[BingoBango]

First a little OT on the title... I was starting off the Bill Starr 5x5 and doing dead lifts with Olympic plates which have the weight in Kg instead of lbs. What ended up happening is I was treating the 20kg plates as 20lb plates and therefore the first few days my dead lift numbers are exceptionally lower than they actually were as such I will just keep in what I thought I was doing and put what I actually did in brackets.

Goals: Gain strength first by completing probably 9 weeks of the Bill Starr 5x5 and then move on to a program designed for explosiveness and strength by doing more explosive exercises (Clean and Jerk, OHP etc...).

Compete originally in BJJ at the weight class of 185, but possibly eventually move up to 205. Win a gold in the beginner, intermediate and eventually advanced divisions.

As far as lifting I have no real goals to reach, I just hope to continue to reach PR's and become stronger.

Supplements: Fish oil, Multi vitamin, Greens +.
Pre-workout: 2.5g beta alanine, 4g citrulline malate.
Post-workout: Whey, 5g creatine, 2.5g beta alanine, 2g citrulline malate.

EDIT- Comments, criticism, questions all fine and much appreciated.

EDIT 2- All lifts are raw no straps, no chalk, just shorts and a t-shirt, and no belt cause I am too noob to know what it does.

EDIT 3- Age:19
Height 5'7
Weight:181>178

I have been keeping a personal log, but I have been behind so I will be starting out from January 25.

Friday, January 25, 2008

Squat
5X60
5X75
5X90
5X105
3X120
8X95

Bench press
5X65
5X80
5X95
5X110
3X130
8X90

Dynamic Rows
5X50
5X65
5X75
5X85
3X120
8X85

Core exercises

Chin ups BW 7 then 5.

Monday, January 28, 2008

Squat
5X60
5X75
5X95
5X115
5X135

Bench Press
5X70
5X95
5X115
5X125
5X135

Dynamic Rows
5X65
5X85
5X95
5X105
5X115

4x2 sets of Pull ups

Core exercises

5X2 sets of Dips.

10 minute cool down on the bike.

Tuesday January 29, 2008

2 hours of BJJ.

[BingoBango]

Wednesday January 30, 2008

Squat
5X70
5X85
5X115
5X115

Dead lift
5X85 thought I was doing that actually was doing (135)
5X100 (150)
5X125 (175)
5X140 (230)

Incline bench press
5X65
5X85
5X100
5X120

Leg press 230X2

Calf raises 400 till exhaustion X2

Thursday January 31, 2008

2.5 hours BJJ

Was sick all weekend and only got back to training today.

Tuesday, February 5, 2008

2 hours BJJ

Wednesday, Feburary 6, 2008

Squat
5X90
5X100
5X130
5X130

Dead lift
5X135
5X155
5X205
5X245

Incline bench press

5X75
5X95
5X115
5X135

Core exercises.

Leg press 230X2setsX10reps.

[DEVILsSON]

welcome to the forum. Seems like you got your shit together with training and supplements. Remember to eat well, get a good nights sleep, and keep stress at bay.

Good luck with your training.

[BingoBango]

Originally Posted by DEVILsSON

welcome to the forum. Seems like you got your shit together with training and supplements. Remember to eat well, get a good nights sleep, and keep stress at bay.

Good luck with your training.

Thanks I try and get 10 hours a night, the stress is rough as its right around midterms, but I am trying to keep up with that.

Question for anyone reading this my PWO is Madmicks custom true protein mix, and then the creatine, citrulline, and beta. Problem is after I take it I feel really bloated and this is going to sound sick and it is... But I know PWO is important but today the bloat was so bad I ended up puking... Because I didn't want to lost all this nutrition, I drank it back up... but does anyone know how to eliminate the bloating feeling or what I can do to not let it happen.

[DEVILsSON]

You might not tolerate creatine very well. What type are you using? I take regular mono but I know a few who couldnt handle it...micronized or better yet CEE might be worth exploring...although CEE tastes like battery acid according to most accounts.....smaller chance but BA might also cause it as well depending on the quality. I got some higher quality BA and some lower quality(larger grains)...and lower quality BA does cause bloating/nausea in me for almost an hour...

I HIGHLY recommend getting B-vitamin complex and taking it morning and night. I take double if I am stressed out. Quite amazing difference. I hooked a few people on this stuff because of the immediate different they felt. It's quite cheap and you can usually find buy 1 get 1 free even in drugstores like walgreens. I know www.vitamins.com or www.puritan.com have buy 1 get 2 free deals quite often so definitely worth buying.

[BingoBango]

Originally Posted by DEVILsSON

You might not tolerate creatine very well. What type are you using? I take regular mono but I know a few who couldnt handle it...micronized or better yet CEE might be worth exploring...although CEE tastes like battery acid according to most accounts.....smaller chance but BA might also cause it as well depending on the quality. I got some higher quality BA and some lower quality(larger grains)...and lower quality BA does cause bloating/nausea in me for almost an hour...

I HIGHLY recommend getting B-vitamin complex and taking it morning and night. I take double if I am stressed out. Quite amazing difference. I hooked a few people on this stuff because of the immediate different they felt. It's quite cheap and you can usually find buy 1 get 1 free even in drugstores like walgreens. I know www.vitamins.com or www.puritan.com have buy 1 get 2 free deals quite often so definitely worth buying.

I am taking creatine monohydrate from true protein, as is the beta alanine. Its weird at first I was fine its only been the past 3 times I have taken it. It may just be the large amount of powder I take the PWO is 100g and then the 2.5g, 5g and 2g. Could it be that I don't have enough water mixing with the powder or when I drink it sometimes it is chunky should I make sure that its really mashed up (get a shaker bottle with one of the ****l balls in it).

I will try on Wednesday to make sure it is better mixed and report back it has been uncomfortable the two times, and then today it made me so sick I puked.

[DEVILsSON]

I take my creatine in my muscle milk now. I use 2 cups of milk in a blender and it mixes really well. I usually use 6-10g of creatine mono. Some people do experience bad bloating from mono so keep that in mind.

[BingoBango]

Originally Posted by DEVILsSON

I take my creatine in my muscle milk now. I use 2 cups of milk in a blender and it mixes really well. I usually use 6-10g of creatine mono. Some people do experience bad bloating from mono so keep that in mind.

I think because I was fine before and its only now becoming a problem I think it may be me not mixing it as well. Because I am on campus before and after my workout I bring my mix in a jar and just shake it and then its usually kind of chunky so I think that may have something to do with it. I am going to try and make an effort to bring something to make sure it mixes well on Friday and report back how that goes.

[BingoBango]

Wednesday, February 6, 2008

I know you aren't supposed to do high intensity cardio with the Bill Starr program, but I needed to let off some steam.

Hitting heavy bag 16oz gloves

5X5 minute rounds
20 Burpees
5X5 minute rounds
30 Burpees

[BingoBango]

Friday, February 8, 2008

Today was fun at the gym I was working out alone as my roomie had to work, but I saw someone doing 1/10 squats which was impressive.

Anyways

Squat
5X100
5X110
5X120
5X130
3X150
8X115

Could have definetly done at least 20 more pounds on the 3 rep max, I will adjust next week accordingly.

Bench press: Benching alone at my gym sucks I was struggling through my last rep of my three rep max and some guy thought I was in trouble so he came over and helped with the bar, so I cannot count my last rep even though I could have done it. I wasn't mad at the guy because it was A) my fault for working out alone B) looking like a dieing seal hitting my last rep.

5X95
5X110
5X125
5X135
2X155 (should have been 3)
8X120

Dynamic rows

5X70
5X80
5X100
5X120
3X140
8X110

10 dips then thought I felt a tweak in a pre-existing shoulder injury so I only got to do one set.

Overall good workout.