5 80x5 95x5 107x5 The first few sets went really easy then the last set was pretty tough and I had to work for it but got it all so I was satisfied. Decline Crunches BW+45x10 BW+55 3x10 These were really tough but I was very happy. This is one of my best exercises and I'll probably progress quickly on these. Hyperextensions BW+35x10 BW+45x10 Pretty easy and I was satisfied but I thought I could've done a lot more. Quote
dimmers Posted July 4, 2007 Posted July 4, 2007 Great way to build strength and power with those compound movements! if you keep your form and progress steady you'll see gains within a month!!! (don't forget that diet is just as important when doing such a program) keep going! Quote
vikingsrule92 Posted July 4, 2007 Author Posted July 4, 2007 Bending I'm almost embarassed to report this session but I'll do it anyway. I was coming off a week long break and this session was definitely not my best. 1/4" x 5.5" stainless FBBC Prekinked 1/4" x 5.5" hex FBBC PK 5/16" x 7" HRS x 4 1/4" x 7" square FBBC kinked to 30 deg. 1/4" x 5" 1/4" x 5" kinked to 30 deg. (1 FBBC 1 non)(don't know what happened on these) 5/16" x 6" G2 bolt kinked to 90 deg. Chest Crushes - #3 3x5 Levering with the Slammer from FBBC As I said this was a very bad session and I ended early due to immense frustration. I couldn't take down any of the stuff I normally do and hopefully these'll get back to normal in time for acorn's griptogether. Quote
vikingsrule92 Posted July 6, 2007 Author Posted July 6, 2007 ATG Squats (no belt) 72x5 90x5 108x5 108x5 These were really easy but this is how the plan goes so I'll follow it of course. Military Press (each rep from dead stop at collarbone) 55x5 65x5 77x5 87x5 The first few were really easy than the 4th set was pretty tough but I got them all. Deadlifts 165x5 197x5 This was supposed to be 4 sets but I got a sharp pain in the side of my right knee and I couldn't continue (suggestions?) I might try some knee sleeves or something else to warm the joint next time. I've had knee problems for a while now but they went away up until a few days ago. I might try seeing a doctor again. Pullups (each rep from dead hang) BW+10 - 2x10 Really tough Decline Crunches BW+70 - 3x10 (PR!!) These were really tough but I was happy at this big PR. Quote
vikingsrule92 Posted July 6, 2007 Author Posted July 6, 2007 (edited) Grippers Decided to have my first gripper session in a while and it turned out really well, filled with lot's of PRs. Warmups- Tx10 (each hand) RH #1.5x2 (+1 missed by <1/8") (PR!!) #1x19 sec. Penny OC (coin challenge) (PR) #2 Neg held at 1/8" HG250 Neg held at 1/4" IMTUG 5 (index, middle) x10 (PR) IMTUG 5 (pinkie, ring) x2 (PR) LH #1x1 (+1 missed by <1/8") Tx18 sec. penny OC (coin challenge) #1.5 Neg held at 1/4" #1.5 Neg held at 1/4" IMTUG 5 (I+M) x10 (PR) IMTUG 5 (P+R) x1 (PR) Edited July 6, 2007 by vikingsrule92 Quote
dimmers Posted July 6, 2007 Posted July 6, 2007 nice workouts! happy birthday too (just noticed it on the boards at the end of page!) Quote
Alawadhi Posted July 6, 2007 Posted July 6, 2007 (edited) So you were just 14 when you bent the 1/4 sq? That's really great. Keep it up Happy birthday Edited July 6, 2007 by Alawadhi Quote Read about me in my biography. Founder of Middle East and North Africa Grip Sports (MENA grip organization) "I made him an offer he couldn't refuse" ― Marlon Brando “We’re here to put a dent in the universe. Otherwise why else even be here?” ― Steve Jobs
vikingsrule92 Posted July 6, 2007 Author Posted July 6, 2007 nice workouts!happy birthday too (just noticed it on the boards at the end of page!) So you were just 14 when you bent the 1/4 sq? That's really great. Keep it up Happy birthday Thanks a lot guys. Yup I'm 15 today so I was 14 when I bent the square. Quote
dimmers Posted July 6, 2007 Posted July 6, 2007 only 14 when you did the square!!!! man that is strong! i didn't even start lifting weights til i was about 15! way to go Quote
vikingsrule92 Posted July 6, 2007 Author Posted July 6, 2007 only 14 when you did the square!!!! man that is strong! i didn't even start lifting weights til i was about 15!way to go Yeah I started lifting when I was 13 almost 14 and bending a little over a month ago. Man I thought everyone was aware of how young I was Quote
bencrush Posted July 6, 2007 Posted July 6, 2007 Very nice bending at any age! Keep it up and join us on the big list. Quote
vikingsrule92 Posted July 7, 2007 Author Posted July 7, 2007 (edited) Blobs I normally don't do pinch but I sot my 30 and 35 lb. blobs in the mail today from Sean Dockery so I had to try them out. RH Warmup with 25x5 35x3 (+2 negs) 35x5 negs 30x2 (by face) LH Warmup with 25 30x5 35x5 negs 30x1 (by face) Good blob workout I didn't think I would be able to get the 35 on the first try but I did and obviously these are all PRs. Edited July 7, 2007 by vikingsrule92 Quote
vikingsrule92 Posted July 7, 2007 Author Posted July 7, 2007 Bending Everyone told me I had to kill some steel on my birthday (Aaron, Wes, John E.) so I did and had a great workout. It appears I already regained form from my week off and I'm looking forward to some big PRs. 2- 1/4" x 7" (warmups) 70d nail (PR) 1/4" x 5.5" SS to 80 degrees (Man I still couldn't finish this) 1/4" x 5.5" Hex (PR, FINALLY I GOT IT) 1/4" x 6" G8 taken to 10 deg. (PR before I only warped it now I got it much farther) 1/4" x 6" G5 (FBBC) 1/4" x 5.5" G5 (FBBC) 1/4" x 5" G2 (AWD) 1/4" x 6" G5 (MKT) (more than 1 in. off center, lol that was really easy too) Great workout overall and I was very happy to get back in the groove. I look forward to hopefully getting a 5" G5 and some other big PRs very soon Quote
ox3782 Posted July 7, 2007 Posted July 7, 2007 Great Work Derek and Happy birthday!!! Brendan Quote Brendan Dwyer | 6'1" | 204lbs | 7 7/8 inch hand
John Eaton Posted July 7, 2007 Posted July 7, 2007 Great work there Derek Quote with every adversity there is a seed of opportunity My videos
vikingsrule92 Posted July 7, 2007 Author Posted July 7, 2007 Thanks a lot you guys. I also forgot to include I got a 1/4" x 7" + 3/16" square x 7" taped together which was a PR Quote
vikingsrule92 Posted July 8, 2007 Author Posted July 8, 2007 ATG Squats (no belt) 72x5 90x5 107x5 125x5 147x3 107x8 These were really tough without a belt. I probably should've used a belt on the heavy triple because it was ludicrously hard. Bench 67x5 84x5 100x5 117x5 137x3 100x8 These were pretty easy, the triple was kind of tough but other than that I got everything easily. Bent Barbell Rows 52x5 67x5 80x5 92x5 109x3 80x8 These were easy until I got to the triple. That was tough and definiely a challenge. Decline Close Grip Bench Press 125x8 125x8 125x4 (+4 missed) I probably should've gone a bit lighter on these because by the time I got to the 3rd set my triceps were fried and I couldn't get the 5th rep up. Dumbbell Curl (w/ 2" thick DB)(#s are for each arm) 25x8 25x8 25x6 (+2 missed) These were really tough and I cheated a bit toward the end of the 2nd and 3rd sets to get the reps in. Biceps were destroyed by the end. Dips (Bars inward, not parallel) BW+5 x 8 BW+5 x 4 (+2 w/ BW)(2 missed) BW x 4 (4 missed) My triceps were still fried from the DCGBP and my numbers weren't up to what I usually do. Quote
vikingsrule92 Posted July 8, 2007 Author Posted July 8, 2007 Grippers Tx10 (each hand warmups) RH #1.5x2 #1 OC x 21 secs #2 Neg held at 1/4" HG250 Neg held at 1/4" BB Grip Machine 70x2 60x5 IMTUG 5 x 10 (I+M) IMTUG 5 x 1 (P+R) LH #1x2 (PR) T OC x 20 sec. #1.5 Neg held at 1/4" #1.5 Neg held at 1/2" BB Grip Machine 60x3 60x2 IMTUG 5 x 7 (I+M) IMTUG 5 x missed by 1/8" (P+R) Finished with IM extensor bands (green) 2x10 (each hand) and Powerball. Quote
Chrisx9118 Posted July 8, 2007 Posted July 8, 2007 Nice job bro, im sure your strength will go up nicely with that program. Maybe you should add alittle bit of volume on your gripper workouts, just a thought =) Quote
vikingsrule92 Posted July 9, 2007 Author Posted July 9, 2007 Nice job bro, im sure your strength will go up nicely with that program.Maybe you should add alittle bit of volume on your gripper workouts, just a thought =) Thanks for all the comments everybody. what do you mean by volume? High reps? I'm open to suggestions from you experts at this I'm just kind of messing around with grippers at this point. Quote
vikingsrule92 Posted July 9, 2007 Author Posted July 9, 2007 Bending 3-60d nails 1/4" x 7" 1/4" x 6" G5 70d cut to 6" PR 1/4" x 5" G5 to 55 deg. 5/16" x 6" HRS PR 1/4" x 6" G8 taken from 10 deg. to 70 deg. PR 5/16" x 6" G2 PR 70d nail cut to 5.5" to 2.75" (PR but damn this is in such an aqward position I couldn't finish it) 1/4" x 5" Hex to 70 deg. Pretty good day got some PRs I've been working towards for a while. I think I'll probably take down the G8 by acorn's griptogether and maybe the 5" G5, 5" hex, 5.5" SS, and 5.5" 70d. Quote
acorn Posted July 9, 2007 Posted July 9, 2007 Damn fine session there Derek! - Aaron Quote ** Retired **
vikingsrule92 Posted July 10, 2007 Author Posted July 10, 2007 ATG Squats (no belt) 74x5 92x5 111x5 129x5 (belt) 147x5 (belt) These were pretty tough down the stretch, especially the last set where I was dying by the last rep. Bench 69x5 86x5 103x5 121x5 138x5 These were tough and I was kind of expecting to get all the reps in. Probably the easiest exercise today, but that's not saying a lot. Bent Barbell Row 55x5 68x5 82x5 96x5 109x5 By the time I got to 109 my back was pretty much dead and I barely squeezed in all the reps. Decline Situps (I decided I was actually doing situps, not crunches because I have a full ROM) BW+70 - 4x10 (PR) These are moving fast but these were insanely hard, can't wait to get to triple digits. Hyperextensions BW+55 - 2x10 These were really tough but I'm glad I got all the reps in, I wasn't sure what to expect going up this much in weight. Quote
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