Bill Starr 5x5 noob - Results Report after 4 weeks

[calvus]

First, let me say THANK YOU to all the experts in here. I've been on sherdog for years, but just recently ventured into the "other" forums. S&P is fuckin awesome!

So after doing some research in here, reading through the FAQ several times, etc I decided I wanted to try the Bill Starr 5x5. I don't belong to a gym, but I stay active with BJJ training and ADD-style workouts (ADD = Attention Deficit Disorder). Basically I just did random shit whenever I felt like it (biking, running, basketball, volleyball, surfed, etc...) but nothing consistent. About a month ago, I purchased a bench, squat rack, oly bar & 400lbs of weights on craigslist for $275 & got started.

I'm 38 years old, 6-2 & 204 lbs before starting. I consider myself fairly athletic - especially for my age - I can still dunk a basketball. As far as goals, I just want to get stronger. I'm not sure how difficult that might be since I'm an old fart, but it seems to be working so far. I upped my protein & caloric intake & have gained 7 lbs in the past 5 weeks.

I didn't test for 1-rep maxes, but here are my 5 rep max lifts before starting:
Bench 205
Squat 225 - This is a full squat, ass to ankles
Dynamic Rows - 225
Deadlift 255
SOHP 125

About 2 weeks in I jacked my knee up playing football, so I took a week off legs. Knee was fine a week later & I picked it back up, but the leg increases aren't as much as the upper body.

I just finished the deload week, here is what I was working out with (5 reps) at the end of week 4:

Bench 225 - 20lb increase
Squat 245 - 20 lb increase
Dynamic Rows 225 - no change
Deadlift 265 - 10 lb increase
SOHP 135 - 10 lb increase

I'm very happy with these results and am stoked to start the 3x3 training on Monday. I'll update this in a month.

Thanks again - you guys fucking rock!

 

[Deleted member 87037]

Great job, buddy. Keep up the hard work.

 

[TrainingAdict]

Those were some really good starting numbers. Everything above 2 bills.

 

[calvus]

Thanks for the positive feedback!

I forgot to add that I'm also doing grip training for BJJ. I bough the CoC grippers T & the #1.

5 weeks ago:
- Could almost close #1 with right hand, not with left
- Could plate pinch 3 10lb plates

6/10/2010:
- Closed #1 6 times with right hand, once with left
- Plate pinched 4 10lb plates <--was FIRED UP after this one

 

[callador]

Nice job! Good luck on the 3x3.

 

[TrainingAdict]

Go start a log in the training logs.


Would be fun to see your progress.

 

[Indivdude]

Did you start with your absolute hardest 5 RM? Or did you pick something that was kind of easy in the beginning?

 

[calvus]

Did you start with your absolute hardest 5 RM? Or did you pick something that was kind of easy in the beginning?

When I bought the weight set, I had a buddy come over & I tested my 5 rep max on a Friday, then started the actual workout on Monday. This advice came straight from the Eclipse Gym article.

On bench, for example, I gradually increased the weight, did 5 reps at 205, and then I was only able to do 3 at 215. So I figured 205 was my 5 rep max.

On the full squats, deadlifts & dynamic rows I stopped when my form started suffering instead of going to failure like I did on bench.

So with those initial numbers, my first workout was:

Bench 100x5 120x5 140x5 165x5 195x5
Squat 200x5x5
Rows 200x5x5​

I'm sticking as close as I can to the workout exactly as its written, with the exception being I haven't bought a weighted belt for pullups yet, so I'm doing bodyweight only.

 

[Indivdude]

Oh ok, I was just wondering. Making sure you didn't just go for the absolute hardest 5 Rm. Well glad you like it. I have to admit that is definitely decent starting numbers. A lot of people work their way up to those numbers rather than start with them.

 

[Morganation]

Ive been having great success as well.All I can say is keep up the good work.

 

[scoopj]

First of all, you're welcome. I'm glad I could help.

Second, I too am an old fart. Started seriously about a year ago at age 34 and have had solid gains. You will see significant progress even at your age. And it looks like you know what you're doing. Good luck.