CQB Ninja's quest to becoming a killing machine

Discussion in 'Training Logs' started by CQB Ninja, Aug 18, 2010.

  1. CQB Ninja

    CQB Ninja White Belt

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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
     
  2. CQB Ninja

    CQB Ninja White Belt

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    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
     
  3. CQB Ninja

    CQB Ninja White Belt

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    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: Aug 30, 2010
  4. CQB Ninja

    CQB Ninja White Belt

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    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
     
  5. CQB Ninja

    CQB Ninja White Belt

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    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
     
  6. CQB Ninja

    CQB Ninja White Belt

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    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
     
  7. CQB Ninja

    CQB Ninja White Belt

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    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
     
  8. CQB Ninja

    CQB Ninja White Belt

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    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
     
  9. CQB Ninja

    CQB Ninja White Belt

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    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
     
  10. AlphaWolf

    AlphaWolf Orange Belt

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    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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