[immovablestone]

So I'm on a bill star 5 x 5, squat centered program. Why? Well lets just say during my 10 year run there was a point where I could bench 405 and only squat like 225-250, get the picture? Currently I've been working this program (I'm in the 7th week) to correct strength imbalances in my body, and it's been working like a fucking charm. I have a shoulder injury that I'm letting heal, which prevents heavy benching and upper body work anyway, so it's working hand in hand. The upper body workouts I do are rather tertiary, and do NOT center on heavy pressing, because it'll only rip my shoulder appart more. Eventually I'll work it back up, but not until my squats/deads are where they should be.

Anyway, with that now out of the way, here's my first workout post:

MONDAY:

Squats

Misc warm up and stretching, body weight squats, squats w/bar

5x145
5x170
5x190
5x215
5x240 (never did that many over 225 before, shitty, huh? This was a PR)


Bench

This is a funny category, because I just do it so I do something resembling a flat press and because it's part of the program, the weights are paltry compared to my past benches, but I no longer care, I'll work them up once my squat and deadlift are appreciably higher.

5x125
5x145
5x165
5x185
5x205

These actually make me laugh, because even though I haven't benched or worked my upper body to any great extent in many months, these weights are almost effortless, which is how I plan to keep it until my shoulder can handle more stress.

I alternated these bench sets with 5x10 oblique raises with a 65lb dumbell.


Bent Over Row

I'm also fairly new to this particular move, at least new to the proper way to execute the pull and hold your stance.

5x110
5x125
5x145
5x165
5x180



That's it for the day.