Justin_A's Log of big gaines.

[Justin_A]

Height: 5ft'9
weight: 245lbs

Current PR's

Bench 240x1
Squat 325x3
Deadlift 405x1

My goals are simply to be as strong as possible and later to cut my fat way down. For the next 8 weeks i will be doing the Bill Star 5x5. Any tips or advice is always appreciated. I am a very large guy with a very wide frame. I do not gain weight very fast and can lose up to 30lbs in three months, ive done it before. Ive been back to the gym for about a month now doing curl monkey routines until i found the S&P on sherdog.

one rep max calculator Predicting One-rep Max

DAY1 MAR 31/08

BENCH

150lbsx5
160lbsx5
170lbsx5
180lbsx5 5 min rest here
190lbsx5

SQUAT

Warmup 3x 100lbs
warmup 3 x 100lbs

240lbsx5 5min
240lbsx5 5min
240lbsx5 5min
240lbsx5 5min
240lbsx5 5min


DYNAMIC ROWS

200x5 5 min
200x5 5 min
200x5 5 min
200x5 5 min
200x5 5 min

Very hard workout day but felt awesome doing it, felt like im om my way to acomplishing real goals. I have never felt this good about weight training.

 

[Justin_A]

DAY 2 apr 2/08

DEADLIFT
5x240 4mins rest
5x240 4 mins rest
5x240 (Grip too tired to hold bar) 4 mins rest
5x220 4mins rest
5x 220 4 mins rest

SQUAT

5x190 3mins rest
5x190 3mins rest
5x190 3mins rest
5x190 3mins rest
5x190 3 mins rest

STANDING MILITARY PRESS

5x 155 3mins rest
5x155 3mins rest
5x155 3 mins rest
5x155 3 mins rest
4.5x155 (thought i had hit 5 and let weight come down to rack, buddy told me i only hit 4, tried for 5 and got half way, i think i could have done a full set here without the interuption)

PULLUPS

2xbody+1 negative
2xbody+ 1 negative
GYM CLOSED so couldnt finish sets.

I felt so goddamned tired today. Worked out hard and left feeling exhausted so a good day.

 

[Justin_A]

Day 3/ apr 4/09

BENCH

195x5
195sx5
195sx5
195sx5 5 min rest here
195bsx5

SQUAT

Warmup 3x 100lbs
warmup 3 x 100lbs

155x5 5min
175lbsx5 2min
190lbsx5 2min
215lbsx5 2min
240lbsx5 5min


DYNAMIC ROWS

200x5 5 min
200x5 5 min
200x5 5 min
200x5 5 min
200x5 5 min

 

[Justin_A]

Day 4 apr 7/08
BENCH

150lbsx5
160lbsx5
170lbsx5
180lbsx5 5 min rest here
195lbsx5

SQUAT

Warmup 3x 100lbs
warmup 3 x 100lbs

255lbsx5 5min
255lbsx5 5min
255lbsx5 5min
255lbsx5 5min
255lbsx5 5min


DYNAMIC ROWS

205x5 5 min
205x5 5 min
205x5 5 min
205x5 5 min
205x5 5 min

 

[Justin_A]

Tuesday. first rugby practice today. Ran 3 laps around feild. ran 25 mins of uphill suicides.

Did suicides with a 250 guy on my back uphill. twice, once in piggyback and once in firmans carry. then various running drill with the ball. 25 mins of scromage play.

 

[Oblivian]

I'm confused. Why does your post count still say "0"?

 

[Justin_A]

day 5 apr 9/08

DEADLIFT went down here to allow my grip to catch up.
5x225 4mins rest
5x225 4 mins rest
5x225 4 mins rest
5x225 mins rest
5x 225 mins rest

SQUAT

5x200 rest
5x200 rest
5x200 rest
5x200 rest
5x200mins rest

STANDING MILITARY PRESS

5x 160 5 mins
5x1503mins rest
5x165 5 mins rest
5x155 3 mins rest


PULLUPS

2xbody+3negative
2xbody+ 3negative
1xbody +4 negatives
1xbody +4negatives
1xbody+4negatives

 

[Justin_A]

I'm confused. Why does your post count still say "0"?

i beleive logs do not count for posts.

 

[Justin_A]

fri apr 11/08

No workout today. groin has been beyond painfukll so im taking time to let it heal. will be back monday to try again and will begin stretching my groin alot.

 

[Justin_A]

groin pain help!!!!!


Best way to treat it? also stretching routines to help with future strain. The squats are whats causing it and i do not want to have to keep taking breaks away from my new favorite routine.

 

[Justin_A]

apr 15/08

Had a great gym day today, felt great after resting my groin.

BENCH

160x5
170x5
180x5
190x5
200x5

SQUATS

narrowed my stance a little more this week and it didnt hurt my groin. I beleive my pain was from being over stanced and therefore pulling with my groin too much.

265x5
265x5
265x5
265x5
265x5

5 mins rest between sets.

Dynamic Rows

210 x 5
210x5
210x5
210x5
210x5

Felt really good about going up in weight this week, making gains already and its week 2

 

[Justin_A]

apr 16/08

weighed in at 242 today, plus i put on a pair of shorts that absolutely didnt fit in mif february for vacation, and wore them yesterday. they fit comfortably. Ive been losin belly fat which im happy about and getting alot stronger.
DEADLIFTS

275x5 5mins
275x5 5mins
275x5 5mins
275x5 5mins
275x5 5mins

Squats

155x5
180x5
210x5
235x5 5 mins
265x5 5 mins

Standing Overhead press

160x5 5mins (no leg cheating at all)
160x5 5mins (same)
160x5 5mins (same)
160x5 5mins (same)

pullups

gravitron

-35x5
-35x5
-35x5
-35x4
-35x4

Really worked on deadlift form and made a great big jump in weight.

 

[Justin_A]

april 21/08

Well after a great weekend at 83 and drinking way to much, back to getting in shape.

bench

135x5 5mins
150x5 5mins
170x5 5mins
190x5 5mins
210x4 Failed on fith rep. 5mins

squat

275x5 5mins
275x5 5mins
275x5 5mins
275x5 5mins
275x5 5mins

Dynamic rows

225x5 5mins (put too much on and didnt realise it)
215x5 5mins
215x5 5mins
215x5 5mins
215x5 5mins

Making gains that im very happy about.

 

[Justin_A]

apr 23/08

deadlift

285x5 5mins
285x5 5mins
285x5 5mins
285x5 5mins
285x5 5mins

squats

150x5 no rest
180x5
200x5
225x5
255x5 5mins
275 x 5 5mins

SOHP very strict no bumpin at all

165x5 5mins
165x5 5mins
165x5 5mins
165x5 5mins
165x5 5mins

no pull ups shoulder was very sore after sohp.

 

[Justin_A]

bench

125x5
145x5
165x5
190x5
210x5

squat

285x5
285x5
285x5
285x5
285x5

dynamic rows

220x5
220x5
220x5
220x5
220x5

Feeling very strong today, i have never done this much weight on any of these before and feel good.

 

[Gavin LeFever]

awesome bs5x5 log.

how is the groin? rippetoe says that you should be using those groin muscles during the squat aka the wider stance because you are training more muscles, and more muscles in the lift means more strength.

obviously, if you are hurt, you need to heal, but you want to make sure not to neglect those muscles because that is how those groin injuries happen--not from using them but from not training them to be used, than using them when they are weak.

the narrow stance should work until you are back in business, but you want to let your groin muscles catch up to the rest of you, as they are now the weak link in your chain.

are you going deep enough on squats, btw? always good to be sure.

as for DLs, i read you had issues with grip. have you tried mixed grip on the working sets?

 

[Justin_A]

awesome bs5x5 log.

how is the groin? rippetoe says that you should be using those groin muscles during the squat aka the wider stance because you are training more muscles, and more muscles in the lift means more strength.

obviously, if you are hurt, you need to heal, but you want to make sure not to neglect those muscles because that is how those groin injuries happen--not from using them but from not training them to be used, than using them when they are weak.

the narrow stance should work until you are back in business, but you want to let your groin muscles catch up to the rest of you, as they are now the weak link in your chain.

are you going deep enough on squats, btw? always good to be sure.

as for DLs, i read you had issues with grip. have you tried mixed grip on the working sets?

thanks for the comments, and yeah i have switched to the one ove and one under grip and thats what hepled me jump my wieght so much on the deadlifts plus having proper form now. the thing with the stance is that when i stand wide it really really hurts, im mean like terrible groin pain, but i stand about shoulder apart now and my form has actualy improved as a result.

I have been doing this BS5x5 with a friend and we make sure we goto at least paralelle and always try for deeper. its helps having someone telling you to sit your ass down farther. I have made reall serious strenght gains doing this routine and have been trying to get some of my curl monkey bbuddies to try it. I show them my squat now and a few have switched over.

This forum has been great tool for my strenght develpment and i look forward to bigger gains.

 

[Gavin LeFever]

That's what we're here for, changing the world one curl monkey at a time.

Shoulder-width is where you should be in your stance. I was thinking you went from shoulder-width into a hip-width stance which cuts out the groin's work but also makes a lot of guys squat high due to lack of flexibility and body mechanics.


The real thing I want to commend you for is sticking to the routine and look how far it has gotten you. so many guys want to check their progress by maxing out or fiddling around, but they should check their progress by just following the same routine. Also, a lot of folks want to add lifts or change this and that, but again, look how far you are by sticking 100% to the plan.

Shake and bake.

 

[Justin_A]

my friend today did 180x5 for his last bench. when we started 4 weeks ago his one rep max was 180 fresh. we are both seeing more results in 4 weeks of every other day then ever before. Im alos losing some body fat which i like my gut is declining and im looking alot better in just 4 weks. 5x5 owns.

 

[Justin_A]

new PR day today at everything i did, feel fucking awesome.

Benched 240 once today very clean. I have never benched this much ever in my life.

Also squatted 315x3 today solid form. another PR.

dynamiced rowed 240x3 today. PR

SOHP 185x3 pr.