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Ok, I've been following the Bill Starr 5x5 for quite some time now. I have also worked in Judo/BJJ off and on, as well as some cardio involving running and kettlebells. Was starting to have trouble progressing, so I switched up to the Madcow Linear version a couple weeks ago.
Height: 5'6"
Weight: 165-170 (willing to go up to about 175)
I'm currently in Afghanistan, and there seems to be a shortage of BJJ schools where I am, so I figured this is a great time focus on lifting heavy.
I don't know my 1-rep maxes, but right now my lifts are looking like this for the past week:
Liftng 3 times a week: Friday, Sunday, Tuesday (just to confuse people)
FRIDAY:
Bench: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 245 x 5
Squat: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 245 x 5
Dumbbell Row: 50 x 5/ 60 x 5/ 70 x 5/ 80 x 5/ 90 x 5 (This was the first week I used dumbbells instead of a barbell. I was rowing 210x5, but my form was becoming atrocious. I am going to use dumbells for Friday and use a barbell on Tuesday at a higher reps than normal. I had to switch this up to focus on my form because I could not do any more weight without risking injury.)
Rope Pulldowns 80 x 10/ 90 x 10/ 100 x 10/ 110 x 6 (I know, I normally do weighted dips, but the gym here doesn't have a dip station. I'm in fucking Afghanistan. This was the second week doing rope pulldowns instead of dips.)
Incline Sit-up: 0lbs x 15/ 25lbs x 12/ 25lbs x 12
Russian Twists: 25lbs x 20/ 25lbs x 20/ 25lbs x 20
SUNDAY
Push Press: 135 x 5/ 135 x 5/ 145 x 5/ 170 x 4 (having trouble here)
Deadlift: 135 x 5/ 225 x 5/ 275 x 5/ 325 x 5
Squat: 135 x 5/ 185 x 5/ 185 x 5/ 185 x 5
Pull-ups: 0 x 5/ 20lbs x 5/ 30lbs x 5/ 40lbs x 5
TUESDAY
Bench: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 255 x 3/ 185 x 8
Squat: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 250 x 3/ 185 x 8
Barbell Row 135 x 10/ 185 x 8/ 185 x 8/ 185 x 6 (Like I said before, I am focusing on form for ahwile before I attempt to go up in weight on the row)
Alternating dumbbell curls: 45 x 20/ 50 x 16/ 55 x 14
Side bends (that's what I call them, ev): 25 x 20/ 25 x 20/ 25 x 20
Incline sit-ups: 0 x 15/ 25 x 10/ 25 x 10
*I keep a 5 lbs discrepancy between my bench x3 on Tuesday and my bench x5 on Friday. So when I bench 255 x3 on Tuesday, when I lift on Friday, I bench 250 x5 as opposed to 255. It just works better for me.
GOALS:
DL- 400
Bench- 300
Squat- 300
Height: 5'6"
Weight: 165-170 (willing to go up to about 175)
I'm currently in Afghanistan, and there seems to be a shortage of BJJ schools where I am, so I figured this is a great time focus on lifting heavy.
I don't know my 1-rep maxes, but right now my lifts are looking like this for the past week:
Liftng 3 times a week: Friday, Sunday, Tuesday (just to confuse people)
FRIDAY:
Bench: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 245 x 5
Squat: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 245 x 5
Dumbbell Row: 50 x 5/ 60 x 5/ 70 x 5/ 80 x 5/ 90 x 5 (This was the first week I used dumbbells instead of a barbell. I was rowing 210x5, but my form was becoming atrocious. I am going to use dumbells for Friday and use a barbell on Tuesday at a higher reps than normal. I had to switch this up to focus on my form because I could not do any more weight without risking injury.)
Rope Pulldowns 80 x 10/ 90 x 10/ 100 x 10/ 110 x 6 (I know, I normally do weighted dips, but the gym here doesn't have a dip station. I'm in fucking Afghanistan. This was the second week doing rope pulldowns instead of dips.)
Incline Sit-up: 0lbs x 15/ 25lbs x 12/ 25lbs x 12
Russian Twists: 25lbs x 20/ 25lbs x 20/ 25lbs x 20
SUNDAY
Push Press: 135 x 5/ 135 x 5/ 145 x 5/ 170 x 4 (having trouble here)
Deadlift: 135 x 5/ 225 x 5/ 275 x 5/ 325 x 5
Squat: 135 x 5/ 185 x 5/ 185 x 5/ 185 x 5
Pull-ups: 0 x 5/ 20lbs x 5/ 30lbs x 5/ 40lbs x 5
TUESDAY
Bench: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 255 x 3/ 185 x 8
Squat: 135 x 5/ 165 x 5/ 185 x 5/ 225 x 5/ 250 x 3/ 185 x 8
Barbell Row 135 x 10/ 185 x 8/ 185 x 8/ 185 x 6 (Like I said before, I am focusing on form for ahwile before I attempt to go up in weight on the row)
Alternating dumbbell curls: 45 x 20/ 50 x 16/ 55 x 14
Side bends (that's what I call them, ev): 25 x 20/ 25 x 20/ 25 x 20
Incline sit-ups: 0 x 15/ 25 x 10/ 25 x 10
*I keep a 5 lbs discrepancy between my bench x3 on Tuesday and my bench x5 on Friday. So when I bench 255 x3 on Tuesday, when I lift on Friday, I bench 250 x5 as opposed to 255. It just works better for me.
GOALS:
DL- 400
Bench- 300
Squat- 300
