Justin_A's Log of big gaines.

Justin_A · 12:48 PM

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 · 04-13-2008, 03:13 PM

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 · 04-13-2008, 03:16 PM

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 · 04-13-2008, 03:18 PM

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 · 04-13-2008, 03:21 PM

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 · 04-13-2008, 03:22 PM

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

Justin_A · 04-13-2008, 03:27 PM

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 · 04-13-2008, 03:27 PM

Quote:

Originally Posted by Oblivian

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

i beleive logs do not count for posts.

Justin_A · 04-13-2008, 03:28 PM

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 · 04-13-2008, 05:28 PM

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.