CQB Ninja's quest to becoming a killing machine

CQB Ninja

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Alright so here's my first training log, after lurking here for the past year. I'm going to be doing the Bill Starr 5x5, the one referenced in the FAQ. I'm sure most of you know how it works but heres the template anyway:

Monday
Bench 5x5
Squat 5x5
Dynamic Rows 5x5

Wednesday
Deadlift 5x5
SOHP 4x5
Squats 5x5
Pullups 5x5

Friday
Bench 5x5
Squats 5x5
Dynamic Rows 5x5

I'm going to do a 5min jump rope warm-up before each lifting session then a 5 min cooldown on the cardio bike. And i will be doing some light cardio on off days (Tues, Thurs, Sat. then take sunday completely off). Also I'm going to do abs and neck work on lifting days.

Anyway, here's my stats:

Age: 16
Height: 5'10"
Weight: 185lbs
Lifting Experience: 4-5 years
Martial Arts Experience: Wrestling basics/fundamentals & 1 year of Muay Thai (stopped MT recently until I get a job)

5 Rep Maxes:
Bench: 215 lbs
Deadlift: 235 lbs
Squat: 315 lbs
SOHP: 145 lbs
Dynamic Rows: 165 lbs
And Pullups until failure: 7 reps @ BW

Goals:
Bench: 245lbs
Deadlift: 275lbs
Squat: 345lbs
SOHP: 185lbs
Dynamic Rows: 185lbs
Pullups: 15 reps @ BW

Well thats it for now, I'm starting the program on monday and will have my first lift posted then
 
Alright first day:

Warmed up with 5 min on cardio bike & stretches

Bench

Warm-up
135 x10
135 x10

Work Sets
165 x5
175 x5
185 x5
195 x5
205 x5

Squats

Warm-up
225 x3
225 x3

Work Sets

285 x5x5

Squats sucked, last set my legs were shaking on the way up

Dynamic Rows

No warm-up

Work Sets

135 x5x5

Abs

Decline Situps 2x15 @ BW + 25 lbs
Decline Russian Twists 2x15/side @ BW +25 lbs

Pretty good start I think, excited to go back wednesday
 
Today's lift:

Stretched
Warmed up with 5 min run on treadmill

OHP

Warm-up
95 x5

Work Sets
130 x4x5

Deadlift

Warm-up
135 x5

Work Sets
215 x5x5

Pullups

No Warm-up

Work Sets
BW x5x5

Squats

No warm-up

Work Sets
245 x5x5

Abs
Side Bends 4x10/side @ BW+25 lbs
Leg Raises 4x10 @ BW
 
Last edited:
Yesterdays lift, forgot to log it.

Bench

Warm-up
135 x10

Work Sets
195 x5x5

Squat

Warm-up
225 x5

Work Sets
275 x5
285 x5
290 x5
295 x5
300 x5

Dynamic Rows
No warm up

125 x5
135 x5
145 x5
155 x5
165 x5

Didn't have time for abs, going to do them on my off day
 
Week 2, Monday

Stretch, half mile on treadmill @ 6mph

Bench

Warm-up
135 x10

Work Sets
170x5
180x5
190x5
200x5
210x5

Squats

Warm-up
225 x3
275 x3

Work Sets
290x5x5

Dynamic Rows

No warm-up

155x5x5

Abs

Swiss balls situps 4x25 @ BW
 
Today:

Stretched, half mile on treadmill @ 6-8 mph

OHP

Warm-up
95 x5

Work Sets
135 x4x5

Deadlift

Warm-up
135 x5

Work Sets
215 x5x5 <-- didn't increase weight from last week, didn't feel comfortable, and working on form a little bit

Pullups

BW x5x5

Squats

Warm-up
225 x3

Work Sets
255 x5x5

Abs

5 min circuit of crunches, toe touches, leg raises, scissors, etc
1 min of plank
 
End of second week!

Stretched, half mile on treadmill @ 7 mph

Bench

Warm-up
135 x10

Work Sets
200 x5x5

Squats

Warm-up
225 x3

Work Sets
265 x5
275 x5
285 x5
295 x5
305 x5

Dynamic Rows
No Warm-up

135 x5
145 x5
155 x5
165 x5
175 x5

Abs
Side Bends 3x10/side @ BW + 25lbs
Rollouts from knees 2x8,15 @ BW
 
Today:

Stretch, 4 min half mile on treadmill

Bench

Warm-up
135 x10

Work Sets
175 x5
185 x5
195 x5
205 x5
215 x5

Squats

Warm-up
225 x5
275 x5

Work Sets
295 x5x5

Dynamic Rows
No Warm-up

165 x5x5

Abs
Medball Situps 4x10,12,15,20
 
Stretched, few min of jump rope to warm up

OHP

Warm-up
95x5

Work Sets
140 x4x5

Deadlift

Warm-up
135 x5
185 x5

Work Sets
215 x5x5

Pullups

No warm-up

BW x5x5

Squats

Warm-up
22x3

Work sets
265 x5x5

Abs
Circuit of random exercizes
Held plank for 1 min
 
End of third week:

Was short on time

Bench

warm-up
135x10

work sets
205 x5x5

Dynamic Rows

work sets
140 x5
150x5
160x5
170x5
180x5

Squats

warm-up
225 x3

work sets
270x5
280x5
290x5
300x5
310x5

Abs
Side bends 3x10/side BW +25 lbs
Ab wheel rollouts 2x15 BW
 
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